The Vagus Nerve, Anxiety, and Gut Health in Children and Teens
- Brainz Magazine
- Aug 4
- 3 min read
Sarah Fernandez, a distinguished Psychologist and Certified Youth Mental Health Specialist, is known for her work in empowering young minds. She is the founder of S. Fernandez Center for Wellness and the author of the journal books, Mindful Moments (2023) for children and Understanding Me (2025) for adolescents.
Many parents and educators are starting to recognize the profound connection between emotional health and physical wellness, particularly in children and teenagers. One important link in this relationship is the vagus nerve, a key part of the body’s nervous system that plays a major role in both stress and digestion. Understanding how this nerve works can help us better support children who experience anxiety, digestive discomfort, or challenges with emotional regulation.
What is the vagus nerve?
The vagus nerve is the longest cranial nerve in the body. It begins in the brainstem and travels down through the neck into the chest and abdomen, connecting to several essential organs, including the heart, lungs, and digestive tract. It helps control many automatic body functions, such as heart rate, breathing, and digestion.
Importantly, the vagus nerve is a crucial component of the parasympathetic nervous system, which helps the body relax and recover after experiencing stress. It also plays a major role in the gut-brain connection, sending messages back and forth between the brain and the digestive system.
How the vagus nerve affects anxiety
When children are stressed or anxious, the body's "fight or flight" response often becomes overactive. This can reduce the calming effects of the vagus nerve, making it more difficult for the child to relax or feel secure.
Low activity in the vagus nerve, called low vagal tone, has been linked to:
Heightened anxiety
Faster heart rate
Trouble calming down after stress
Difficulty sleeping
Increased digestive problems
In children and teens, this often shows up as restlessness, frequent stomachaches, or emotional outbursts.
The role of the gut
The gut isn’t just for digesting food; it plays a major role in mental health. The digestive system contains millions of neurons and is often referred to as the body’s “second brain.” It produces a large amount of serotonin (a chemical that helps regulate mood) and communicates constantly with the brain through the vagus nerve.
When the balance of bacteria in the gut (called the microbiome) is off, it can affect how a child feels both physically and emotionally. Some common signs of gut imbalance in children and teens include:
Constipation or diarrhea
Bloating or stomach pain
Changes in appetite
Worsening of mood or anxiety
Ways to support the vagus nerve in kids and teens
Here are some practical, safe strategies that may help strengthen the vagus nerve and improve both emotional and gut health:
1. Deep breathing
Slow, deep breathing can help activate the vagus nerve and reduce anxiety. Try this simple technique:
Inhale for 4 seconds
Hold for 4 seconds
Exhale slowly for 6–8 seconds
2. Movement
Physical activity, like yoga, swimming, or stretching, can improve vagal tone and reduce stress.
3. Healthy eating for gut support
Encourage a balanced diet with:
High-fiber foods (fruits, vegetables, oats)
Fermented foods (like yogurt or kefir, if tolerated)
Omega-3 fats (found in fish, flaxseeds, and walnuts)
These help nourish good gut bacteria, which, in turn, support emotional health.
4. Singing, humming, or chanting
These activities gently stimulate the vagus nerve through vibration and help with self-soothing.
5. Social bonding and play
Positive relationships and shared laughter naturally support nervous system health and emotional resilience.
When to get professional support
If a child or teen is regularly experiencing stomach pain, emotional outbursts, sleep problems, or signs of high anxiety, it's important to seek help. A team approach involving a pediatrician, psychologist, and nutritionist can help create a well-rounded plan that supports both physical and emotional well-being.
In summary
The vagus nerve acts as a bridge between the mind and body. It helps regulate stress, mood, and digestion, all areas that can become unbalanced in children and teens dealing with anxiety or developmental differences. By nurturing vagus nerve health and supporting the gut, we can take meaningful steps toward helping young people feel safer, calmer, and more in control of their bodies and minds.
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Read more from Sarah Fernandez
Sarah Fernandez, Psychologist & Youth Mental Health Specialist
Sarah Fernandez, a Psychologist, discovered her passion for youth mental health after witnessing her younger sister struggle with anxiety and panic attacks. Seeing her sister suffer in silence ignited Sarah’s desire to understand what was happening beneath the surface. She dedicated her studies to exploring mental health and brain development in children and adolescents. Today, she is committed to giving a voice to young people like her sister, ensuring they are seen, heard, and supported.
