We interviewed Navaz Habib DC AFMCP Acu P (“the Vagus Nerve Doc”) about vagus-nerve and nervous-system regulation. You can watch the replay below. Please note that you will be asked to provide your email address at the 30-minute mark to continue viewing the replay.
What Is the Vagus Nerve?
The vagus nerve, also known as cranial nerve 10, connects the major organs of the body such as the brain, heart, lungs and digestive organs with each other. It is a major component of the parasympathetic (“rest and digest”) nervous system, which is part of the autonomic nervous system (ANS) that regulates involuntary physiological processes to maintain homeostasis within the body.
Think of the autonomic nervous system as the “automatic” nervous system, as its functions (such as breathing and heartbeat) happen without you thinking about them. The other part of the autonomic nervous system is the the sympathetic nervous system (“fight or flight”).
The vagus nerve controls the gut-brain axis, which explains why emotions and stress can affect the functioning of the body’s organs, including the brain. It’s why we have “gut feelings” about situations. For example, nervousness about public speaking can affect a person’s gastrointestinal system and give the feeling of having “butterflies in the stomach”.
How Can Stimulating the Vagus Nerve Help with Healing?
Medical researchers have documented (see Sources & References, below) that people stuck in sympathetic nervous dominance (“fight or flight”) often have chronic health conditions. In our experience, the body cannot heal if it is stuck in “fight or flight”.
Researchers have also found (see Sources & References, below) that intentionally regulating the nervous system with vagus-nerve “rest and digest” stimulation can lower inflammation within the body and brain. These anti-inflammatory actions can also improve the function of the immune system to lessen symptoms of chronic health conditions.
Vagus-nerve stimulation has emerged as a promising tool for healing. Anything that calms the mind and body can help, and it can take many forms such as:
- Use of vagal-nerve stimulating devices
- Breathwork
- Humming
- Being in nature / forest bathing
- Reiki
- Yoga, tai chi, qi gong
- Gargling
- Laughing
- Singing
- Meditation
- Mindfulness
- Other mind-body-spirit activities
In This Expert Interview
In this interview, Dr. Habib helped us to answer the following questions:
- What is the vagus nerve?
- How does stimulating the vagus nerve help regulate the nervous system?
- How does vagus-nerve stimulation help with healing?
- When in the healing process should vagus-nerve stimulation be used?
- What kinds of conditions can be helped with vagus-nerve stimulation?
- Is monitoring heart-rate variability (HRV) a reliable indicator of vagal tone?
- How do the Standard American Diet, sleep dysregulation, lack of exercise, nature deficiency, blue-light exposure, and dysregulated circadian rhythm affect vagal tone?
- What kinds of activities or devices can stimulate the vagus nerve?
- What are examples of success stories involving vagus-nerve stimulation?
Key Discussions
Vagus Nerve Anatomy & Function
The vagus nerve is a cranial nerve that acts as a master regulator of the body’s stress response and inflammation control. About 80% of vagus nerve signals travel from the body to the brain (afferent), playing a critical role in conveying the state of visceral organs, with only 15% going from the brain to the body (efferent). Healthy vagal tone facilitates optimal rest, digestion, and healing capacities.
Stress, Allostatic Load, and the Sympathetic/Parasympathetic Balance
Healing and well-being require the body to operate from a parasympathetic (“rest and digest”) state, signaled by the vagus nerve, rather than being stuck in a chronic sympathetic (“fight or flight”) mode. Physical, emotional, biochemical, and psychological chronic stressors fill an individual’s “stress bucket.” Without healthy coping mechanisms to “empty” the bucket, allostatic load and chronic disease risk increase.
Vagus Nerve Stimulation & Regulation Methods
Vagus nerve function can be improved through both technological devices such as auricular or cervical vagus-nerve stimulators as well as lifestyle practices. However, the most effective, accessible way to activate the vagus nerve is through intentional breathing (nasal, diaphragmatic, with a longer exhale) and related exercises such as humming, chanting, and mindful movements. These practices help restore the body’s ability to self-regulate stress, enhance digestion, and support healing
Mindset, Perception of Safety, and Polyvagal Theory
The perception of safety is important for activating the vagus nerve. Stephen Porges’ polyvagal theory proposes that safety turns on the vagus nerve and enables neuroplasticity, healing, and social engagement, whereas perceived threats, especially those that are chronic or psychological, shut it down, impeding healing and resilience. Mindset work, including the reframing of perceived stressors, is vital for sustainable nervous-system regulation.
Individualization and the VAGUS Protocol
Nervous-system regulation needs to be individualized and holistic, incorporating Validation, Activation, Gut-brain-immune optimization, Unburdening/reframing stressors, and Sustaining positive practices. The VAGUS protocol (Validation, Activation, Gut-brain-immune optimization, Unburdening, and Sustaining) provides a stepwise approach to cultivating resilient vagal tone and addressing the root causes of nervous-system dysregulation. Self-regulation precedes coregulation, especially for supporting children or those with neurodevelopmental challenges such as autism or ADHD.
Timestamped Overview
00:00 Importance of Bifidobacteria and gut health
09:14 Assessing vocal tone and vagus nerve
15:41 Vagus nerve and inflammation control
21:17 Understanding the stress bucket concept
27:42 Understanding different types of stress
35:05 Understanding reaction vs. response
41:20 Survival instincts and body awareness
47:40 Using the diaphragm to breathe
50:24 Vagus nerve breathing technique
58:28 Improving BOLT score efficiency
01:04:01 Vagus nerve activation techniques
01:11:46 Importance of vagus nerve in sleep
01:16:46 Understanding stress and hormesis
01:18:18 Importance of vagus nerve activation
01:25:44 Online health community and VIP access
01:29:54 Vagus nerve therapy success
01:38:17 The lymphatic and glymphatic systems
01:43:04 Expanding on polyvagal theory
01:45:26 Managing stress and growth mindset
01:52:19 Parenting in the digital age
About Navaz Habib DC AFMCP Acu P
Dr. Navaz Habib is known as “The Vagus Nerve Doc”. He is the founder of Heatlh Upgraded, an online health community. He has been a Doctor of Chiropractic since 2010. He is the author of two best-selling books, Activate Your Vagus Nerve and Upgrade Your Vagus Nerve. In addition, he is the host of The Health Upgrade Podcast.
“After years of watching my clients cycle through my chiropractic practice, I noticed an important pattern: so many chronic symptoms were tied to stress and persistent inflammation. Time and again, the common thread was dysfunction in the vagus nerve – the master regulator of our body’s stress response and inflammation control system. By addressing and supporting vagus nerve health, I’ve seen clients shift from overwhelm and pain to vibrant well-being and resilience.”
You can out more about him and his work at his website https://health-upgraded.circle.so/hu-home
Disclaimer
This expert interview is not a substitute for medical advice, treatment, diagnosis, or consultation with a medical professional. It is intended for general informational purposes only and should not be relied on to make determinations related to treatment of a medical condition. Documenting Hope has not verified and does not guaranty the accuracy of the information provided in this expert interview.
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Sources & References
Bonaz, B., et al. Vagal tone: effects on sensitivity, motility, and inflammation. Neurogastroenterol Motil. 2016 Apr;28(4):455-62.
Bonaz, B., et al. The Vagus Nerve in the Neuro-Immune Axis: Implications in the Pathology of the Gastrointestinal Tract. Front Immunol. 2017 Nov 2:8:1452.
Bonaz, B., et al. Vagus nerve stimulation: a new promising therapeutic tool in inflammatory bowel disease. J Intern Med. 2017 Jul;282(1):46-63.
Breit, S., et al. Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13:9:44.
Diego, M.A., et al. Preterm infant massage elicits consistent increases in vagal activity and gastric motility that are associated with greater weight gain. Acta Paediatr. 2007 Nov;96(11):1588-91.
do Valle, S., et al. Acupuncture Treatment for Generalized Anxiety Disorder by Activating the Vagus Nerve and Improving Heart-Rate Variability and Heart-Rhythm Coherence, A Case-Series Study. Med Acupunct. 2024 Feb 1;36(1):21-26.
Frøkjaer, J.B., et al. Modulation of vagal tone enhances gastroduodenal motility and reduces somatic pain sensitivity. Neurogastroenterol Motil. 2016 Apr;28(4):592-8.
Gerritsen, R.J.S., et al. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9:12:397.
Gidron, Y., et al. The Vagus Nerve Can Predict and Possibly Modulate Non-Communicable Chronic Diseases: Introducing a Neuroimmunological Paradigm to Public Health. J Clin Med. 2018 Oct 19;7(10):371.
Gitler, A., et al. Harnessing non‑invasive vagal neuromodulation: HRV biofeedback and SSP for cardiovascular and autonomic regulation (Review). Med Int (Lond). 2025 Apr 29;5(4):37.
Kurhaluk, N., et al. Integrative Neuroimmune Role of the Parasympathetic Nervous System, Vagus Nerve and Gut Microbiota in Stress Modulation: A Narrative Review. Int J Mol Sci. 2025 Dec 3;26(23):11706.
Little, A.B. The A52 Breath Method: A Narrative Review of Breathwork for Mental Health and Stress Resilience. Stress Health. 2025 Aug;41(4):e70098.
Magnon, V., et al. Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Sci Rep. 2021 Sep 29;11(1):19267.
Mandala, M., et al. Association Between Duration of Transcutaneous Vibratory Stimulation Delivered by the Apollo Neuro Device and Extension of Total Sleep Time. JMIR Mhealth Uhealth. 2026 May 19.
McKennon, S.A., et al. Evaluating the impact of Apollo Neuro™ wearable on wellbeing in medical and pharmacy students: A preliminary prospective randomized controlled study. Am J Med. 2025 Dec;138(12):1734-1741.e2.
McLaughlin, K.A., et al. Low vagal tone magnifies the association between psychosocial stress exposure and internalizing psychopathology in adolescents. J Clin Child Adolesc Psychol. 2015;44(2):314-28.
Porges, S.W. Polyvagal Theory: A Science of Safety. Front Integr Neurosci. 2022 May 10:16:871227.
Porges. S.W. The vagal paradox: A polyvagal solution. Compr Psychoneuroendocrinol. 2023 Aug 9:16:100200.
Porges, S.W., et al. Vagal tone and the physiological regulation of emotion. Monogr Soc Res Child Dev. 1994;59(2-3):167-86.
Speer, K.E., et al. Lifestyle Modification for Enhancing Autonomic Cardiac Regulation in Children: The Role of Exercise. Children (Basel). 2019 Nov 16;6(11):127.
Tan, C., et al. Recognizing the role of the vagus nerve in depression from microbiota-gut brain axis. Front Neurol. 2022 Nov 10:13:1015175.
Yin, J., et al. Noninvasive electrical neuromodulation for gastrointestinal motility disorders. Expert Rev Gastroenterol Hepatol. 2023 Dec;17(12):1221-1232.
