by Zanthe / @zananaturopathy
More Than a Feeling: The Deep Connection Between Your Gut and Mind by Zanthe
at Zana Naturopathy
When we think about gut health, we often focus on food; what we’re eating, what to cut out, or what supplements to take. But, what if digestion was about more than just what’s on your plate? What if your thoughts, your emotions, your nervous system state were all part of the equation?
The connection between the gut and the brain is far more intimate than many of us realise. These two systems are in constant dialogue, shaping how we digest food, how we respond to stress, and how we experience life. This connection isn’t just philosophical – it’s biological, and it’s mediated by one of the most powerful yet overlooked structures in the body: the vagus nerve.
So, how exactly do your gut and brain “talk” to each other? And how can you support this inner communication channel to feel better, both physically and emotionally?
Let’s dive into the science, the nerve behind the magic, and what you can do every day to support this silent conversation.
The Gut–Brain Axis: A Two-Way Conversation
Your gut-brain axis is a bidirectional communication network between the gastrointestinal system and the brain. It links your digestive health with your emotions, cognition, immune function, and even behaviour.
At the heart of this axis is your enteric nervous system, often called the “second brain,” which lives in the walls of your digestive tract. It’s made up of more than 100 million nerve cells and can operate independently of the brain, though the two are in constant contact.
Your gut produces over 90% of the body’s serotonin, as well as other neurotransmitters like dopamine and GABA, which play critical roles in mood regulation, motivation, and mental clarity. The microbiome (your internal ecosystem of bacteria) also contributes to this conversation by influencing the production of these chemicals and interacting with the nervous system.
When the gut-brain axis is functioning well, you feel more emotionally stable, digestion runs smoothly, and inflammation is kept in check. But when this communication becomes disrupted, whether due to stress, dysbiosis, trauma, or chronic inflammation, we may experience bloating, fatigue, low mood, anxiety, or brain fog.
This is where the vagus nerve comes in: the master connector between the two.
The Vagus Nerve: Your Body’s Internal Messaging System
The vagus nerve is the main driver of the parasympathetic nervous system; your body’s rest, digest, and repair mode. Its name comes from the Latin word vagus, meaning “wandering,” because this long nerve travels from the brainstem through the neck and thorax, connecting to the heart, lungs, liver, pancreas, and nearly the entire digestive tract.
So, what is its job? To keep essential functions like heart rate, digestion, and immune response running smoothly, especially when you’re at rest. It’s also involved in swallowing, speaking, and vocal tone, which is why practices like humming, singing, and deep breathing can support its function (more on this below).
But perhaps the most fascinating thing about the vagus nerve is that 80% of its signals travel from the body to the brain and not the other way around. Your gut is constantly informing your brain of what’s going on inside: how safe or unsafe the environment feels, what you’ve eaten, and even how stressed or inflamed the system is.
Only 20% of the vagus nerve’s signals go from brain to body, which helps regulate digestion, heart rate, and stress responses.
So when we talk about “trusting your gut,” it turns out there’s real science behind that. Your gut is one of the body’s most powerful sources of internal intelligence, and it has a direct line to your brain.
Why This Connection Matters
When the vagus nerve is well-regulated and functioning optimally; communication between your gut and brain is strong, and the two can work in harmony. This supports emotional regulation, healthy digestion, nutrient absorption, and immune balance.
But when the vagus nerve is underactive or dysregulated, the communication line breaks down. This can disrupt digestion, mood, and overall health – even if your diet is “perfect.”
For example, the gut microbiome relies on the vagus nerve to transmit its influence to the brain. Without healthy vagal tone, these signals are weakened or blocked altogether. So while taking care of your gut flora is vital, it’s only effective if the body’s communication systems are also supported.
Conversely, your mental and emotional state can directly impact your gut through the same pathway. Chronic stress, anxiety, or unresolved trauma can reduce vagal activity, leading to:
- Low stomach acid and impaired enzyme production
- Leaky gut and intestinal inflammation
- Slowed motility (which can contribute to SIBO)
- Dysbiosis and poor nutrient absorption
In short: your nervous system and your digestive system are inseparable. They’re always in conversation. And when one is out of sync, the other feels it.
The good news? You can strengthen your vagus nerve and support this vital conversation between gut and brain without any fancy tools or expensive supplements.
Here are some simple, evidence-informed practices you can begin incorporating into your day-to-day life and yes, they can fit into a real, busy schedule.
1. Deep, Diaphragmatic Breathing
Slow, deep belly breathing (especially with a longer exhale) helps activate the parasympathetic nervous system and tones the vagus nerve. Try inhaling for 4 counts, holding for 5, and exhaling for 6 to 8. Repeat for 5–10 rounds, or as many as feel good.
Try this daily for 1-2 weeks and reflect on your results after this time. I recommend upon waking or before sleep (or both if you have the time).
If it feels hard to fit into your routine, try doing it while watching TV at night, lying in bed, or even during a moment of stillness at your desk. Just three rounds is a great start.
Bonus points if you close your eyes and add some visualisation to the practice.
Yellow/golden is a great colour to associate with digestion as it is the colour associated with the Solar Plexus chakra – located in the upper abdomen around the stomach.
2. Cold Exposure
Cold exposure (like splashing cold water on your face or ending your shower with 30 seconds of cold) activates the “dive reflex,” which slows the heart rate and signals the nervous system to shift into calm.
You don’t need to jump into an ice bath to do this. Simply alternate hot and cold water in your shower, or finish with a cool rinse for 30 seconds. You’ll be surprised how refreshed you feel afterwards. It took me by surprise, as somebody who hates the cold.
3. Humming, Chanting, or Singing
Because the vagus nerve connects to your vocal cords, using your voice, especially through humming or chanting, stimulates and strengthens vagal tone.
The best part? No one needs hear you. Sing in the car like no one’s watching, hum to yourself on a walk, or try following a chanting track on YouTube. It’s grounding, calming, and instantly shifts your state. If you are bloated, this practice can really help to reduce the bloat and discomfort.
4. Mindful Movement
Gentle movement like yoga, tai chi, or even a slow walk can help regulate the nervous system and stimulate digestion. Stretching increases circulation, eases tension, and helps the body shift into a more parasympathetic state.
Some of my favourite poses? Legs up the wall or reclined butterfly, both bring circulation to the pelvic and abdominal area while encouraging the body to slow down.
They’re my go-tos at the end of the day and if you must, you can read a book or tend to
life admin whilst doing them.
5. Laughter & Social Connection
Laughter really is medicine, and it’s vagus-nerve-approved. Positive connection and full-belly laughs help release feel-good neurotransmitters, regulate nervous system function, and even support digestion.
So yes – watch that funny movie, call the friend who makes you laugh so hard you cry, or seek out those everyday giggles. The sillier, the better.
6. Mindful Eating
When we eat on the go, distracted, or stressed, our digestive system doesn’t get the signal to properly switch on, which can lead to bloating, discomfort, and poor absorption.
So here’s a little ritual: before eating, take three deep breaths. If the sun’s out, take your meal outside. Leave your phone behind and spend just 10–15 minutes only eating – no multitasking. Think of it as a mini reset for your gut and your mind. Y
Final Thoughts
Your body is wise, constantly speaking to you through symptoms, signals, and sensations. The connection between your gut and brain is one of the most powerful relationships happening beneath the surface, shaping your energy, mood, immunity, and digestion every single day.
By supporting the vagus nerve and cultivating a healthy gut-brain connection, you’re not just improving digestion, but you’re strengthening your emotional resilience, mental clarity, and capacity to feel safe and well in your body.
Start small. Breathe deeply. Slow down. And begin to listen. Your gut might have something important to say.