Summer promises relaxation, but many people continue to feel busy, overstimulated and stressed. This makes it the perfect time to embrace a “summer slowdown” and nurture one of the body’s most powerful pathways for recovery and resilience: the vagus nerve.

The vagus nerve is the longest cranial nerve and serves as a major communication pathway between the brain and body. It plays a central role in the parasympathetic nervous system, also known as the “rest-and-digest” system.¹ Healthy vagal tone helps the body recover from stress, regulate inflammation, support digestion and maintain emotional balance.

Chronic stress, however, can impair vagal function, contributing to anxiety, digestive complaints, poor sleep and fatigue.^2,3 Fortunately, vagal tone can often be strengthened through simple daily practices.

One of the most effective tools is slow, diaphragmatic breathing. Research shows that slow breathing activates the vagus nerve and improves heart rate variability (HRV), a marker of nervous system flexibility and resilience.4 A simple technique is 4:6 breathing, where you inhale through your nose for 4 seconds and exhale for 6 seconds. As you breathe in, focus on expanding the belly (as if filling a balloon in your abdomen) to fully engage the diaphragm. This sends calming signals through the vagus nerve and helps shift the body into a more relaxed state. Studies suggest that practicing slow-paced breathing for 10–20 minutes daily can significantly improve HRV and increase resilience to stress.^5,6

A summer vagus nerve routine does not need to be complicated. Start the morning with 5-10 minutes of sunlight exposure and a few rounds of belly breathing. Throughout the day, take breaks to stretch, spend time in nature or go for a walk. Listening to music, humming along to a favorite song and sharing meals with family and friends are additional ways to signal safety to the brain and support recovery from stress. Humming is particularly interesting because vibrations in the vocal cords and throat may stimulate vagal pathways and promote relaxation.⁷

Other supportive practices include meditation, yoga, chanting, cold-water exposure and meaningful social connection.

Summer offers a natural invitation to slow down. By incorporating mindful breathing, time in nature, social connection and intentional rest, we can help retrain the nervous system to move from survival mode towards a state of balance, recovery and resilience.

Dr. Najar is a primary care naturopathic doctor and an associate professional clinical counselor at Live Well Clinic and can be reached at (760) 771.5970 or www.livewellclinic.org. References available upon request.