Understanding Your Vagal Tone: The Key to Emotional Resilience
- Nat Tedesco
- Mar 31
- 1 min read
As a fitness and wellness coach, I often find that the concept of vagal tone is a game-changer for people we work with. The vagus nerve, often called your body's "wandering nerve," is like a master conductor orchestrating your internal state. Understanding and improving your vagal tone can transform your emotional and physical well-being.
What is Vagal Tone?
Think of vagal tone as the strength and responsiveness of your vagus nerve. Just like a muscle, it can be strengthened through specific practices. Strong vagal tone is associated with:
Better emotional regulation
Improved stress recovery
Enhanced immune function
Better digestive health
More stable heart rate
Signs of Poor Vagal Tone
You might be experiencing low vagal tone if you notice:
Difficulty calming down after stress
Frequent digestive issues
Irregular heart rate
Anxiety and mood swings
Poor sleep quality
Reduced stress resilience
Building Better Vagal Tone
Strengthening your vagal tone involves:
1. Breathing Practices
Extend your exhales longer than your inhales
Practice diaphragmatic breathing
Use humming or singing exercises
Incorporate breath holds
2. Physical Practices
Cold exposure therapy
Gentle yoga and stretching
Face and neck exercises
Gargling exercises
3. Lifestyle Changes
Regular exercise
Consistent sleep schedule
Social connection
Time in nature
Want to learn more about how to manage stress more easily, feel more balanced, and
improve your overall well-being- check out this guide below!
Dedicated To Your Success,
TBS Team
412-447-1777