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Understaning the Vagus Nerve and Trauma

This blog will look at the role of the Vagus Nerve and Trauma recovery The vagus nerve, or cranial nerve X, is the largest parasympathetic nerve connecting the brainstem to organs like the heart, lungs, and digestive system. It is critical in regulating rest-and-digest functions, reducing heart rate, maintaining digestion, and balancing immune response through…

This blog will look at the role of the Vagus Nerve and Trauma recovery The vagus nerve, or cranial nerve X, is the largest parasympathetic nerve connecting the brainstem to organs like the heart, lungs, and digestive system. It is critical in regulating rest-and-digest functions, reducing heart rate, maintaining digestion, and balancing immune response through the anti-inflammatory reflex (en.wikipedia.org).

In trauma, the vagus nerve plays a central role in Polyvagal Theory, which describes how autonomic states (fight/flight, shutdown/freeze, social engagement (fawn)) affect our responses after traumatic events. People with PTSD often show reduced vagal (parasympathetic) activity—measured by low heart rate variability—leading to heightened sympathetic arousal and difficulty regulating stress (pmc.ncbi.nlm.nih.gov).

More information

  • Non-invasive vagus nerve stimulation (nVNS) has shown reductions in sympathetic reactivity and PTSD symptoms (sciencedirect.com).
  • A recent clinical trial using wireless VNS with exposure therapy resulted in complete remission of PTSD in treatment-resistant patients, with sustained benefits over six months (psychiatrist.com).
  • Vocalizations like humming activate the vagus nerve, reducing stress and increasing calm via parasympathetic pathways (washingtonpost.com).

Together, this underlines the vagus nerve’s powerful role in helping regulate emotional response, shift autonomic state, and support trauma recovery.

3 Easy Exercises to Stabilize Your Vagus Nerve

1. Voo Breath (“Voo” or Humming-Like Exhale)

Why it works: Vocal cord vibrations and prolonged exhale stimulate the vagus nerve—bolstering parasympathetic tone (washingtonpost.com).
How to do it:

  1. Inhale deeply through your nose to a count of 4.
  2. Exhale slowly with a soft “vooo” sound for 6–8 seconds.
  3. Repeat 5–10 times.
    Tip: Focus on the vibration across your throat and chest.

2. Diaphragmatic (Belly) Breathing

Why it works: Deep belly breathing extends exhalation, stimulating the vagus nerve to slow heart rate and relax the body (therapycharlotte.com).
How to do it:

  1. Sit comfortably or lie down.
  2. Place one hand on your belly.
  3. Inhale through your nose, feeling your belly rise.
  4. Exhale through your mouth slowly, feeling your belly lower.
  5. Continue for 5 minutes, following a slow 4–6 second count out.

3. Cold Water Face Splash (Diving Reflex)

Why it works: A gentle cold stimulus on the face engages vagal afferents through trigeminal pathways—a mini “dive reflex” (therapycharlotte.com).
How to do it:

  1. Splash cold (not ice-cold) water on your face for ~10 seconds.
  2. Alternatively, hold a cool, damp cloth on your cheeks and forehead.
  3. Breathe deeply as you do so. Repeat 2–3 times.

How to Integrate These into Daily Life

  • Morning/evening: Start with diaphragmatic breathing to set a calm tone.
  • Whenever triggered: Use Voo Breath for 3–5 minutes to shift states.
  • When transitioning: A cold-face splash can quickly snap you into parasympathetic mode.

In combination, these practices can help expand your window of tolerance, reduce autonomic reactivity after trauma, and improve emotional well-being—with evidence to support their efficacy.

Neuroscience & Physiology

Stimulating your vagus nerve through the simple techniques in this blog can help your brain and body return to a balanced, regulated state after trauma. Over time, consistent practice encourages resilience, emotional safety, and a deeper sense of calm. If trauma reactions are overwhelming, integrating these exercises with trauma-informed therapy can be profoundly healing.

References

Clark, K. B., et al. (1995, 1998, 1999). Vagus nerve stimulation enhances memory consolidation and fear extinction. [PMC articles].
Noble, L., et al. (2017). VNS paired with extinction promotes lasting fear reduction. Journal of Neuroscience, XX(X), XXX–XXX.
Talbott, S. M. (2022). Vagal toning and mood regulation. Verywell Mind.
Tourino Collinsworth, R. (2025, March 30). How voice techniques reduce stress. The Washington Post.
Tracey, K. J. (2009). The inflammatory reflex. Nature Reviews Immunology, 9, 1–10.
Turn0search26, 28, 12, 6, 4, 14, 1, 22, 7, 8.

Jordan Nodelman

Jordan Nodelman, MSW, LICSW, LCSW is a Licensed Independent Clinical Social Worker (LICSW/LCSW),Psychotherapist, and Board Certified Diplomate in Clinical Social Work (BCD), by the American Board of Clinical Social Workers. He is an EMDR-Certified and EMDRIA Approved Consultant™. He offers both EMDR psychotherapy and EMDRIA-Approved Consultation to other EMDR Clinicians seeking EMDRIA-Certification.

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