Before I knew anything about the vagus nerve, I had a collection of symptoms that doctors couldn't quite explain. Chronic stress, digestive issues, trouble sleeping. Everything was "within normal range" but nothing felt normal.
When I finally learned about vagal tone and started working on it, a lot of those symptoms improved. Looking back, they were all connected.
Here are 10 signs that your vagus nerve might need some attention. I had at least 7 of these.
1. Stress That Lingers
We all experience stress. That's normal. What's not ideal is when stress hangs around for hours or days after the stressful event has passed.
Your vagus nerve is responsible for bringing you back down after stress. If it's not functioning well, you stay stuck in "fight or flight" mode way longer than necessary.
I used to have arguments that would keep me activated for the rest of the day. Now, with better vagal tone, I recover in minutes instead of hours.
2. Digestive Issues Without Clear Cause
The vagus nerve controls a huge portion of your digestive system. When it's not working well, you might experience:
- Bloating after meals
- Slow digestion (feeling full for hours)
- IBS-like symptoms
- Nausea without obvious cause
I saw a GI specialist for years without getting real answers. The connection to my nervous system never came up.
3. Difficulty Falling or Staying Asleep
Your parasympathetic nervous system (controlled by the vagus nerve) is what helps you wind down for sleep. If it's not kicking in properly, you'll lie in bed with a racing mind even when you're exhausted.
This was one of my biggest issues. I'd be tired all day, then wide awake the moment my head hit the pillow.
4. Feeling "Wired But Tired"
This is a specific kind of exhausted. You're running on fumes but you can't relax. Your body is depleted but your nervous system is still in overdrive.
It's a hallmark of chronic stress and poor vagal function. Your accelerator is stuck down while you're running out of gas.
5. Heart Rate That Stays Elevated
After exercise or stress, your heart rate should return to normal fairly quickly. If it stays elevated for a long time, that's a sign your vagus nerve isn't doing its job of calming things down.
You can test this yourself. After a workout, see how long it takes your heart rate to drop back toward resting. If it takes more than a few minutes, your recovery might be impaired.
6. Anxiety That Shows Up Physically
Some anxiety is mental (worrying thoughts). But when your vagus nerve is struggling, anxiety often shows up in your body first:
- Racing heart
- Tight chest
- Shallow breathing
- Feeling like you can't get a full breath
- Gut tension
I used to think my physical symptoms caused my anxiety. It was actually the other way around. My nervous system was stuck in alarm mode.
7. Low Heart Rate Variability
If you track HRV with a wearable device or app, low numbers can indicate poor vagal tone. HRV is the variation in time between heartbeats, and higher is generally better.
Low HRV is associated with increased risk for various health issues and is considered a marker of an inflexible stress response.
8. Voice Changes or Difficulty Swallowing
Your vagus nerve controls the muscles in your throat. Some people with vagal dysfunction notice:
- Hoarse voice
- Difficulty swallowing
- Feeling like something is stuck in the throat
- Loss of gag reflex
These symptoms can have other causes too, so see a doctor if they're persistent. But the vagus nerve connection is worth knowing about.
9. Inflammation That Won't Quit
The vagus nerve helps regulate inflammation through what's called the "inflammatory reflex." When it's not working well, inflammation can become chronic.
This might show up as:
- Joint pain
- Skin issues
- General achiness
- Slow healing
I had low-grade inflammation for years that improved when I started working on my vagal tone.
10. Brain Fog and Poor Concentration
When your nervous system is constantly in stress mode, your brain has trouble focusing. Energy that should go toward thinking is diverted to survival functions.
Chronic brain fog is often written off as "just getting older" or not enough sleep. Sometimes it's a nervous system that needs reset.
What To Do About It
If several of these resonate with you, here's where I'd start:
Get the basics right first. Sleep, exercise, and social connection all affect vagal tone. Don't skip these fundamentals.
Start breathing exercises. Slow, deep breathing is the most direct way to stimulate your vagus nerve. 5 minutes a day of coherent breathing (6 breaths per minute) is a good starting point.
Add cold exposure. Ending your shower with 30 seconds of cold water stimulates the vagus nerve through the diving reflex. It's uncomfortable but effective.
Be consistent. Vagal tone improves with regular practice, not occasional effort. Think of it like fitness. You have to keep at it.
Track your progress. If you have an HRV tracker, use it. Watching your numbers improve is motivating.
When To See a Doctor
These symptoms can have other causes. If you're experiencing:
- Severe digestive issues
- Persistent heart rate abnormalities
- Difficulty swallowing or breathing
- Chronic inflammation
See a doctor to rule out other conditions. But also know that standard medical tests often miss vagal dysfunction because it's not routinely evaluated.
I'm not suggesting that every health issue is a vagus nerve problem. But I am saying that if you have multiple symptoms on this list and nothing else has fully explained them, your nervous system is worth investigating.
If you want to start working on your vagal tone, VagusVital offers 5 free programs with guided exercises designed exactly for this. Check out the features or read our FAQ if you have questions. Start here and see if it makes a difference for you like it did for me.
