The vagus nerve plays a critical role in how your body processes deep emotional work, particularly in relation to the autonomic nervous system and the mind-body connection. When working through core wounds, the vagus nerve is impacted in several ways:
1. Emotional Energy Release & the Parasympathetic Response
The vagus nerve is the primary regulator of the parasympathetic nervous system, which governs rest, digestion, and emotional regulation. When suppressed emotions surface, they can flood your nervous system, momentarily shifting you into a heightened sympathetic (fight-or-flight) response. A well-toned vagus nerve helps you return to a regulated parasympathetic state, facilitating relaxation, integration, and healing after emotional release. 2. Nervous System Activation & Vagal Tone
Processing trauma can activate hyperarousal (fight-or-flight) or hypoarousal (freeze/dissociation) states. The vagus nerve is directly involved in the social engagement system (regulated by the ventral vagal branch), which helps maintain a state of calm connection. If vagal tone is weak, processing trauma may cause longer periods of dysregulation (e.g., exhaustion, anxiety, digestive issues). 3. Cognitive Load & Vagal Influence on the Brain
The vagus nerve connects to brain regions involved in emotional processing, such as the amygdala, hippocampus, and prefrontal cortex. A well-regulated vagus nerve supports cognitive flexibility, making it easier to integrate memories and reframe past experiences. High cognitive load can lead to mental exhaustion, which may suppress vagal function, making it harder to shift out of stress states. 4. Somatic Processing & the Gut-Brain Axis
The vagus nerve links the brain to the gut, regulating digestion and visceral sensations. During deep emotional processing, stored trauma in the body can manifest as digestive issues, nausea, tension, or fatigue. Trauma release may stimulate the dorsal vagal response, leading to a temporary shutdown state (fatigue, dissociation, feeling "drained"). 5. Inner Resistance & Vagal Adaptation
Defensive mechanisms (such as numbing, avoidance, or over-intellectualizing emotions) often engage the dorsal vagal shutdown as a protective response. As these layers are dismantled, the nervous system needs time to adjust, leading to temporary fluctuations in energy levels, mood, and physical sensations. 6. Energetic Shifts & Neuroplasticity
Deep inner work shifts energetic and neurobiological patterns, influencing vagal tone and nervous system plasticity. The vagus nerve helps modulate the energetic shifts by regulating heart rate variability (HRV), breath rhythm, and emotional states. Supporting the Vagus Nerve During Core Wound Processing
To facilitate healing and integration, supporting vagus nerve function is essential:
🔹 Vagal Stimulation Practices
Deep diaphragmatic breathing (e.g., coherent breathing, box breathing) Humming, chanting, or toning (activates vagus nerve via vocal cords) Cold exposure (e.g., splashing cold water on the face) Gargling (stimulates the vagus through throat activation) 🔹 Nervous System Regulation
Heart-brain coherence practices (e.g., breath-focused meditation) Slow, mindful movement (e.g., Tai Chi, Qigong, or gentle yoga) Grounding exercises (barefoot walking, connecting with nature) 🔹 Somatic Integration
Body scanning & self-massage (to release stored tension) Hydration & mineral balance (electrolytes support nervous function) Nourishing foods (anti-inflammatory diet supports gut-brain axis) 🔹 Energetic & Emotional Processing
Journaling to externalize emotions and integrate memories Seeking co-regulation (connecting with trusted individuals) Pacing the process (allowing time for recalibration) Final Insight
Processing your core wound is not just an emotional or mental process—it is a physiological transformation that deeply involves the vagus nerve. By actively supporting vagal tone and nervous system regulation, you enhance resilience, allowing for smoother emotional integration and a more balanced state of consciousness.
Vagus Nerve & Trauma