Understanding the Vagus Nerve: A Trauma Therapist’s Guide to Nervous System Healing
If you’ve been online lately, you’ve probably heard about the vagus nerve. From ice baths to deep breathing, it seems like everyone is talking about ways to “stimulate” it.
But what exactly is the vagus nerve? And how does it relate to trauma, stress, and healing your nervous system?
As a trauma therapist, I see how powerful vagus nerve work can be — but I also know it can feel overwhelming to sort through all the information. Here’s a simple, safe breakdown.
What Is the Vagus Nerve?
The vagus nerve is one of the longest and most important nerves in your body. It runs from your brainstem down through your face, throat, heart, lungs, and gut — acting as a communication highway between your brain and body.
It plays a central role in your parasympathetic nervous system (your “rest and digest” state). When the vagus nerve is activated, your body can release tension, lower your heart rate, and signal safety.
For people with trauma histories, this system often gets stuck in “fight, flight, or freeze.” That’s why even when you know you’re safe, your body may not feel safe. Supporting the vagus nerve can help reset that survival loop and bring more calm.
Why Is Everyone Talking About the Vagus Nerve?
Research shows that vagus nerve stimulation improves emotional regulation, lowers anxiety, and even helps with digestion and sleep.
In the trauma field, we’ve known for a long time that the nervous system is the missing piece in healing. The rise in interest is exciting because it highlights what survivors often already know: healing isn’t just about the mind — it’s about the body, too.
Trauma and the Vagus Nerve
When you’ve experienced trauma, your vagus nerve may become hypersensitive or underactive. This can lead to:
Constant feelings of being on edge
Trouble calming down even when nothing is wrong
Digestive issues linked to stress
Shutdown, numbness, or dissociation
The good news? With gentle, consistent practice, you can support your vagus nerve and help your body relearn what safety feels like.
Vagus Nerve Exercises: Simple Ways to Calm Your Nervous System
Here are trauma-informed, safe practices you can try. Always go at your own pace and consult your doctor if you have medical conditions before adding new techniques.
1. Breathe With Long Exhales
Inhale through your nose for 4 counts.
Exhale slowly through your mouth for 6–8 counts.
Repeat several rounds.
Breathwork with long exhales is one of the fastest ways to signal safety to the vagus nerve.
2. Humming, Singing, or Chanting
The vagus nerve runs through your throat. Vibrations from your voice naturally stimulate it. Try humming softly, chanting “Om,” or singing along to music you enjoy.
3. Temperature Shifts: Cold or Warmth
You may have heard about cold plunges or ice baths to “stimulate the vagus nerve.” For some people, a little cool exposure feels grounding — like splashing water on your face or holding a cold drink.
But here’s the key: cold doesn’t feel calming for everyone. If your body goes into shock or activation with cold, warmth may be what actually soothes your nervous system.
Try experimenting with both:
Cold options: splash cool water on your face, end a shower with a few seconds of cooler water, or hold something chilled.
Warm options: wrap yourself in a blanket, place a warm compress on your chest or neck, or sip a warm drink slowly.
The most important thing is listening to your body and noticing which temperature signals safety for you.
4. Neck and Jaw Massage
Gentle massage can help relax vagal pathways.
Lightly rub the sides of your neck.
Massage your jawline and the muscles near your ears.
Use gentle circular motions.
⚠️ Important: Check with your doctor before trying this if you have heart conditions, vascular issues, or recent surgery.
5. Slow, Rhythmic Movement
Your vagus nerve responds to steady motion. Try:
Walking at a natural pace
Gentle yoga twists
Rocking in a chair
Swaying side-to-side
6. Safe Social Connection
The vagus nerve is deeply tied to connection.
Make eye contact with a supportive friend.
Hug someone you trust.
Petting a dog or cat also stimulates vagal activity.
7. Laughter and Play
Playfulness is medicine for the nervous system. Laughing with friends, watching a funny show, or even practicing a playful fake laugh can activate the vagus nerve and release stress.
A Trauma-Informed Reminder
Not every tool will feel soothing right away. If you’ve experienced trauma, even calming practices can feel overwhelming at first. That doesn’t mean you’re doing it wrong — it means your body is relearning what safety feels like.
Go slowly. Choose what feels manageable. And always listen to your body. Healing the nervous system is not about forcing calm — it’s about giving your body gentle reminders that safety is possible.
Curious whether EMDR is the right next step for your healing journey?
I offer virtual EMDR therapy to adults throughout California and Nevada, with a focus on trauma recovery, nervous system healing, and lasting change.
📍 Learn more or schedule a consultation at: www.MyEMDRLA.com
Michelle Nosrati, LCSW
Trauma Specialist | EMDR Therapist
Licensed in California & Nevada
Secure Telehealth Services Available
www.MyEMDRLA.com