Stress is a natural part of our lives. Whether it’s an intense work call, a heated family argument, dealing with a complex health issue, or simply running late for an important meeting, we all are familiar with how our body experiences emotional distress.
Stress can result from distressful thoughts and uncomfortable feelings which creates harsh bodily sensations like a pounding heart, shallow breathing, or intense migraines. These physical sensations can be both overwhelming and frightening. But what if your body held a secret reset button for those moments?
Our body does have a way of resetting or calming our physical and mental response to stress: this is the vagus nerve. The vagus nerve can be seen as the lifeline to calm and mental clarity, as it steers our nervous system toward balance. What is the vagus nerve and how can we tap into this calming mechanism?
In this article, we answer these questions and share ways to regulate our nervous system. Ready to find out how to support your mental well-being by stimulating your vagus nerve? Keep on reading to learn more.
What Is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body, acting as a direct communication highway, stretching from your brainstem to your abdomen. It passes through your neck, heart, lungs, and gut.
Why is it so important?
The vagus nerve plays a crucial role in healthy functioning by:
- resetting after a stress response
- restoring emotional balance,
- regulating heart rate,
- decreasing body pains,
- supporting healthy digestion and sleep
- lowering blood pressure,
- reducing inflammation.
It’s a key player in the parasympathetic nervous system as it helps us shift from the “fight or flight” state into a “rest and digest” mode:
- When your vagus nerve is functioning well, you’re better equipped to handle stress and recover from emotional challenges.
- But when it’s underactive, you may struggle with chronic stress, mood swings, or difficulty recovering from emotional setbacks.
This is where autoregulation comes in. Research shows that a healthy vagus nerve is associated with reduced symptoms of anxiety and depression as well as increased emotional resilience.
By learning to activate your vagus nerve, you can take control of your emotional health and support your overall well-being.
Polyvagal Theory and Emotional Regulation
The Polyvagal Theory, developed by Dr. Stephen Porges, explains how the vagus nerve shapes our experience of safety, connection, and resilience.
According to this theory, our nervous system has three states:
| Safe & Social | Fight or Flight | Freeze |
| A pleasant feeling of calmness, connectedness, and ability to engage with others. | Responding to perceived threats by preparing to either confront or escape danger. | Situations where our system shuts down, leading to feelings of numbness or dissociation. |
Deb Dana, a clinician, and expert on Polyvagal Theory, emphasizes the importance of stimulating your vagus nerve as it helps us spend more time in the present moment, resting in the “safe & social” state, rather than being stuck in the vicious cycle of ruminating on your past or getting sucked into the spiral of worst-case scenarios and worrying about the future.
How to Activate Your Vagus Nerve
Think about how animals in the jungle behave. After being chased by a lion, a gazelle will often shake vigorously; this is a natural response to discharge the built-up adrenaline and stress from having escaped from the jaws of the lion into safety. This physical shaking helps reset the gazelle’s nervous system, allowing it to return to a state of calm and safety.
What about humans? Unfortunately, we often tend to deprive ourselves of the opportunity to replenish our finite resources, and instead we power through our stressful days, and move on to the next thing.
The good news? Signaling the body to return to safety safety doesn’t have to be complicated or time-consuming! Check out these three simple ways to stimulate your vagus nerve and return to the “safe and social” state:
1. Deep Breathing
Breathing exercises are one of the simplest ways to stimulate your vagus nerve. Deep, slow breathing signals to your body that it’s safe to relax. Try this technique:
- Inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 6.
- Repeat for 5-10 cycles.
- Rest in that space for a while, noticing the shift in how your body and mind feel.
2. Noticing “Glimmers”
Glimmers are the opposite of triggers. Rather than activating our threat response, glimmers help us feel safe, present, and connected.
These micro-moments of regulation can be as simple as a kind word, a soothing melody, or the feeling of sunlight on your skin.
By noticing and savoring them, you can train your nervous system to stay in the “safe and social” state more often.
| Sounds interesting? Read more here. |
3. Cold Exposure
Next time you’re struggling with a wave of anxiety or emotional overwhelm, try:
- splashing your face with cold water
- holding a cold compress to your forehead.
- ending your shower with 30 seconds of cold water.
This simple practice can help reset your nervous system, reduce stress, trigger a calming reflex, and boost resilience over time.
At Harbor Psychiatry, we’re committed to helping our clients build emotional resilience and achieve lasting well-being. Whether you’re dealing with anxiety, depression, or the everyday stresses of life, learning to work with your vagus nerve can be a powerful tool.
If you’re ready to take the next step in your mental health journey, we’re here to help. Contact us today to learn more about our services and how we can support you in achieving emotional balance.
