A Wander in Nature With the Wandering Nerve
- May 31
- 3 min read
Vagal tone - you may have heard of it, or maybe you’ve heard someone referencing stimulating the vagus nerve as a tool for reducing anxiety. The vagus nerve (the 10th and longest cranial nerve) starts in our brainstem, and “wanders” through the body to the large intestine. It signals calm to the parasympathetic nervous system. It has “branches” with specialized support extended to the heart and other internal organs. Vagal tone, then, refers to the activity of the vagus nerve and its ability to regulate key physiological functions (Nat’l Int Health). It helps regulate heart rate variability (HRV), the natural variation in time between heartbeats, which is a critical marker of our nervous systems’ health. “The vagus nerve links the central and peripheral nervous systems through neural regulation of the heart” (Porges, 1995). Resting vagus nerve activity, or vagal tone, can be used as a measure of cognitive, emotional, and self-regulation functioning.
Nature and Vagal Tone
The calming environment of natural settings slows the heart rate and encourages deep, diaphragmatic breathing. Visual and auditory experiences open sensory pathways that activate the vagus nerve. Being in nature promotes parasympathetic nervous system activation and encourages present-moment awareness, quieting the prefrontal cortex.
Spending time in nature decreases emotional dysregulation symptoms like rumination (common in depression, limerence, or OCD) by encouraging present-moment awareness, or mindfulness, and focusing on the immediate environment, (Bratman, Hamilton, Hahn, Daily, & Gross, 2015b; Bratman et al., 2021). By practicing mindfulness in nature individuals can free themselves from ruminative thought patterns, and redirect thoughts to more positive, optimistic outcomes.
How much time does it take to ‘walk off’ rumination? Two studies reported a nature walk of either 90 or 120 minute in forests (or parks with good tree cover) resulted in less rumination and “a decreased activity in the subgenual prefrontal cortex, which is implicated in self-focused behavioral withdrawal” (seen in depression) (Bratman et al., 2015b).
Mental fatigue can decrease our attention to tasks or to our being present in conversations or activities. It can result in failing to self-manage our emotions, thoughts or impulses. Attention Restoration Theory (ART) proposes that natural environments capture indirect information received from the body, the senses and our environment (bottom-up) involuntarily, allowing us to restore our cognitive and regulatory abilities that are often depleted from too much time in urban environments.
Because humans possess an innate, non-threatening connection to nature (whether we exercise it or not!), there is a potential refuge in nature that triggers evolutionary, ancient cues within the body to initiate the parasympathetic nervous system. (Wilson, 1984). Translated? Feeling off in some way? Head for the closest trees you can find and walk amongst them for an hour or two. Walk by a body of water if you can. Choose a path with spots where you can sit for a minute to sit and be present. Ta da! You have just provided yourself with nature-based therapy.
If you are inclined you could write about it and/or take pictures or draw things you see.
Walking Prompts
Notice how you felt at the start of your walk, and how you felt afterward. Has your mood changed? Did you stop ruminating or worrying about something (past or future)? What did you see that you never saw before this walk? Did you see anything that made you smile or remember something good? Do you see now how taking a time out to stop thinking about problems or worries can improve your health and outlook? Maybe it didn’t change things, but you are changed, which means things have changed.
Happy Vagal Toning!
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