The Missing Link to Feeling Better: Understanding the Vagus Nerve & the Gut-Brain Connection

By Sheena L. Smith

 If you’ve been feeling “off” lately — low energy, anxious, bloated, foggy, overwhelmed, or just not like yourself — you’re not alone. Many women experience these shifts and assume it’s just stress, hormones, or getting older and blame is on aging. But more and more research is pointing toward a surprising root cause: a communication breakdown in the vagus nerve and the gut–brain axis.

 This isn’t just science jargon. It’s the beautiful built-in system God gave us to regulate mood, digestion, inflammation, immunity, and even how safe we feel in our own bodies. When the vagus nerve becomes sluggish or the gut gets out of balance, everything else starts to wobble.

 Let’s unpack it in simple, practical, “this actually makes sense” language — and explore small, gentle things you can do each day to feel more vibrant, grounded, and fully alive again.

 What Is the Vagus Nerve & Why Does It Matter?

Your vagus nerve is the longest cranial nerve in your body. It runs from your brainstem, down your neck, through the chest, and into your gut — touching your heart, lungs, digestive organs, and more.Think of it as your internal communication cable.

 When it’s working well, it sends calming signals that help you digest food, regulate your heartbeat, balance emotions, and shift out of “fight-or-flight” into safety and ease.

When it’s underactive or stressed, you may experience:

• Anxiety or overstimulation

• Digestive issues (bloating, constipation, IBS-type symptoms)

• Feeling wired yet tired

• Low resilience to stress

• Sleep disruptions

• Brain fog

• Increased inflammation

• Low mood or irritability

 A sluggish vagus nerve doesn’t scream for attention — it whispers. But those whispers add up. Believe me I know through my own health issues.

 Your gut brain -axis is like your second operating system. More than 90% of the vagus nerve’s signals travel from the gut to the brain, not the other way around.

Your gut microbiome — the trillions of tiny organisms living in your digestive system — produces neurotransmitters like serotonin, dopamine, and GABA. These chemicals influence your mood, appetite, sleep, energy, and emotional wellbeing.

 If your gut is unbalanced, inflamed, or stressed? Your brain feels it.

 If your brain is overwhelmed, anxious, or exhausted? Your gut feels it.

 This is the gut–brain axis, and the vagus nerve is the messenger connecting the two.

 This is why improving digestion, calming inflammation, and supporting the microbiome can have such a profound effect on mood and overall wellbeing.

 Proper Nutrition Plays a Big Role

You don’t have to overhaul your entire diet to support better vagus nerve tone and gut health. Small daily choices shift the terrain dramatically.

 Foods That Support Gut–Brain Wellness

1. Fermented foods

– sauerkraut, kimchi, kefir, yogurt, kombucha

Support beneficial bacteria and help digestion.

2. Polyphenol-rich foods

– blueberries, cranberries, green tea, dark chocolate, olives

Reduce inflammation and feed good gut microbes.

 3. Omega-3 fatty acids

– salmon, sardines, walnuts, chia and flaxseed

Support brain health and calm the nervous system.

 4. Prebiotic fibres

– asparagus, onions, garlic, bananas, oats

These feed the gut microbiome — like fertilizer for your inner garden.

 5. Magnesium-rich foods

– leafy greens, pumpkin seeds, almonds, avocados

Magnesium helps regulate stress, sleep, and nerve relaxation.

Foods to Reduce if You Want Calmer Signals

• Ultra-processed foods

• Artificial sweeteners

• High-sugar snacks

  • Excess caffeine

  • Alcohol

  • Seed oils

  You don’t have to eliminate anything forever — just reduce what inflames the system so your gut and vagus nerve can function better.

  
  

   Simple, Daily Vagus Nerve Toning Ideas

  These gentle practices that signal safety to your nervous system and strengthen vagal tone over time.

  
  

   1. Deep, slow breathing

  Try 4 seconds in, 6 seconds out. Longer exhales activate your vagus nerve.

   2. Cold exposure

  Splash cold water on your face or end your shower with 20–30 seconds of cold.

   3. Humming or singing

  The vibration stimulates the vagus nerve near the vocal cords.

   4. Gargling

  Surprisingly effective for stimulating the nerve pathways in the throat.

   5. Gentle movement

  Walking, yoga, stretching — anything that promotes circulation and calm.

   6. Laughter

  Real, belly laughter (your specialty!) actually increases vagal tone.

   7. Mindfulness or prayer

  Quieting the mind enhances parasympathetic activity.

  None of these require extra time — they simply invite the body back into balance.

  
  

   A Natural Option That Acts Like a Vagus Nerve “Activator”

  Many people are now discovering that a certain plant-based ingredient can help nudge the vagus nerve into healthy signaling again. Some extracts work by stimulating the sensory pathways near the mouth and throat — gently activating the nerve and helping the gut–brain axis communicate more clearly.

  
  

   It’s not a magic pill, and it’s definitely not a pharmaceutical shortcut.

• But for many women, especially over 40, this kind of natural nervous-system support becomes the missing puzzle piece alongside good food, movement, and stress reduction.

  
  

   If you’ve been curious about natural solutions that support vagus nerve tone, calm inflammation, or help rebalance digestion and mood — there are options worth exploring.

  
  

   If this topic resonates and you want:

  •  foods that boost vagus nerve tone

  • lifestyle habits that calm the gut–brain axis

  • a list of natural plant ingredients that support this system

  • plus a simple daily plan you can start right away

  I created a free resource that pulls it all together in one place.

 Just let me know and I’ll send it your way — no pressure, no commitment, just helpful information so you can make the best choices for your health and happiness.

Connect With Sheena

www.sheenalsmith.com

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