Vagus Nerve Reset: A Natural Path to Inner Calm and Wellness

If you are interested in making wellness a part of your life, then you have probably come across people talking lately about the vagus nerve reset. When it comes to feeling balanced, physically, emotionally, even spiritually, the vagus nerve can play a leading role in helping us to find our center and stay grounded. It touches nearly every part of your body, helping regulate everything from your heart rate and digestion to your mood and immune system. Small, intentional practices can make a big difference in a full body wellness makeover.

This post breaks down the vagus nerve reset and how to do it naturally.

If you’ve been feeling anxious, low on energy, or stuck in survival mode, your vagus nerve might be calling out for attention. I have good news for you! You can support the vagus nerve with small, intentional practices. A vagus nerve reset can bring your body back into a state of calm, helping you feel more grounded, connected, and resilient.

Let’s explore what the vagus nerve does, how it affects your well-being, and what you can do to reset and nourish it. And you can start today.

What Is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body, running from your brainstem all the way down through your neck, chest, and abdomen. It’s part of the parasympathetic nervous system, which is responsible for your “rest and digest” functions. Think of it as the counterbalance to stress, or the calm after the storm.

When your vagus nerve is active, your body feels safe. Your heart rate slows down. Your digestion works smoothly. Your breathing deepens. And your brain gets the signal that it’s okay to relax.

But when it’s underactive or dysregulated, it can lead to symptoms like anxiety, brain fog, inflammation, poor digestion, and fatigue. That’s where a vagus nerve reset comes in.

How the Vagus Nerve Affects Your Health

You may not realize how many systems rely on the vagus nerve to function properly. It influences:

• Mood and mental health – It helps regulate neurotransmitters like serotonin and dopamine.
• Digestion – It controls peristalsis (how food moves through your gut), stomach acid production, and the gut-brain connection.
• Heart rate and blood pressure – It keeps your heart rhythm in check and promotes cardiovascular calm.
• Inflammation levels – It helps regulate your immune response and inflammation.
• Sleep and recovery – A well-toned vagus nerve helps your body transition into deep, restorative rest.

When the vagus nerve is supported, your entire system becomes more resilient. You’re able to handle stress better, recover faster, and maintain emotional balance more easily.

Signs You May Need a Vagus Nerve Reset

So how do you know if your vagus nerve needs more attention and a little love? Here are some common signs:

• You feel stuck in a constant state of stress or anxiety
• You have digestive issues like bloating, constipation, or IBS
• You’re tired even after sleeping
• You get overwhelmed easily or have a short fuse
• Your heart sometimes races or skips a beat
• You feel emotionally disconnected or foggy

If several of these sound familiar, a vagus nerve reset could be a gentle and effective way to support your rebalancing process.

What Does a Vagus Nerve Reset Actually Mean?

A vagus nerve reset shouldn’t be a one-time thing, it’s more of a shift in how you engage with your body and nervous system. It means activating your vagus nerve intentionally through daily practices that stimulate its calming effects.

This can be done through breathwork, cold exposure, gentle movement, sound, and even scent. The goal is to bring your body out of “fight or flight” and into a state of safety and restoration. Over time, these practices help rewire your nervous system to respond to stress in a healthier, more balanced way.

Natural Ways to Support a Vagus Nerve Reset

Here are some simple, science-backed ways to stimulate and reset your vagus nerve:

1. Deep Belly Breathing

Slow, diaphragmatic breathing is one of the fastest ways to activate your vagus nerve. Try inhaling for 4 counts, exhaling for 6, and repeat for several minutes.

2. Cold Exposure

Splashing your face with cold water, taking a cool shower, or even a few seconds of cold immersion can trigger a vagus nerve response.

3. Humming, Singing, or Chanting

The vagus nerve is connected to your vocal cords. Gentle vocal toning (like humming, chanting “OM,” or singing softly) can stimulate it through vibration.

4. Gargling

This one sounds odd, but gargling water for 30 seconds to a minute a day activates muscles in your throat that are connected to the vagus nerve.

5. Meditation and Mindfulness

Practices that focus your awareness—especially body scans or loving-kindness meditations—help calm your system and support a vagus nerve reset.

6. Yoga and Gentle Movement

Slow movement, especially with breath awareness, can regulate the nervous system beautifully. Restorative yoga or tai chi are great options.

The Role of Aromatherapy in Vagus Nerve Support

As a professional aromatherapist, it’s exciting to also make the connection to the importance of the role of scent, something that is near and dear to my heart, and I hope to yours.

Aromatherapy offers a gentle but powerful tool for supporting the nervous system. Because your sense of smell is directly wired to the limbic system (the part of your brain that processes emotion and memory), using essential oils can create an immediate shift in how you feel.

When combined with deep breathing, essential oils become even more effective at encouraging a vagus nerve reset.

Here are a few essential oils that work beautifully with vagus nerve practices:

• Lavender – Calms the nervous system, promotes deep relaxation
• Frankincense – Grounds the body, slows the breath, and supports emotional balance
• Sweet orange – Lifts mood and soothes anxiety
• Vetiver – Deeply calming and centering
• Clary sage – Balances emotions and supports hormonal harmony

You can create a personal vagus nerve reset ritual by adding essential oils to a diffuser, roller bottle, or warm bath. You might even apply a diluted blend to the base of your neck or chest—right where the vagus nerve travels.

Try This Vagus Nerve Reset Aromatherapy Blend

Here’s a simple roller bottle blend to support vagal tone and ease into calm:

• 5 drops Lavender
• 3 drops Frankincense
• 2 drops Vetiver
• Fill a 10 ml roller bottle with a carrier oil like fractionated coconut or jojoba
• Apply to the back of the neck, chest, or pulse points before meditation or rest

Pair this with slow, deep breathing, using counted breaths, and soft music for a beautiful way to unwind your nervous system.

Bringing it all Together

You may not notice the vagus nerve in your daily routine, but its influence is there. When you take steps toward a vagus nerve reset, you’re not just calming your body, you’re building a foundation for emotional clarity, physical health, and a greater sense of safety in the world.

This isn’t about fixing yourself. It’s about coming home to your natural state of balance.

Even a few minutes a day can begin to shift the way you feel, respond, and heal. So light a candle, breathe deep, and know that your body will help you to find its way back to peace.