Deep Sleep & CalmScience-Backed Breathing

The vagus nerve (cranial nerve X) is the longest cranial nerve in your body, running from your brainstem through your neck to your heart, lungs, and gut. It's the main pathway of your parasympathetic nervous system—the 'rest and digest' state. Research published in Frontiers in Human Neuroscience describes it as 'the prime candidate in explaining the effects of contemplative practices on health, mental health, and cognition.' When your vagus nerve has strong 'tone,' you can shift from stress to calm more easily. <a href='/vagusvital/blog/what-is-the-vagus-nerve/'>Read our complete beginner's guide to the vagus nerve →</a>

Yes. Our exercises are based on peer-reviewed research from leading journals. Key studies include: the 'Breath of Life' respiratory vagal stimulation model (Frontiers in Human Neuroscience, 2018), research showing single-session benefits on vagal tone (Scientific Reports/Nature, 2021), and a 2025 clinical trial in the Journal of Clinical Medicine demonstrating significant parasympathetic activation from slow breathing. A comprehensive 2025 review in Medicine International confirmed that HRV biofeedback can improve baroreflex sensitivity by up to 33%. <a href='/vagusvital/blog/why-deep-breathing-works/'>Learn why deep breathing actually works →</a>

Research consistently shows that breathing at approximately 6 breaths per minute (0.1 Hz) maximizes heart rate variability and vagal tone. This has been known since the 1960s when Angelone and Coulter first documented it, and modern studies confirm that this 'resonance frequency' creates the strongest parasympathetic response. Our guided exercises use this optimal rate, with extended exhalations—which research shows is more effective than extended inhalations for activating the vagus nerve. <a href='/vagusvital/blog/coherent-breathing-6-bpm/'>Learn more about coherent breathing at 6 BPM →</a>

Heart Rate Variability (HRV) measures the variation in time between heartbeats. It's the gold-standard biomarker for vagal tone and autonomic nervous system health. Higher HRV is associated with better cardiovascular health, stress resilience, emotional regulation, and cognitive function. Studies show slow breathing can increase baroreflex sensitivity (a key HRV component) by up to 33% in a single session. VagusVital's exercises are specifically designed to improve your HRV over time. <a href='/vagusvital/blog/what-is-hrv-beginners-guide/'>Read our complete HRV beginner's guide →</a>

No. VagusVital is software-only—no expensive devices, electrodes, or accessories required. All you need is your phone and a few minutes. Some exercises use cold water (face splash) or ice cubes, but these are optional. <a href='/vagusvital/blog/cold-showers-nervous-system/'>Learn why cold exposure works for the nervous system →</a>

The free version includes 5 complete programs: Daily Quick Start, Stress Relief, Sleep Enhancement, Energy Boost, and Advanced Holistic. You also get full access to the Reset tab for emergency stress relief, all Learn articles, basic mood tracking, and 7 days of progress history.

Open the app, go to Profile, then Settings, then Manage Subscription, then Cancel. It's one tap. You'll continue to have access until your current period ends. We don't make you call anyone or navigate hidden menus.

Subscriptions renew automatically, but we send you an email 3 days before renewal AND a push notification 1 day before. No surprises. Cancel anytime before renewal to avoid charges.

No. VagusVital is a wellness tool for education and self-practice. It's not a substitute for professional medical or mental health care. If you have a diagnosed condition, consult your healthcare provider before starting any new wellness practice.

Yes, VagusVital is designed with adults 45-65 in mind. We use larger fonts, high contrast, and clear instructions. All exercises include safety notes. If you have cardiovascular conditions or respiratory disorders, consult your healthcare provider first.

Most meditation apps offer general mindfulness. VagusVital specifically targets your vagus nerve and nervous system regulation. Every exercise is selected for its effect on vagal tone - not just relaxation, but measurable nervous system benefits. Plus, we offer 5 complete programs free, structured weekly progression, and always-free emergency Reset access. See our detailed comparisons: <a href='/vagusvital/compare/calm/'>VagusVital vs Calm</a> | <a href='/vagusvital/compare/headspace/'>vs Headspace</a> | <a href='/vagusvital/compare/insight-timer/'>vs Insight Timer</a>

Stop the exercise and try a different one. Some techniques don't work for everyone, and that's okay. The Reset tab has multiple options for quick relief. If you experience persistent discomfort, consult a healthcare provider. <a href='/vagusvital/blog/how-long-to-see-results/'>Learn about realistic timelines and progress expectations →</a>