Your body already has a built-in reset button. It’s called the vagus nerve.
From Fight-or-Flight to Rest-and-Digest
In our fast-paced world, many of us spend too much time in fight-or-flight mode. This stress response is designed to protect us in emergencies, but when it’s constantly activated, it can leave us feeling anxious, overwhelmed, and depleted.
The counterbalance to this stress response is the rest-and-digest state—where your body can slow down, digest food properly, repair itself, and restore energy.
The vagus nerve plays a central role in helping your body make this shift.
What Is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in the body. It runs from the brain down to the heart, lungs, and gut, acting as a communication superhighway between your brain and your body.
When the vagus nerve is functioning well, it helps:
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Slow your heart rate
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Support healthy digestion
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Promote relaxation and calm
A strong, responsive vagus nerve is also linked to improved mood, better sleep, stronger immunity, and greater emotional regulation.
A Simple Way to Activate the Vagus Nerve
One of the fastest and most accessible ways to stimulate the vagus nerve is through breathing.
Your breath directly influences your nervous system. By slowing and lengthening your exhale, you send a signal of safety to your body.
Try this simple breathing exercise:
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Inhale through your nose for 4 seconds
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Exhale slowly for 6–8 seconds
The longer exhale is key—it tells your nervous system that it’s okay to relax.
You can practice this for just one or two minutes, anytime you feel stressed, tense, or overwhelmed.
Small Practices, Big Impact
Supporting your nervous system doesn’t have to be complicated. Small, consistent practices—like intentional breathing—can create meaningful shifts in how your body feels and responds to stress.
The next time you notice your stress rising, pause, take a slow breath, and remember: your body already knows how to calm itself.
You just have to give it the signal.
Dr. Madeline Klesk
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