Want to learn how to regulate emotional states like anger, excessive worry, overwhelm or shutting down?
Start with learning about the vagus nerve, it’s connection to your emotional state and how building vagal tone through simple practices can help to disengage from these states so you can find a state of ease.
Stress, the Vagus Nerve, and Emotional Regulation
The vagus nerve plays a vital role in emotional regulation. The more ‘toned’ the vagus nerve is, the easier it is to disengaged from ‘fight or flight’ or a frozen, shut-down state. If we are very upset, angry or tearful we cannot just tell our brain or body to stop it. The message of safety and calm needs to come through the vagus nerve.
One key function of the vagus nerve is regulating the body’s response to stress. For people with nurturing and engaged parents during childhood, their vagus nerve may have the necessary vagal tone to help them bounce back quickly with resiliency if they have a stressful event or period of time.
However, many of us did not have the ability to develop resilient vagal tone during childhood so stress can easily overwhelm the nervous system and lead to chronic engagement of ‘fight or flight’ state (sympathetic nervous system) or a state called dorsal vagal shutdown.
If the body engages in sympathetic nervous system during stress, the cognitive function of the brain is focused on survival and can engage in repetitive, catastrophic thought patterns. If the body is in this state for many hours at a time, the body depletes the temporary energy used during this state and will then drop into a dorsal vagal state where brain function slows, causing mental fog, memory issues, and difficulty concentrating.
Mindfulness and Autonomic Nervous System (ANS)
Bringing mindful awareness to what ‘state’ your ANS is engaged in can help to manage your emotions. For instance, if you notice you are in ‘fight or flight’ you can bring in techniques to calm the nervous system. Balanced breath, a hug or reassuring eye contact can send signals of safety to your nervous system.
Noticing frequent desires to be alone, feel numb or disconnect, can bring awareness to unresolved emotional issues or chronic stress. For instance, excessive work-related stress can keep the nervous system in a dysregulated state, making it difficult to focus and think clearly. Addressing the root cause of this dysregulation—whether it’s workplace stress or deeper emotional wounds—is essential for long-term healing. Effective approaches may include trauma-focused therapy, exploring attachment styles, and identifying personal triggers.
Stimulating the Vagus Nerve Naturally
Strengthening the vagus nerve can help regulate the nervous system and improve cognitive health. While medical devices can stimulate the nerve, natural methods are widely accessible and effective:
- Humming, Chanting, and Singing: The vagus nerve connects to the vocal cords, so using your voice mindfully can activate it. Studies show chanting “om” can calm stress-related brain activity.
- Grounding Techniques: Walking barefoot, touching natural surfaces, and focusing on physical sensations can signal safety to the nervous system, reducing stress and enhancing brain function.
- Gentle Movement and Mindful Exercises: Slow, intentional movements help reconnect the body and brain, improving focus, and mental clarity.
A Holistic Approach to Brain Health
Humming, singing, grounding, slow intentional movements, and mindful exercises can help soothe your nervous system. These practices build vagal tone and provoke resilience to challenges. Improving vagal tone of the vagus nerve can help the whole body cope with situational stressors. However, addressing underlying causes of chronic stress, environmental stressors, or trauma is key for long-term wellness.
Working with a trauma-informed, mindful, and holistic therapist in therapy can help you process long-held painful or traumatic experiences. Therapy can also help you develop a routine of mindfulness and lifestyle adjustments to support a well-balanced nervous system.
Take proactive steps today to improve emotional regulation, cognitive health and overall well-being. Incorporating these vagus nerve stimulation techniques are simple and connects you to being human. Read more about the vagus nerve and tips to build vagal tone here.
