Vagus Nerve Exercises for Digestion: Stimulating It for Better Gut Health

Brittany Ferri, PhD, OTR/L
Occupational Therapist, Writer
November 18, 2025

If you have heard people talk about the nervous system, you may be familiar with the phrase rest and digest. Rest and digest is a basic summary of just one nervous system function, as this ‘control panel’ of the body also helps us spring into action when we need to. While much of the nervous system works together to get this done, the vagus nerve is perhaps the most central part of this process.

With the vagus nerve serving as the ringleader when it comes to our gut health, this means vagus nerve stimulation can be a great way to encourage better digestion and overall health. In this article, we will explain a bit more about the connection between the vagus nerve and gut health. We will also provide practical exercises that stimulate the vagus nerve for the purpose of better digestion.

How the Vagus Nerve Affects Digestion: What the Science Says

While the vagus nerve has a host of roles across many bodily systems, it does a lot of work within the digestive system. The vagus nerve assists with some of the following jobs in the digestive system:

• Controlling gut motility, which is the contraction-like movement of the intestines and stomach that helps food pass through the system
• Creating various enzymes, juices, and other fluids that aid in breaking down food products
• Communicating food cravings, sensitivities, and preferences between the digestive system and the brain
• Overseeing changes in water levels, the amount of nutrients, and absorption rates taking place in the digestive system
• Metabolizing nutrients from food
  • This involves sending certain nutrients to various parts of the body to be used for energy and storing other food components (such as fat).
• Signaling food to leave the stomach and move to the intestines for further processing
• Releasing hormones in the digestive system that let us know when we are hungry, full, thirsty, and not thirsty
  • These hormones are communicated to the brain in much the same way as food-related cravings, sensitivities, and preferences are.
• Monitoring the body’s level of inflammation and other indicators of immune response through digestive health
• Producing chemical responses that offer information about appetite, mood, and inflammation
  • Again, this information is also sent to the brain so that we can understand what is going on in this part of the body.

As you can see, a great deal of these functions involve a steady stream of communication between the digestive system and the brain. This takes place through what is called the gut-brain axis. You can think of this as a superhighway that is focused on promptly sending information to keep these parts of the body connected.

The vagus nerve plays a strong part in this communication, which is why it’s important to have a strong vagus nerve (also known as high vagal tone). If the vagus nerve is weak, indicating low vagal tone, someone is at risk of several digestive concerns, including irritable bowel syndrome (IBS), acid reflux (also known as gastroesophageal reflux disease, or GERD), and gastroparesis.

Signs That Your Vagal Tone May Be Low and Affecting Digestion

There are several digestive signs and symptoms that point toward low vagal tone. These include:

• Abdominal fullness that lasts for several hours after you have last eaten
• Abdominal discomfort that may even lead to pain
• Bloating
• Changes in the appearance of bowel movements
• Constipation
• Diarrhea
• Difficulty swallowing
  • This symptom occurs with more severe digestive problems and can arise from very slow digestion that impacts the throat.
• Episodes of vomiting
• Feelings of anxiety or heightened stress during meals
• Gas
• Getting full quickly, usually after eating only a few bites of food
• Heartburn, which is a burning sensation felt in your throat after eating
• Inconsistent bathroom habits, such as skipping days between bowel movements or having periods of constipation followed by diarrhea
• Nausea
• Weight loss or gain

While these signs are somewhat general and could point toward other concerns, they are linked to several digestive concerns. One of these concerns is slow motility, which means your digestive system is not moving often enough (or strongly enough) to push food all the way through. This means your body isn’t processing food properly.

Another concern is delayed digestion, which keeps food in the stomach longer than it should be there. Delayed digestion, slow motility, and any of the other signs we mentioned here can all stem from low vagal tone and can be eased by strengthening the vagus nerve.

Why Stimulating the Vagus Nerve Can Improve Digestion

Naturally stimulating the vagus nerve can do wonders for your digestive health. Vagus nerve stimulation (VNS) does this in several ways. By lowering levels of inflammation in the gut, VNS allows the digestive tract to have more appropriate immune responses. As a result, the digestive system is less overtaxed and can more efficiently digest food.

Vagus nerve stimulation also improves the muscle movements within the stomach and intestines. As we described earlier, these movements are essential for food products to pass through our bodies. While our bodies have many signals (some chemical, some electrical) that cue various processes, it still relies on body mechanics and movements such as muscle contractions to get things done. Digestion is one such function.

Lastly, vagus nerve stimulation kickstarts the connection between the digestive tract and the brain. You can think of this process as a translator that allows our gut and our brain to speak the same language. Just think of how this speeds up our internal workings.

It is important to note that VNS devices are a more technical way to provide vagus nerve stimulation. However, there is a range of natural exercises that can also enhance vagal tone and, in turn, support healthier digestion.

Exercises to Stimulate the Vagus Nerve for Better Digestion

Singing

Singing causes vibration in the vocal cords, which are located at the top of the throat. Since the throat is one of the uppermost parts of the digestive system, these vibrations extend throughout much of the system because all of its organs are connected. This activates the vagus nerve and can trigger the release of feel-good hormones and natural chemicals. These relieve stress and boost immunity, which helps our gut function better due to the gut-brain axis.

How to do it:

1. Decide if you want to sing with or without music. If you choose to do so with music, find a song and play it. If you choose to sing without music, decide what you will sing. You can also talk about things around you in a singing voice if you’d prefer.
2. Begin by loudly singing or chanting one word so you can experience the vibrating sensation in your vocal cords.
3. Once you recognize the vibration, continue singing along to the song or according to the words you want.
4. Do this for 3-5 minutes (or even longer) for maximum effect.

Expert tip: According to occupational therapist Brittany Ferri, “Try singing to a song first (rather than no music) since this takes some of the hard work out of the exercise. As you get more comfortable, you can sing along without music. People who are comfortable doing this may even prefer to sing as they clean, drive, or work for added emotional and cognitive benefits.”

Gargling 

Gargling creates a vibration that stretches through the digestive system. Exercises such as singing offer varied frequencies and lengths of vibration depending on the words and tunes someone holds. Gargling offers a consistent, strong vibration, which prolongs the vagus nerve activation and “warms up” the digestive system. This makes digestion of existing food easier and may even prepare you for the next time you eat. Gargling also relieves a sore throat, which may result from acid reflux and other digestive discomfort. 

How to do it:

1. Get a small cup of warm water and mix ½ teaspoon of salt into the cup. Ensure the water is warm or at room temperature and not hot.
2. Stir until it is mixed in well.
3. Place a small amount of the mixture in your mouth and hold it there.
4. Tilt your head back slightly as you swish the water in your mouth gently. Be sure it reaches the back of your throat, but that you don’t swallow the water.
5. Continue this for 15 to 30 seconds.
6. Spit the water in the sink.
7. Repeat steps 2 through 6 a total of ten times.

Expert tip: Ferri notes, “Make sure you gargle long enough that your eyes water. The time it takes to do this may differ from person to person. This actually helps stimulate the entire digestive system due to the strength of the muscle contractions it requires.”

Diaphragmatic breathing

Deep breathing is a good practice, but not all deep breathing is diaphragmatic. Diaphragmatic breathing relies on a large muscle called the diaphragm, located just below your lungs. This muscle is neighbors with the stomach, which is why this type of breathing is also called belly breathing. The large, full breaths associated with belly breathing provide a gentle massage to the vagus nerve and the digestive organs it runs through. This massage gently wakes these organs up and enhances their connection with our brain to send a wave of calming energy over us.

How to do it:

1. Find a comfortable spot to sit, either in a chair, on the couch, or sitting on something cushioned on the floor.
2. Place one hand flat on your chest and the other hand flat on your abdomen. There should be a space about as wide as your hand between these two spots.
3. If you’d like, you can close your eyes, but you can also keep them open if you are more comfortable that way.
4. Take a slow, controlled breath in through your nose. You don’t need to squeeze your mouth shut, just focus on breathing in through your nose. During this breath, aim to keep your arms and legs still, as you should be able to feel the hand over your chest slowly rise outward.
5. Once you can’t breathe in any longer, gently place your lips together (but still closed) as you slowly blow the air from your lungs out through your mouth. Again, your arms and legs should be still so you can feel the hand over your abdomen slowly flatten.
6. This is considered one full breath. Complete ten more full breaths.

Expert tip: Ferri adds a helpful hint by stating, “You can experiment with different lengths of time while belly breathing. Try box breathing, which is when you inhale through your nose for 4 seconds, hold that breath for 4 seconds, exhale through your pursed lips for 4 seconds, and hold your remaining breath for 4 seconds. You can visualize the four sides of a square as you do this.”

Meditation

Do you remember when we mentioned the phrase ‘rest and digest’ earlier? Meditation tells our body to shift into rest and digest mode. By slowing our movements down, our body gets the message that it doesn’t need to be in panic mode or scrambling to keep us safe. Instead, our body can do what it is meant to do – keep everything running in the background as we go about our lives. This means exercises like meditation allow us to keep a steady heart rate, balanced blood pressure, and digestive processes running smoothly.

How to do it:

1. Find a comfortable spot to sit, either in a chair, on the couch, or sitting on something cushioned on the floor. If you wish, you can also lay down.
2. Close your eyes and gently rest your lips together.
3. Picture a calming scenery – this may be your childhood home, a favorite vacation spot, a reading nook in your local library, or anywhere else you feel at ease.
4. Once you feel immersed in that place, begin gently humming.
5. Continue humming and gradually getting louder as you feel your chest vibrate.
6. Once you are humming as loud as you can, go the opposite direction and start to hum quieter and quieter until you stop altogether.
7. This counts as one full chant. Continue to complete 10 full chants.

Expert tip: If you’re not so sure about meditation, Ferri states, “It can be difficult to calm your mind for basic meditation where you simply visualize a calming place, which makes the practice off-putting to some people. However, this type of meditation is great for beginners because it combines visualization with a clear task. This is excellent for people to start off with.”

SoundSory

SoundSory stimulates the vagus nerve along with various sensory systems, which all help our body process information from around us. Many types of sensory input are involved in digestion, including taste, touch, temperature, smell, and sight. When we better process sensory information related to digestion, our body can receive and recognize signals to create digestive enzymes. This activates the digestive system structures and prepares them for mealtime.

How to do it:

1. Watch the SoundSory videos for the 3-4 daily exercises.
2. Put on your SoundSory headphones and start listening to the included music.
3. While you continue listening to the music, do each of the day’s exercises as many times as you can in 25 minutes. You can follow modifications or simply dance to the music if you have difficulty.
4. Take 5 minutes to listen to the music while resting and relaxing.
5. Repeat these 30-minute sessions once per day for a total of 5 to 7 days each week. Don’t do more than one session per day.
6. Once you have completed 20 sessions, take a 3-week break.
7. After your 3-week break, begin another 20 sessions in order to complete the program.

How Often & When to Do Vagus Nerve Exercises for Digestive Support

You can complete these exercises any time, anywhere, and as often as you’d like. However, they may be more beneficial if completed just before and just after meals. Some people also benefit from doing these exercises in response to particularly uncomfortable digestive symptoms such as bloating, nausea, or abdominal fullness.

It’s best to perform your digestive vagus nerve stimulation exercise of choice (or more than one, depending on your preference) on a daily basis for the best results. To steadily increase your vagal tone and assist your digestion in the long term, it’s best to create a routine so you can remain consistent. 

Lifestyle & Diet Tips to Support Vagus Nerve Function and Gut Health

In addition to completing vagus nerve stimulation exercises, there are other ways to support healthy gut function. These include:

• Lowering stress levels before and during mealtime
• Increasing your fiber intake
• Drinking enough fluids, including water, tea, juice, and other naturally sweetened or unsweetened beverages
• Avoiding activities that overtax the vagus nerve just before or during mealtime
• Eating meals on a predictable schedule

Each of these practices helps the vagus nerve get into a routine and a flow that allows it to more efficiently manage your body’s digestion and other functions.

When to Seek Professional Help

We have discussed several ways to activate and strengthen your vagus nerve to improve digestive system function. However, vagus nerve stimulation isn’t enough to help all digestive concerns. It’s important to know when to contact a doctor, as this is the safest and most effective option for some people.

If you have a diagnosis of irritable bowel disease (IBD), irritable bowel syndrome, or gastroparesis and require medical treatment, it is important to regularly visit your doctor. You should adhere to their recommendations to properly manage your condition(s).

In addition, it’s a good idea to consult with a healthcare professional if you have ongoing and severe digestive problems. This includes significant bloating, very slow gastric emptying, worsening, sharp pain, and any other symptom that majorly disrupts your life.

Conclusion

Vagus nerve stimulation is a natural, powerful, and often underutilized way to improve motility, enhance gut-brain communication, and decrease inflammation, which all can boost digestion and lead to a healthier lifestyle. Now that you know a little more about the vagus nerve and its connection to the digestive system, we hope that you are encouraged to take steps to manage your digestive health. Give some of these vagus nerve stimulation exercises a try to address digestive concerns and increase your emotional well-being simultaneously.

FAQs

Can I use vagus nerve exercises instead of medication for digestion?

While vagus nerve exercises may support digestion, they should not be considered a replacement for medication prescribed by your healthcare provider.

How soon might I see improvements in my digestion?

If you complete these exercises regularly, it can take several weeks or months to see improvements.

Are these vagus nerve exercises safe every day?

Yes! It is safe to complete these vagus nerve exercises each day.

Do these exercises help if I have IBS or gastroparesis?

Yes, they can help, but they should not replace traditional medical treatments for these conditions.

What if I don’t feel any change after trying these for a week?

It’s important to give these exercises time. Continue practicing them, and you may start noticing benefits over time. If you don’t experience improvements, consider consulting a healthcare professional.

References:

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Brittany Ferri, PhD, OTR/L

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My areas of expertise include occupational therapy, rehabilitation medicine, telehealth, and mental health. With nearly 10 years of healthcare experience, I am also qualified to write on topics such as exercise, health insurance, nutrition, orthopedics, geriatric care, pediatric therapy, neurology, and health tech.