Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

About this video

Huberman explains the vagus nerve, cranial nerve 10, as an extensive brain-body pathway with its own network of connections, involved in mood, alertness, relaxation, and learning. He promises tools to become more alert, calm down quickly on demand, improve mood, and learn better without pharmacology or devices. Huberman describes a vagal pathway from the dorsolateral prefrontal cortex that slows heart rate through the sinoatrial node, and says deliberately engaging long exhales strengthens that pathway through neuroplasticity, while missing a day will not cause it to atrophy. He links declining heart rate variability with aging and prefrontal atrophy, and argues keeping the pathway engaged behaviorally can help maintain heart rate variability. Huberman also challenges the simple rest-and-digest label, explaining the vagus can be alerting and can increase sympathetic activity in some contexts.

Key takeaways

• Huberman describes the vagus nerve as an extensive brain-body pathway affecting mood, alertness, and learning.
• Huberman says deliberate long exhales strengthen vagal control over heart rate.
• Huberman links higher heart rate variability with better health outcomes and aging.
• Huberman says repeatedly engaging the long-exhale pathway can help maintain heart rate variability with age.
• Huberman argues vagus activity is not only calming and can also be alerting.

Episode details: published June 23, 2025 · 722K views · 1:51:15 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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