Raising Resilience: How to Build High Vagal Tone from Conception to Adulthood
Why Some People Handle Stress Better Than Others
If you’ve ever wondered why some people seem naturally calmer, less reactive, and more emotionally grounded, the answer may not be psychological—it may be neurophysiological. The key lies in the vagus nerve, the body’s main conduit for rest, recovery, and regulation.
A well-functioning vagus nerve (high vagal tone) isn’t just a marker of health; it’s a biological foundation for stress resilience. And contrary to popular belief, it doesn’t begin with adult meditation or therapy—it begins before birth.
In this guide, we break down exactly how parents can foster high vagal tone in their children—from conception through adolescence—so they grow into adults who are biologically equipped to regulate emotion, adapt to challenges, and recover from stress.
What Is the Vagus Nerve?
The vagus nerve (cranial nerve X) is the longest and most influential parasympathetic nerve in the body. It regulates digestion, immune function, heart rate, respiration, and emotional reactivity. High vagal tone means the nerve is responsive and flexible—it allows the body to transition fluidly between stress and calm.
High vagal tone is linked to:
Greater emotional stability
Lower inflammation
Stronger gut-brain communication
Faster heart rate recovery after stress
Better sleep and digestion
Low vagal tone has been associated with increased risk of anxiety, depression, poor immune regulation, gastrointestinal dysfunction, and chronic inflammation. Supporting vagus nerve development early in life may reduce the likelihood of these problems later on.
According to polyvagal theory, developed by neuroscientist Dr. Stephen Porges, the vagus nerve helps determine whether we feel safe and connected or threatened and defensive. When well-developed, the ventral branch of the vagus allows for calm social engagement, emotional regulation, and physiological flexibility. When underdeveloped, the body more easily shifts into survival modes—fight, flight, or shutdown.
The Developmental Blueprint: Building Vagal Tone Through the Lifespan
Stage 1: In Utero
What influences fetal vagal tone?
Maternal stress: The fetal nervous system mirrors the autonomic patterns of the mother. Chronic maternal anxiety or unregulated stress impairs fetal vagus nerve development.
Maternal HRV and breathing patterns: Slow breathing and regulated heart rhythms in the mother entrain the fetus toward a calmer baseline.
Nutrition: Omega-3 fatty acids, choline, magnesium, and B-vitamins support fetal neural development and vagal nucleus maturation.
Movement: Maternal exercise improves fetal heart rate variability—a direct marker of vagal tone.
Best practices during pregnancy:
Avoid chronic sympathetic activation (fight-or-flight)
Practice deep diaphragmatic breathing
Prioritize connection, emotional support, and sleep
Engage in moderate exercise (walking, swimming, prenatal yoga)
Eat a nutrient-dense diet with omega-3s and choline-rich foods
Stage 2: Infancy (0–2 years)
This is the most sensitive period for autonomic wiring.
Key influences on vagal tone:
Skin-to-skin contact: Stimulates parasympathetic pathways and promotes autonomic regulation
Breastfeeding: The suck-swallow-breathe rhythm enhances vagal activity and fosters co-regulation
Responsive caregiving: When distress is met with calm, consistent soothing, the infant learns safety
Cooing, facial interaction, eye contact: Activates the social engagement system via the myelinated vagus
Rhythmic movement: Rocking, bouncing, babywearing—all stimulate the vestibular and vagal systems
Sensory environment: Calm lighting, soothing sounds, and quiet time support parasympathetic activation, while chaotic or overstimulating environments may create a state of chronic stress
What to do:
Prioritize close physical contact
Respond to cries with calm presence
Sing, speak rhythmically, and engage with facial expression
Create calm, rhythmic spaces with soft light and reduced noise
Avoid excessive overstimulation or distress without soothing
Stage 3: Early Childhood (2–7 years)
At this stage, children begin to internalize self-regulation.
Supportive factors:
Safe attachment and emotional coaching: Teaching children to name emotions and express needs safely builds frontal-vagal integration
Physical play: Jumping, spinning, and crawling continue to stimulate vagal tone and rhythm regulation
Nutrition and gut health: A diverse microbiome supports vagal signaling from the gut to the brain
Breath games and laughter: Blow bubbles, hum, sing, and belly laugh
Stable routines: Predictability creates safety and lowers the background noise of stress
What to do:
Model calm in the face of their distress
Avoid punitive discipline; instead, help co-regulate and narrate emotions
Establish consistent routines and sleep patterns
Incorporate play that involves rhythm, breath, and joy
Stage 4: Middle Childhood (7–12 years)
This is the integration phase—learning to toggle between sympathetic activation and vagal recovery.
What shapes vagal tone now:
Structured autonomy: Give children increasing independence within a safe container
Regular movement: Organized sports, martial arts, swimming, or dancing provide rhythmic vagal stimulation
Mind-body practices: Children can begin simple breathwork, mindfulness, and progressive relaxation
Social connection: Friendships and belonging reinforce ventral vagal states of safety and co-regulation
What to do:
Encourage deep breathing before tests, during upsets, and at bedtime
Let children face small challenges with your support (stress inoculation)
Prioritize family meals, sleep routines, and physical activity
Introduce child-friendly breathing techniques and emotion regulation games
Stage 5: Adolescence (13–18 years)
The nervous system remodels here. Habits matter more than ever.
How to maintain or restore vagal tone in teens:
Physical exercise: Aerobic training, strength training, or sports
Restorative practices: Meditation, yoga, or biofeedback
Community and connection: Teens with safe adults and peer belonging have higher vagal flexibility
Healthy circadian rhythm: Poor sleep and chronic overdrive suppress vagal tone
Limit nicotine, excess caffeine, or screen overstimulation: These raise sympathetic load and interfere with recovery
What to do:
Talk about stress physiology—teach them what calm feels like
Help them develop their own toolkit for regulation
Support identity formation and confidence through encouragement, not pressure
Introduce HRV tracking tools or biofeedback apps for teens who are interested
Stage 6: Adulthood
By now, the foundation is set—but it’s never too late to improve tone.
Maintain high vagal tone with:
Consistent aerobic movement
Breathwork or vagus-specific meditation
Cold exposure, chanting, singing
Social connection and laughter
Nutrient-rich diet, especially omega-3s
Quality sleep and rest periods
Even if vagal tone was not well-supported earlier in life, research shows that interventions like HRV biofeedback, somatic therapy, craniosacral work, breath retraining, and dietary changes can still significantly improve HRV and autonomic balance.
How Do You Know If Vagal Tone Is Healthy?
Signs of high vagal tone include:
Calm recovery after upsets or exertion
Regular digestion and elimination
Good sleep quality and resilience to change
Strong ability to focus and self-soothe
Positive social connection and emotional presence
Signs of low vagal tone may include:
Chronic constipation, bloating, or indigestion
Poor sleep or fatigue
High stress sensitivity or emotional reactivity
Shallow breathing or irregular heart rate
Overwhelm in social or sensory environments
Tools like the Oura Ring, WHOOP strap, and Elite HRV app offer access to HRV metrics that can provide insight into vagal activity. For a clinical evaluation, seek out practitioners trained in autonomic assessment and neuromuscular testing.
What If You Didn’t Get This as a Child?
If you didn’t grow up with these supportive practices, it’s not too late. The nervous system remains plastic well into adulthood. In fact, adults who intentionally retrain their vagus nerve through breathwork, therapeutic bodywork, community, and structured rest often experience transformative changes in their mental and physical health. And when parents do this work, their children benefit too.
Resilience is relational—and healing can move both forward and backward in a family line.
Why This Matters More Than Ever
Our current cultural pace often pulls children and parents away from the rhythms that vagal development depends on—slow meals, shared laughter, outdoor play, and secure touch. Chronic overstimulation from screens, noise, and fragmented routines pushes the nervous system into overdrive. Restoring these rituals is less about parenting perfectly and more about protecting the biology of safety and regulation.
Helping children develop high vagal tone is one of the most impactful long-term investments a parent can make.
At Movability, We Understand the Vagus Nerve Deeply
Dr. Sina and the team at Movability have spent years decoding the patterns behind complex, unresolved symptoms. We don’t just treat muscle tension or fatigue—we assess vagal tone, autonomic balance, and the root causes that shape lifelong health.
Our integrative care model brings together chiropractic, physiotherapy, naturopathy, manual therapy, and functional movement to support nervous system health from the ground up.
Contact Movability today to book a comprehensive assessment and experience our results-driven approach.
