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The gut and brain are in constant communication, connected through a complex network known as the gut-brain axis. At the center of this connection lies the vagus nerve—the 10th cranial nerve and a powerful modulator of inflammation, digestion, heart rate, mood, and stress responses.

When vagal tone is strong, your body manages stress better, supports digestion, and maintains emotional resilience. When vagal tone is weak, the opposite can occur—leading to issues like bloating, anxiety, inflammation, and even depression.

Let’s explore how to support the vagus nerve and gut-brain connection while learning how to manage the stress that disrupts both.

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🧠 Understanding Stress: What Happens in the Body?

Stress is the body’s physical and emotional response to pressure, whether it’s challenging, overwhelming, or even exciting. Short-term stress can sharpen focus and prepare us for action (like public speaking), but chronic stress can be damaging.

When stress hits, the sympathetic nervous system (SNS) triggers the fight-or-flight response. Cortisol and adrenaline surge, heart rate spikes, blood pressure rises—and digestion slows down. Ideally, after the threat passes, the parasympathetic nervous system (PNS) kicks in to restore calm.

However, under chronic stress, the PNS doesn’t activate efficiently, and the body remains in a heightened state of alert. This imbalance contributes to:

• Poor digestion
• Increased inflammation
• Low heart rate variability (HRV)
• Emotional dysregulation
• Cognitive fog and fatigue

HRV, a key marker of vagal tone and nervous system balance, drops when stress is high and rises with resilience.

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🔍 Symptoms of Stress

Stress doesn’t just affect the body—it impacts mood, cognition, and daily function.

Physical signs:

• Chest tightness
• Digestive discomfort
• Muscle tension
• Headaches
• Sleep disturbances

Emotional signs:

• Anxiety or dread
• Irritability or anger
• Difficulty focusing or making decisions
• Isolation or low motivation
• Racing thoughts

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🔄 Gut-Brain Axis & Vagal Tone: Why It Matters

The vagus nerve transmits about 90% of its signals from the gut to the brain, carrying information about inflammation, satiety, digestion, and energy metabolism.

The gut also communicates via:

• Neurotransmitters: serotonin, dopamine, GABA, norepinephrine
• Immune messengers: interleukins (IL-1, IL-6, IL-10)
• Microbial metabolites: short-chain fatty acids like butyrate and acetate

Supporting this communication highway strengthens digestion, cognition, emotional regulation, and immune resilience.

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🔊 6 Lifestyle Practices to Stimulate the Vagus Nerve and Manage Stress

1. Humming & Gargling

Activates the vocal cords and vagus nerve.
Try: Hum for 1–2 minutes or gargle water vigorously until your eyes tear slightly.

2. Deep Diaphragmatic Breathing

Slows the heart rate and enhances HRV.
Try: The 4-7-8 method — inhale 4 sec, hold 7, exhale 8. Repeat 4–5 rounds daily.

3. Cold Exposure

Stimulates the mammalian diving reflex and vagal tone.
Try: Cold face splashes in the morning or cold showers 2–3x/week.

4. Mindfulness & Meditation

Reduces cortisol and enhances nervous system resilience.
Try: 10–15 min daily of mindfulness meditation or body scans.

5. Exercise Regularly

Boosts endorphins, supports sleep, and reduces cortisol.

62% of adults report exercise helps them manage stress effectively.

6. Stay Connected

Social support reduces feelings of isolation and activates calming brain chemistry.
Try: Spend time with loved ones, join community groups, or find accountability partners.

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🥗 4 Dietary Strategies to Support Gut-Brain Health

1. Probiotic-Rich Foods

Probiotic strains like L. rhamnosus, B. longum, and L. helveticus support mood, reduce anxiety, and lower inflammation.
Sources: Yogurt, kefir, sauerkraut, kimchi, miso

2. Prebiotic-Rich Foods

Feed beneficial bacteria and support gut barrier integrity.
Sources: Garlic, onions, leeks, asparagus, bananas, oats

3. Omega-3 Fatty Acids

Modulate inflammation and enhance cognitive health.
Sources: Salmon, sardines, flaxseeds, walnuts

4. Reduce Sugar & Processed Foods

Minimizes inflammation, supports HRV, and boosts mental clarity.
Try: Focus on whole grains, vegetables, quality proteins, and fiber-rich meals.

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🧘 How to Build Resilience: Focus on What You Can Control

Feeling out of control is one of the biggest stress triggers. Shift your attention to daily habits that build stability:

• Eat nourishing meals
• Keep a regular sleep schedule
• Move your body daily
• Practice one vagus-activating habit each morning
• Cross off 1–2 simple to-dos each day

Each small win restores a sense of agency, improves HRV, and supports long-term wellbeing.

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✅ Summary Checklist

Stress Relief Habits	Gut-Brain Support
Humming & gargling	Add fermented foods
4-7-8 breathing	Eat prebiotic-rich foods
Cold face splashes	Consume omega-3s
Meditation or mindfulness	Cut back on sugar & processed foods
Movement & exercise	Support diverse microbial health
Sleep & social connection	Focus on resilience, not perfection

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🌱 Final Thoughts

Chronic stress affects every system in the body, especially the gut and brain. By tuning into your nervous system, stimulating the vagus nerve, and nourishing your microbiome, you can reset your stress response and build lasting resilience.

As we move into a new season, take the opportunity to reset your habits and reclaim your health—one breath, one bite, and one heartbeat at a time.

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For more functional medicine insights and tools, visit mattleroux.com

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