Periods of intense emotion can leave the nervous system in a constant state of alert. Even when life appears calm on the surface, the body may continue to respond as though it’s under threat. This can show up as exhaustion, anxiety, low motivation, or a sense of heaviness that feels difficult to shake.
Over the past few years, many people have experienced heightened levels of fear, uncertainty, and emotional strain. While our individual circumstances may differ, the nervous system often responds in similar ways. Slowing down externally does not always mean the body knows how to slow down internally.
Learning how to recognize and work with these responses is an essential part of healing.
A Brief Personal Note
I have a history of adrenal fatigue and long-term exhaustion, which has made me deeply aware of how stress affects the body. Because of this, I’ve learned to pay close attention to early signals rather than ignoring them. That awareness has shaped how I approach nervous system support, not as something abstract, but as something lived and felt.
The Nervous System at a Glance
The autonomic nervous system has two primary branches that work together to help us adapt to life’s demands.
The sympathetic nervous system (SNS) is responsible for mobilization. It supports fight, flight, or freeze responses and plays an essential role in keeping us safe.
The parasympathetic nervous system (PNS) supports rest, digestion, and recovery. It allows the body to restore itself once a perceived threat has passed.
When stress becomes chronic, many people remain stuck in a prolonged state of activation. For some, this looks like anxiety or hypervigilance. For others, it shows up as shutdown, fatigue, or a sense of emotional numbness. This ongoing strain is often described as allostatic load, the cumulative wear and tear on the body when stress responses remain engaged for too long.
Over time, it becomes harder for the nervous system to move fluidly between activation and rest.
Where the Vagus Nerve Fits In
An important part of this conversation is the vagus nerve, the tenth cranial nerve and one of the primary communication pathways between the brain and the body.
The vagus nerve extends from the brainstem down through the neck and chest, influencing the heart, lungs, digestive system, and several abdominal organs. Because of its reach, it plays a key role in how the body regulates stress, mood, digestion, and inflammation.
When the vagus nerve is functioning well, communication between the brain and body is clear and responsive. When that signaling is disrupted, the system can feel disorganized or “stuck,” much like a radio signal that fades in and out.
Supporting vagal tone is not about forcing calm. It’s about helping the nervous system regain flexibility.
Why Vagal Tone Matters
Vagal tone refers to the extent to which the vagus nerve helps regulate the balance between the sympathetic and parasympathetic systems. Research suggests that higher vagal tone is associated with greater emotional regulation, resilience, and adaptability.
When vagal tone is low, the body may have difficulty shifting out of stress responses. This can contribute to symptoms such as anxiety, low mood, digestive discomfort, and ongoing fatigue.
Strengthening vagal tone is increasingly being explored as a supportive approach in stress-related conditions. Preliminary research has suggested that vagus nerve stimulation may be a promising adjunct in addressing conditions such as depression, post-traumatic stress, and inflammatory disorders.
Simple Ways to Support the Vagus Nerve
There are many ways to stimulate the vagus nerve gently, and not all of them are complex or time-consuming. One accessible approach involves slow, diaphragmatic breathing paired with gentle sound.
When stress is high, breathing often becomes shallow, and the body tends to collapse inward. This posture reinforces sympathetic activation.
Slow breathing encourages parasympathetic engagement. Adding a soft hum, chant, or sustained exhale creates vibration in the throat and pharynx, an area where the vagus nerve passes. This combination provides both mechanical and sensory input to support nervous system regulation.
A simple place to start:
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Aim for slower breathing, gradually reducing the number of breaths per minute
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Breathe deeply into the diaphragm
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Add a gentle hum on the exhale
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Notice the vibration in the throat, face, and chest
This practice is not about achieving a perfect state. It’s about offering the nervous system consistent signals of safety.
From Understanding to Integration
Understanding the nervous system is only one part of the process. Lasting change often requires practices that help the body feel safe enough to shift patterns over time.
This integration of nervous system awareness, emotional processing, and inner dialogue forms the foundation of my work. These concepts and practices are explored more deeply in From Healing to Thriving, where regulation, mindset, and self-trust are addressed together in a structured way.
Healing is not about bypassing difficult emotions. It’s about learning how to move through them without staying stuck.