Book Now!If you’re navigating the modern working world, chances are you’ve felt the weight of stress, the overwhelm of endless to-dos, and the struggle to stay resilient in the face of daily demands. The good news? Managing stress might be simpler—and closer—than you think. Enter the vagus nerve. As the longest nerve in your body, it runs from your brainstem all the way to your abdomen, quietly orchestrating your body’s stress response. Think of it as a built-in reset button, ready to guide you back to calm when life feels chaotic.
This "reset button" is so impactful that it controls about 75% of the parasympathetic nervous system—the part of your body responsible for "rest, digest, and repair." Those moments of serenity, where you feel grounded and truly at ease? That’s the magic of your parasympathetic system at work, with the vagus nerve leading the charge.
So dear Reader, read on to discover how activating your vagus nerve can boost resilience, reduce stress, and help you thrive in both work and life. Honestly, Who wouldn’t want that?
The vagus nerve, aptly nicknamed the "wandering nerve" for being the longest in the body, stretches from the brainstem all the way down to the abdomen. Along the way, it plays a crucial role in some pretty important functions, like regulating your heart, digestion, and breathing. It also helps with pain modulation and vocal control—told you, it's pretty amazing! And when activated, the vagus nerve triggers a powerful relaxation response, slowing your heart rate and lowering blood pressure, enabling your body to bounce back from stressful events more quickly and build deeper resilience. Yes please!
What are some tangible implications of creating a healthy vagal flow?
This mind-body connection makes the vagus nerve a key player in stress management, especially for those navigating high-pressure work environments.
For those of us balancing demanding careers with personal lives, the vagus nerve is crucial for stress recovery and emotional regulation. Known as ‘vagal tone,’ its resilience can be strengthened through practices like mindfulness and movement. (More on that later) When strengthened, it helps us approach challenges with more clarity and confidence, reducing burnout and boosting our overall well-being.
What I think is fascinating, is when we have 'low vagal tone,' our nervous system has trouble picking up cues of safety from the people around us. In fact, when we’re stressed, neutral faces can actually feel threatening to the body. Let me repeat that—when we’re stressed, our nervous system perceives neutral faces as a threat.
Why? It’s all because the vagus nerve plays a key role in interpreting social cues and regulating our stress response. When our vagus nerve isn’t functioning optimally, we misread neutral expressions as signs of danger. Now imagine you’re already stressed, and someone asks for ‘five minutes of your time’ or says, ‘come into my office.’ Instead of feeling calm or neutral, your body is on high alert, ready to fight or flee, and may result in a snappy retort, or a misinterpretation of intent. Without a regulated vagus nerve, our ability to interpret those interactions calmly is compromised. But when we strengthen the vagus nerve? We bring a little balance—and a whole lot less reactivity—into the mix.
In the workplace, the ability to recover from stress and regulate emotions effectively directly influences productivity, collaboration, and leadership. By understanding and leveraging the power of the vagus nerve, employees can harness their inner ‘sherpa,’ guiding them toward mental clarity, improved focus, and emotional stamina—crucial for avoiding burnout and maintaining composure in today’s fast-paced environments.
What is resilience? Well, simply, it’s the ability to bounce back from stress. How quickly we bounce back, and how fully, can largely be supported by… you guessed it, your vagus nerve. It’s one of your body’s key tools for developing this essential trait. Even if you did nothing else, other than stimulate the vagus nerve, you could help shift your nervous system from a fight-or-flight state (sympathetic nervous system) to a rest-and-digest state (parasympathetic nervous system), and create a space where stress management and emotional regulation go from being a distant memory to a daily possibility.
When the vagus nerve is stimulated, it triggers a series of physiological responses that calm your body. This includes lowering heart rate, reducing inflammation, and promoting deeper breathing. Over time, regular vagus nerve stimulation can improve your emotional resilience, making it easier to handle life's challenges without feeling completely drained.
Activating the vagus nerve doesn’t require complicated procedures—it can be done through simple practices that most of us can incorporate into our daily routines. Below are some simple and accessible ways mindfulness and movement help stimulate the vagus nerve, ultimately reducing stress and improving resilience.
Mindfulness techniques like diaphragmatic breathing and box breathing often have an immediate and powerful impact on the vagus nerve, triggering that parasympathetic nervous system to reduce your stress levels.
Movement doesn’t just benefit the body; it also has a direct impact on your nervous system, especially when combined with mindfulness. Practices like yoga and stretching enhance vagal tone over time, making it easier for your body to recover from stress.
You might be surprised to learn some, fun, simple and unexpected tricks can also activate the vagus nerve. These activities may be just what you need to quickly shift your nervous system from fight-or-flight to calm and composed.
A quick splash of cold water to your face or a brief cold shower can trigger the vagus nerve and shift your body into a parasympathetic state—helping you recover from stress more quickly. Cold exposure activates the body’s natural relaxation response, improving mood and lowering stress hormones.
Sounds simple, but gargling actually stimulates the muscles in the back of your throat, activating the vagus nerve and enhancing vagal tone. This trick is so effective that you can use it any time you need to unwind—whether in the middle of a stressful workday or before a meeting.
Humming or belting out your favorite tune does more than just lift your spirits—it also stimulates the vagus nerve! The vibrations from humming or singing activate the vagus nerve, improving its function and giving you a natural mood boost. Try humming a song or singing in the car to get the benefits.
Laughing
One of my personal favorites! Laughing—whether it’s from a funny video or a good conversation—stimulates the vagus nerve and can instantly lower stress levels. It’s not just good for your mood; it’s also a quick way to activate that parasympathetic relaxation response. So go ahead, find something that makes you laugh and let your vagus nerve do its magic! Plus, it’s a great way to bond with another human, which… is good for your vagus nerve too!
By strengthening your vagal tone through practices like mindfulness, movement, and even some of the surprising tricks we've discussed, you can significantly boost your resilience in the face of stress. Whether you're in the office, at home, or navigating life’s everyday challenges, activating the vagus nerve provides momentary practices that help you manage stress more effectively, improve emotional well-being, and enhance overall resilience. It’s also a powerful way to reconnect with the healing potential of your body and learn to listen to all the signals from that magical vessel we call our ‘body.’
If you’re curious about how the vagus nerve and its impact on stress reduction can support your workplace or personal wellness journey, consider booking a session of Wisdom of the Nervous System for your workplace today. Or, let’s embark on a personal wellness journey together!
