How to Tone Your Vagus Nerve & Lower Stress with Sadie Nardini

If you’ve been feeling stressed, overwhelmed, or constantly fatigued, I want to introduce you to a part of your body you may not be familiar with, but that can make a huge difference in how you feel. 

The Vagus Nerve is the longest cranial nerve in your body. It plays a crucial role in regulating your stress response, digestion, and even thyroid function. The good news? You can tone your vagus nerve naturally to help lower stress, balance cortisol, and restore energy.

In episode 80 of The Thyroid-Healthy Bites Podcast, I sat down with Sadie Nardini, anatomy expert and founder of Face HIIT, to explore how toning the vagus nerve can be a powerful cortisol-managing tool and even enhance your natural beauty!

Key takeaways from our conversation:

• What the vagus nerve is and why it matters
• The connection between stress, cortisol, and thyroid health
• How to naturally tone your vagus nerve
• How Sadie’s Face HIIT method naturally supports nervous system balance

During the episode, Sadie also guides us through an impromptu vagal toning session that will leave you feeling amazing! This was such a fun and enlightening conversation, and if you've ever wanted to learn quick, effective ways to dial down stress, you won’t want to miss this episode.

Scroll down to watch our interview on YouTube, listen to the audio podcast, explore the show notes, and discover more about Sadie Nardini and the stress-relieving, cortisol-balancing power of the vagus nerve!

_{^{Full disclosure: Some of the links in this post may be affiliate links. As an Amazon Associate, I earn from qualifying purchases. Purchasing a product using one of these links will support my work at no additional cost to you. Thank you for your support!}} 

Watch The Interview on YouTube

_{^{Disclaimer: This information is for educational and inspirational purposes only. Always consult with your doctor or other qualified healthcare providers before making changes to your diet, health care, or exercise regimen.}}

Podcast Links:

• Listen on the podcast page
• Listen / Subscribe on iTunes
• Listen / Follow on Spotify
• Watch and Subscribe on YouTube

Links & Resources Mentioned on the Show: 

• Download my FREE Thyroid-Friendly Grocery Guide
• Explore Thrivers Club Membership
• Sadie’s 21-Day Face HIIT Miracle  
• Follow Sadie on Instagram
• Visit Sadie’s Website

What Is the Vagus Nerve and Why Is It So Important?

The vagus nerve is the longest cranial nerve in the body and plays a crucial role in regulating stress, digestion, inflammation, and energy levels. It’s part of the parasympathetic nervous system, also known as the "rest and digest" system, and helps the body return to a state of calm after experiencing stress.

When vagal tone is strong, you are more likely to feel calm, energized, and resilient. When it is weak, you may struggle with fatigue, brain fog, anxiety, and poor digestion—all common challenges for those of us with thyroid issues!

The Vagus Nerve and Cortisol Connection

Chronic stress and high cortisol levels can weaken vagal tone, making it harder for the body to regulate itself. For those managing thyroid imbalances, adrenal fatigue, or autoimmune conditions, this can create a cycle of burnout, inflammation, and hormonal disruption.

By strengthening vagal tone, you can help your nervous system shift out of a chronic stress response, leading to better energy, digestion, mood, and overall well-being.

I was introduced to vagal toning through one of Sadie's courses and was amazed at how much better I felt after just a few minutes of these simple exercises. Throughout the lessons, I experienced a burst of creative energy, mental clarity, and a boosted mood, and I felt like my Qi, in general, was through the roof! I didn't know much about the vagus nerve before, but it's definitely on my radar now as a wonderful stress, brain fog, and bloat-busting tool in my "Thrivers' Toolkit." 

You'll learn several vagal toning exercise and stretches directly from Sadie as she guides us through a an impromptu lesson in this podcast episode! 

How to Tone Your Vagus Nerve Naturally

During my conversation with Sadie, we discussed simple, science-backed ways to support vagus nerve function, including:

• Breathwork: Deep belly breathing and audible sighing activates the vagus nerve and promotes relaxation.
• Lymphatic drainage and face massage: These techniques can help reduce tension, inflammation, and stress.
• Humming and chanting: These create vibrations that activate the vagus nerve.
• Gentle neck stretches: Certain movements can relieve tension and improve vagal tone.

There are many more surprisingly simple ways to improve your vagal tone that you'll learn about in the full episode!

What Is Face HIIT and How Can It Help?

Sadie’s Face HIIT method combines facial toning exercises with breathwork and gentle myofascial release to support both facial rejuvenation and nervous system balance.

Her method includes:

• Facial exercises that lift and sculpt naturally
• Neck stretches and myofascial release to relieve tension and improve vagal tone
• Breathwork techniques to lower cortisol and promote relaxation

For Thyroid Thrivers looking for a way to lift, firm, and refresh their face naturally—without injections or invasive treatments—Face HIIT is a fantastic, effective, and low-risk alternative.

As someone who loves multitasking my wellness routine, I appreciate that Face HIIT not only supports natural beauty but also lowers stress and improves vagal tone. If you’re looking for an effective, low-risk way to feel and look your best, this could be the perfect addition to your self-care toolkit. Plus, the before-and-after photos will blow your mind!

See for yourself! Learn More About Sadie’s 21-Day Face HIIT Miracle  

About Sadie Nardini

Sadie Nardini is the powerhouse founder of the revolutionary Face HIIT Facelift Method, which is successfully lifting, sculpting, and toning the faces and necks of thousands of women around the globe. 

As a veteran wellness and anatomy expert, Sadie has been trailblazing in the wellness space for over three decades on a mission to empower women mentally, physically, and emotionally. She’s developed 3 globally recognized healing modalities, including Core Strength Vinyasa Yoga, Yoga HIIT, and the Somatic Flexibility technique - all of which feature her signature blend of science & holistic health yoga, strength training, and self-confidence building.

She’s reached millions by leading health and wellness sessions worldwide through one of the world's largest YouTube channels, nearly a million followers on Instagram, multiple books, and the Rock Your Yoga TV Series.  She’s also been published in top media outlets such as The New York Times, Shape Magazine, Cosmopolitan, Yoga Journal, DailyOM, Random House, Women's Fitness, and Z Living TV, as well as her personal online platforms that have a broad reach worldwide.

Ready to Take the Next Step?

If you’re ready to take charge of stress and boost your energy by improving your vagal tone, tune into my full Thyroid-Healthy Bites interview with Sadie, How to Tone Your Vagus Nerve & Lower Stress. 

Looking for everyday support? Join my Thrivers Club Membership, where we apply the principles of thyroid-friendly living through our fun monthly wellness challenges, workshops, cooking classes, and a supportive community. Join us and start building the foundation for vibrant health today! 

Happy listening, and enjoy the episode!