vagal toning

Vagal Toning: Everything You Need To Know

Do you live in Ottawa? Are you looking to find out more about Vagal Toning?

If so, you are in the right place.

Today, I will discuss the Vagus Nerve, Vagal Tone, and Vagal Toning.

Even better, I will explain various Vagal Toning exercises you can try at home.

In This Article:

Let’s begin by talking about what the Vagus nerve is.

What is the Vagus Nerve?

The Vagus nerve is the tenth cranial nerve, often called the wandering nerve.

The Vagus nerve runs from the brain stem, down the neck, into the thorax and abdomen.

The Vagus nerve has two branches: the dorsal branch, which innervates above the diaphragm and the ventral branch, below the diaphragm.

The Vagus nerve has numerous essential functions, including the following:

  • Communication between the brain and the gut
  • Controls the muscles of the throat that send food and air down the correct pathways and those responsible for speech and sound.
  • Regulates blood pressure and heart rate during periods of illness and stress
  • Controls functioning of the heart, lungs, liver, pancreas and intestines.
  • Controls the Parasympathetic nervous system (PNS), the rest and digest, part of the ANS.

Let’s now look at what we mean by Vagal Tone.

What Is Vagal Tone?

Vagal Tone denotes how to measure the Vagus nerve’s healthy functioning.

When functioning well or with a good tone, the Vagus nerve helps you feel safe and OK in your body.

Some practitioners claim that healthy vagal Tone is the “off-switch” for chronic illness.

Research shows that improving Vagal Tone helps with chronic illnesses such as anxiety, depression, inflammatory bowel disease, rheumatoid arthritis, post-traumatic stress disorder, and many more.

One of the best ways to improve the functioning of the Vagus nerve is through Vagal Toning.

Let’s examine what Vagal toning is.

What Is Vagal Toning?

Vagal Toning helps activate the PNS branch of your ANS to send signals of safety to the brain, particularly your Limbic system.

Three types of Vagal Toning exercises use breathing, sound and vibration and eye movements.

Let’s look at these three types of Vagal Toning Exercises, beginning with breathing vagal toning exercises.

Breathing Vagal Toning Exercises (Breathwork)

Improving vagal Tone can be achieved through the practice of breathwork, which is considered to be one of the most effective methods.

Breathwork can take 1-3 months to shift PNS into Ventral Vagal safety and see consistent symptom improvement.

Breathwork may trigger a protective response in the Limbic system due to changes in brain chemistry, resulting in heightened symptoms.

It is normal to experience these symptoms, as they are a natural part of the healing process.

Now, we can take a look at the first breathing Vagal Toning exercise, which is called Voo breathing.

Voo Breathing

To help stimulate the Vagus nerve, this exercise combines breathing and sound vibration.

The exercise aims to stimulate the Vagus nerve, essential in handling stress and aiding chronic illnesses.

This exercise is helpful for calming emotions like irritation, anger, fear, or stress.

Let’s look at the Quick Coherence Technique, the second breathing Vagal Toning exercise.

Quick Coherence Technique

This essential breathing vagal toning exercise is based on the HeartMath Quick Coherence Technique.

When experiencing draining emotions like frustration, anxiety, or anger, use Quick Coherence.

Let’s take a look at the Mantra breathing, which is the third breathing Vagal Toning exercise.

Mantra Breathing

The Mantra Breathing technique helps you connect with your body and the present moment, providing a sense of safety despite emotional or physical sensations.

Let’s now look at Eye Vagal Toning Exercises.

Eye Vagal Toning Exercises

Have you heard of Eye Vagal Toning exercises? They are a form of Vagal Toning that originates from Functional Neurology.

You’ll be happy to know that there are numerous benefits to doing these exercises, including:

  • Activating the Vagus nerve
  • Decreasing the stress in the Limbic system
  • Improving upper neck mobility
  • Stimulating the neurochemistry of courage and connection
  • It helps you stay in the present and your body in the face of stress.

Examples of Eye Vagal Toning exercise include:

  • Eye Gaze Stabilization
  • Smooth Pursuit Eye Tracking
  • Near-Far Gaze
  • Panoramic Focus-Defocus

We will finish by listing some additional Vagal Toning tools.

Additional Vagal Toning Tools

There are numerous Vagal Toning tools you can try, including the following:

  • Safe and Sound Protocol
  • Somatic Stomach Pumping
  • Cold Shower
  • Yoga
  • Tai Chi
  • Massage
  • Acupuncture
  • Humming, singing or listening to music.
  • Laughter Yoga
  • Dance
  • Time in nature
  • Intermittent fasting
  • Gargling
  • Sunlight exposure

Now It’s Over To You

Do you have any questions about Vagal Toning?

Leave me a comment below.

Do You Need Help?

If you need help, I suggest you book a free functional medicine discovery session with me to determine whether my functional medicine approach fits your needs.


The information provided on this website is for educational purposes only and is not intended to diagnose or treat any disease. Please do not apply this information without first speaking with your doctor.

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