March 28, 2026
Before we discuss Tai Chi’s affect on the vagus nerve, let’s take a brief review of the Sympathetic Nervous System and the Parasympathetic Nervous System. Some, but not all of us, understand the part the Vagus Nerve plays.
First, let’s talk about the Sympathetic Nervous System (SNS), part of the autonomic stress response. It’s called that because the SNS is responsible for many functions that happen without you thinking about, such as your heart rate, blood pressure, digestion, urination and sweating, etc. The SNS is commonly known as the fight, flight or freeze states. These states happen when stress activates the SNS. We can either run away, prepare to attack, or freeze like a deer in the headlights.
Stress = activation of the sympathetic nervous system (SNS). Here are a few examples of the increases that happen in our body: heart rate, blood pressure, breathing rate, adrenalin release, cortisol hormones, physical and emotional symptoms of stress, anxiety and depression. At the same time, we experience: decreases in saliva, digestion, immune system function, emotional regulation, and system repair functions. Breathing becomes shallow, pupils dilate, the vessels in the lungs work harder, and your emergency reserves become depleted.
At an extreme (especially prolonged stress) our body goes on high alert as it perceives what appears to be an immediate threat! During this state, energy is depleted, tissue breaks down, and the body systems are working at a high (sometimes dangerous) level.
Unfortunately, stress creates an imbalance in the body which can cause the PH in the body to become more acidic. High acid PH levels in the body have been linked to disease and/or illnesses, such as: autoimmune diseases, inflammation, hypertension, cancer, and the list goes on and on.
Relaxation = activation of the parasympathetic nervous system (PSNS). Where (and how) does the parasympathetic system (PNS) come in? The PSNS runs along four cranial nerves linked to the brain. The first three are sensory nerves which relate to the mouth, eyes and nose. The fourth cranial nerve is the vagus nerve, aka cranial X or CN.X. As the longest and most influential cranial nerve, it is both a sensory and a motor function nerve. The vagus nerve is responsible for about three quarters of the PSNS. The vagus nerve runs from the the brain stem down through the neck and down both sides of the body. One of its jobs is to relay information between the brain and vital organs: larynx, trachea, bronchi, heart, lungs, liver, gallbladder, stomach, pancreas, small intestine, large intestine and kidneys.
As part of the PSNS, the vagus nerve is responsible for a steady, calm, relaxed, and restful state. According to Jeanne Dorin McDowell in the March/April 2026 AARP Bulletin, the more active the vagus nerve is, the better job it does to control blood pressure, heart rate, release of digestive enzymes, gastric acid, and food moving through the digestive tract. Interestingly, it is also responsible for turning off or on the body’s production of inflammation.
At this time, there are numerous research studies going on regarding the Vagus nerve. Researchers are searching for ways that it can be stimulated in order to treat a number of health issues as they relate to the organs and disease processes.
Let’s talk about the Vagus nerve and your breathing:
Sadly, most people are shallow breathers, especially as they age. Over time, this shallow breathing takes its toll on your body as you use less of your lung capacity, often the result of being chronically stressed. As discusssed below, Tai Chi, Qigong, and other mind/body exercises provide an efficient, effective means to deepening our breathing. Once taught, it should be used daily in our everyday life.
According to Dr. Suzanne Droleskey, (Office of the Provost, Texas A&M University) as they age, adults tend to breathe more shallowly, which means they are using less of their lung capacity. Is it any wonder that we feel less energy and have less stamina than we did when we were younger? Even deep breathing (without movement) is a great way to increase lung capacity!
How does it work? Even though the inhale is the more active and energetic part of beathing, the inactive and relaxation part of the breath process is the exhale. The vagus nerve is stimulated by the exhale and is the “key” to decreasing the stress response.
Controlling and regulating your breath to become deeper, fuller and slower, sends signals to the brain that you are safe and calm, thus, the relaxation response is triggered. By stimulating the vagus nerve frequently through proper breathing techniques you are able to keep it functioning well. Focusing on your breath is also a healthy distraction that eliminates focusing on the stress trigger.
How does Tai Chi and/or Qigong fit in?
Both are mind body practices that combine slow, deep breathing, awareness, and focused intention. Deep, slow diaphragmatic breathing leads to relaxation! Just a few minutes a day of the deep slow breathing, along with the slow, focused body movements activates the body’s relaxation response. Both Tai Chi and Qigong stimulate the vagus nerve and support the parasympathetic nervous system. Practicing either or both increases the number of blood vessels that travel to the brain cells and enhance brain cell activity, which in turn is believed to increase our vagal tone.
Meditation is also known to calm nerve networks. Interestingly, many people refer to Tai Chi as “moving meditation”.
Studied in 2008, it was concluded that Tai Chi increases heart rate variability, which increases vagal modulation. Tai Chi stimulates the vagus nerve and regulates breathing, heart rate, stress, etc. It lowers both your heart rate and blood pressure. Digestion and the immune system are stimulated. Tai Chi and/or Qigong practice can even help your body and mind to settle down after a stressful episode.
Only 15 to 20 minutes of Tai Chi and/or Qigong is a very effective way to activate the relaxation response in the body. These practices will help you to feel calmer, but alert, while providing clarity of thought. Your body will return to a neutral state which is ideal for health, and well being.
Bottom line: Below are some tools to help us decrease (if we can’t eliminate) the times when stress hijacks our body and mind!
The vagus nerve acts as a “guard” and monitor over your organ functions. It not only sends information from the heart, lungs, liver, and stomach to your brain, but it also sends back information from your brain back to your organs.
Therefore, it is very important to stimulate the vagus nerve. This can be done in many different ways, options include:
Slow, deep, lengthening diaphragmatic breathing.
Mind body movement practices (Tai Chi, Qigong, yoga), meditaton, prayer, etc.
Audible sounds (frequently used in Qigong, Yoga, chanting, humming, etc.) can also stimulate the vagus nerve.
Traditional Chinese Medicine (TCM) considers smiling and laughing as one of the gateways to relaxation.
Positive thinking, whether happening in real time, or projecting or remembering positive thoughts, memories, and gratitude.
Immersing your face or body in cold water, while unpleasant, will also stimulate the vagus nerve.
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