Welcome! I’m Clarita Escalante—Wellness Expert and Founder of Claridad. My journey into the world of wellness began seven years ago after a cancer scare turned my life upside down. It sparked an intense curiosity to live better, take control of my health, and prioritize intentional, healing practices.

During this transformation, I discovered one of the most essential parts of wellness: nourishing my body by calming it. Stress directly affects everything—digestion, immunity, emotional health, recovery, and more. One tool, the vagus nerve, stood out as a key to supporting my health and thriving in ways I never imagined.

This blog will dive deep into the vagus nerve, its role in your health, actionable steps to strengthen it, and why calming your body is essential to unlocking your full wellness potential.

What is the Vagus Nerve?

The vagus nerve (pronounced VAY-gus) is like a superhighway of communication that connects your brain to vital organs such as your heart, lungs, and digestive system. It’s part of your parasympathetic nervous system—the “rest and digest” mode that helps your body recover and recharge.

When your vagus nerve is functioning optimally (a state called good vagal tone), you’ll experience calmness, better digestion, and enhanced immunity. However, poor vagal tone can lead to symptoms like chronic stress, inflammation, poor digestion, fatigue, or emotional instability.

Why Your Vagus Nerve Matters

Scientific studies have demonstrated that activating and improving vagal tone can lead to significant health benefits:

✔️ Reduced Stress & Anxiety: Vagus nerve stimulation lowers cortisol levels (the stress hormone) and promotes relaxation (Brain, Behavior, and Immunity).
✔️ Optimized Digestion: It improves gut-brain communication, helping the body absorb nutrients more efficiently (Frontiers in Psychiatry).
✔️ Stronger Immunity: By lowering inflammation, the vagus nerve enhances the body’s ability to fight off diseases (Nature Reviews Immunology).
✔️ Improved Emotional Balance: Better vagal tone reduces symptoms of depression and stabilizes mood (Journal of Affective Disorders).
✔️ Faster Recovery: Helps the body recover more quickly from illness, workouts, or stressful situations (Psychological Science).

Simple Actions to Support Your Vagus Nerve

Supporting your vagus nerve doesn’t require complicated interventions. The following techniques are simple, effective, and research-backed ways to enhance vagal tone:

1. Deep Diaphragmatic Breathing

• How to do it: Inhale deeply into your belly for 4 seconds, hold for 1 second, and exhale slowly for 6 seconds. Repeat for 5–10 minutes daily.

• Why it works: Research in Frontiers in Human Neuroscience shows diaphragmatic breathing stimulates the vagus nerve, reduces cortisol levels, and activates your parasympathetic system.

2. Humming, Singing, or Chanting

• How to do it: Hum your favorite song or chant “Om” for 2–5 minutes.

• Why it works: Vibrations from your voice stimulate the vagus nerve and create a calming effect, as discovered in Complementary Therapies in Medicine.

3. Cold Water Exposure

• How to do it: Splash cold water on your face or end your shower with 30 seconds of cold water.

• Why it works: Cold exposure activates the vagus nerve and reduces inflammation (Medical Hypotheses).

4. Yoga and Meditation

• How to do it: Practice yoga poses like Child’s Pose, Cat-Cow, or Savasana paired with mindful breathing. Use meditation apps like InsightTimer for guidance.

• Why it works: Yoga enhances vagal tone and emotional resilience, as shown in research published in International Journal of Yoga Therapy.

5. Gratitude Journaling

• How to do it: Write down three things you’re thankful for every day.

• Why it works: Gratitude reduces stress hormones and enhances positive emotions, strengthening vagal tone.

A Daily Vagus Nerve Care Routine

Here’s a simple daily routine to support your vagus nerve and promote calmness:
🌞 Morning: Start your day with a cold water splash on your face or practice diaphragmatic breathing to set a calming tone.
🌸 Midday: Take five minutes to reflect with gratitude journaling or engage in yoga poses for relaxation.
🌙 Evening: Wind down with humming, singing, or listening to a guided meditation using apps like InsightTimer.

Consistency is key—choose one or two techniques that resonate with you and make them part of your daily routine.

Journal Prompts to Reflect and Calm Your Body

Use these prompts to connect with your emotions and support your nervous system:

1. What brought me peace today?

2. What moments made me feel connected to myself or others?

3. What small action can I take right now to calm my body and mind?

Recommended Tools and Resources

📚 Books to Read:

• Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg – Includes practical exercises to improve vagal tone.

• The Polyvagal Theory by Stephen Porges – Explores the science behind vagus nerve activation and emotional health.

📱 Apps to Explore:

• InsightTimer: Free meditations focused on relaxation and nervous system health.

• Breathwork by Othership: Guided breathing exercises designed to calm and energize.

• Sleep Cycle: Tracks sleep quality to help identify areas for improvement in recovery.

💪 Modalities to Try:

• PEMF Mat (HigherDose): Pulsed electromagnetic field therapy to recharge cells and calm your body.

• Sauna Therapy: Proven to reduce inflammation and promote relaxation for deeper vagal activation.

• Acupuncture: Stimulates vagal tone and supports nervous system health (Journal of Alternative and Complementary Medicine).

Final Thoughts: Listen to Your Body

Your vagus nerve is your body’s secret weapon to calm, recover, digest, and heal. By nurturing it daily, you’ll build the foundation for optimal physical and emotional health. Small actions, like deep breathing or gratitude journaling, can make powerful changes in your well-being.

✨ Your challenge: Start with one technique today. Commit to practicing it consistently for a week and notice how your mood, energy, and stress levels improve.

Join the Claridad Wellness Community

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Let’s unlock your body’s healing potential together!

Xo, Clarita Escalante
Founder of Claridad

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