Hi, I’m Dr. Shahrzad Taghavi, ND at Vitalita Wellness Institute. As a Naturopathic Doctor, I see how everyday stress affects both mind and body, causing stomach issues or persistent worry. Recently, I read Anna Ferguson’s book The Vagus Nerve Reset, which expanded what I already knew about the vagus nerve. Her story of overcoming childhood trauma and long-term anxiety really resonated with me. It inspired me to explore how past experiences can stay with us in our nervous system, affecting our energy and emotions. The good news? Simple steps, like body-based exercises and concepts from Polyvagal Theory, can help restore balance, improve digestion, mental clarity, and overall resilience. 

I’ve put together this FAQ to explain the basics in plain language; with practical tips you can use. Share it with anyone who might find it helpful! 

What is the vagus nerve, and why does it matter? 

The vagus nerve is the longest nerve in your body. It runs from your brain down through your neck, heart, lungs, and into your gut (the name means “wandering”). It controls your rest-and-digest system, the part that helps you shift from stress to calm. In my practice, I’ve seen how important it is for feeling balanced. It manages things like heart rate and inflammation. When it’s working well (with strong “vagal tone”) you’ll notice better mood, steady energy, and improved ability to handle stress. When it’s weak from constant stress, poor sleep, or past trauma, life can feel overwhelming. This connects to Polyvagal Theory, which describes three states: feeling safe and connected, being in fight-or-flight mode, or shutting down completely. 

How does it affect my gut? 

Your gut has more nerve cells than your spinal cord, it’s often called your “second brain.” The vagus nerve is the main highway between your gut and brain, with about 80% of signals traveling from gut to head. When stress, poor diet, or unprocessed emotions interfere, this connection gets disrupted. This can lead to IBS symptoms, bloating, or inflammation in the gut lining. It’s like a traffic jam inside your body; nothing flows smoothly. 

Can it cause anxiety or brain fog? 

Absolutely, and it works both ways. When your vagus nerve isn’t functioning well, your body stays in high alert mode, releasing stress hormones like cortisol. This fuels anxiety, low mood, and self-doubt. From the gut side, about 90% of serotonin (your feel-good chemical) is made there, so disrupted signals can cause foggy thinking, depression, or recurring trauma memories. Polyvagal Theory explains this as your body being stuck in survival mode instead of the calm, connected state where you feel clear headed. Research shows that activating the vagus nerve helps by balancing brain chemicals and reducing inflammation. We use gentle, whole-body approaches, like breathing exercises, for lasting emotional resilience, not quick fixes. 

What are the signs that mine needs attention? 

Your body sends clear signals. Ongoing digestive issues (irregular bowel movements, heartburn, or trouble sleeping from racing thoughts), deep fatigue even after rest, occasional heart palpitations, or shallow breathing; these are all signs. Emotional symptoms like repeating trauma memories, frequent illness (the vagus nerve supports your immune system), or feeling numb and frozen are also important. 

How can naturopathic medicine help? 

As a Naturopathic Doctor we will address the root cause, not just symptoms. Based on Ferguson’s three-part approach (building safety, increasing body awareness, and creating lasting habits), we customize a plan for you that may include: 

• Breathing or gentle yoga: Deep belly breaths (around 6 per minute) or child’s pose to activate your rest response and release tension. 
• Supportive foods: Omega-rich foods, berries, or colorful “rainbow meals” (three different colored fruits or veggies per plate) to nourish the gut-brain connection.
• Herbal remedies: Natural options like ashwagandha or lemon balm to calm your nervous system, plus relaxing before meals for better digestion. 
• Hands-on therapies: Gentle cranial massage, acupressure, or bodywork to release tension and rebuild trust in your body. 

Most people notice clearer thinking, better digestion, and less reactivity within a few weeks. It’s about listening to your body’s signals and taking it step by step. 

Any simple things I can try at home? 

Yes!! Small changes add up quickly: 

• Hum or gargle: The vibrations stimulate the vagus nerve. Try humming for 5 minutes in the shower or gargling water for quick calm. 
• Cold water splash: End your shower with 30 seconds of cool water on your face or neck. It reduces inflammation and activates your rest response.
• Gratitude practice with breathing: Write down three good things while taking slow, deep breaths. Or try a “hand-on-heart” exercise, place your hand on your chest and breathe deeply to shift from worry to peace. 
• Gut-friendly foods: Add kefir, sauerkraut, or pickles to support healthy gut bacteria. Morning sunlight and gentle rocking or swaying can also help. 

Tip: Use a free app to track your heart rate variability and watch your progress.

How does past trauma play a role, and can I actually heal from it? 

Yes, trauma gets stored in the body as tension that affects the vagus nerve, keeping you stuck in freeze or fight mode long after the danger has passed. The solution? Start with self-compassion (notice your triggers, slowly expand your comfort zone), add body awareness (gentle movements to release stored tension), and connect with others (calming interactions with trusted friends or family). Your body already knows how to heal and return to safety, it doesn’t have to be perfect. 

The bottom line? Healing is about reconnecting with your body’s natural abilities, one breath at a time. If digestive issues or mental fog have been holding you back, reach out to us for a free 15-minute consultation HERE or schedule online HERE. 

You have the power to change your story.

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