How Breathwork and Sound Healing Influence the Vagus Nerve

Have you ever wondered why slow, deep breaths feel so soothing and grounding? There’s a fascinating physiological reason for that calm. Long, mindful breaths activate one of the most powerful healing pathways in the body - the vagus nerve.

Derived from the Latin word vagus, meaning “wandering,” this complex nerve extends from the brainstem down to the colon, connecting vital organs such as the heart, lungs and gut along its path. The vagus nerve acts as a vital communication highway between the brain and body, regulating heart rate, digestion, inflammation and emotional balance. It’s a key component of the parasympathetic nervous system, the part of the autonomic system responsible for rest, repair and healing.

When we engage in practices like slow, deep breathing, the vagus nerve recognises this as a signal of safety, prompting the body to relax and release tension. When we feel calm and supported, it activates the body’s relaxation response. In contrast, when we feel threatened or anxious, this pathway withdraws, shifting us into fight or flight and making it harder to rest, digest, or think clearly.

When we live in chronic stress, the vagus nerve becomes underactive or dysregulated, trapping us in survival mode. Over time, this can lead to fatigue, anxiety, poor digestion, or emotional imbalance. Fortunately, certain practices - like breathwork and sound healing - can reawaken and strengthen vagal tone, helping the body return to balance.

🌬️ Breathwork: Direct Stimulation Through the Breath

Pranayama breathwork directly stimulates the vagus nerve by regulating the diaphragm and sending calming signals to the brain. Certain techniques help synchronise heart and breath rhythms, creating measurable coherence in the nervous system and allowing the parasympathetic response - the body’s natural “rest and digest” state - to take over.

🎶 Sound Healing: Vibration as Medicine

Sound healing influences the vagus nerve through vibration and resonance. The human body is about 70% water, which makes it an excellent conductor of sound. When exposed to harmonic frequencies - created by instruments like gongs, singing bowls, and chimes - these vibrations ripple through tissues and fluids, gently massaging the vagus nerve and surrounding nerve pathways.

These tones also help slow brainwave activity, shifting the body from the alert beta state into relaxed alpha and theta states. As the nervous system entrains to these slower rhythms, the vagus nerve activates naturally, promoting deep relaxation, emotional release and physical restoration.

🌀 The Synergy of Breath and Sound

When combined, breathwork and sound form a powerful therapeutic duo. The breath regulates and steadies the nervous system, while sound extends and deepens that regulation through vibration. Together, they down-regulate stress responses, release stored tension and emotional blockages, and restore internal equilibrium.

The result is a profound sense of peace, clarity, and expansion - a true reset for the nervous system that supports both emotional resilience and physical wellbeing.

➡️ Join one of Viktoria’s Breathwork & Sound Healing events or book a private session to strengthen your vagus nerve and restore harmony and balance in body, mind and soul!