A Guide for Stress Management & the Vagus Nerve
Author: Nicole Segovia, BS
Reviewer: Kaitlyn Shelp, MA, LMHC ✓
Published Feb 26, 2025
Most of us have heard of the “fight or flight” and “rest and digest” responses, but we might not fully understand the complex processes happening in our bodies when these reactions are triggered. While these responses are designed to protect us in the face of immediate danger, they can become problematic when triggered too often or for extended periods of time. This is especially true in our modern world, where stressors like work, relationships, or even daily worries can cause us to remain stuck in a heightened state of alertness. Understanding how these mechanisms work and learning how to activate the calming “rest and digest” state can help us regain control and reduce the physical and emotional toll that chronic stress can take on our bodies. At It Begins Within (a leading Tampa mental health counseling group) we understand the importance of managing stress through practices like vagus nerve stimulation.
Understanding the Autonomic Nervous System for Stress Management
Our autonomic nervous system (ANS) is in charge of regulating several involuntary physiological responses, including respiration, blood pressure, heart rate, and digestion. The ANS is composed of two main systems, the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
The SNS is the system in charge of our fight or flight response: it increases our heart rate, elevates our blood pressure, dilates our pupils, ceases digestion, and increases blood flow to our muscles, among other automatic processes. On the other hand, the PNS controls the rest and digest process, meaning it’s the one that lowers our heart rate, stimulates digestion, constricts our pupils, and regulates our breathing, among others.
A crucial part of our ANS is the vagus nerve, the largest nerve in the parasympathetic system. It starts in the brainstem and travels down to the large intestine, with branches reaching various organs, including the heart, lungs, and digestive organs (Cleveland Clinic, 2022). As part of the PNS, the vagus nerve plays a key role in calming the body’s stress response and promoting a state of relaxation and recovery. When activated, it helps reduce heart rate, improve digestion, and lower blood pressure, counteracting the effects of the sympathetic nervous system's fight or flight response.
How the Vagus Nerve Helps with Stress Management in Tampa
When we experience a lot of stress or trauma, our bodies can become “stuck” in the fight or flight mode, leading to chronic stress and heightened anxiety. This can contribute to various physical health issues, such as high blood pressure, digestive problems, and sleep disturbances, in addition to mental health issues, including depression and anxiety. If you're wondering how to manage work-related stress, activating the vagus nerve can be especially helpful. By incorporating vagus nerve exercises, such as deep breathing, humming, or even taking cold exposure, you can promote relaxation, counteracting the heightened alertness triggered by workplace pressures.
Through stimulating the vagus nerve, you can activate your body’s natural rest and digest response, making it a powerful tool for mental wellness in Tampa. There are several vagus nerve exercises that can help us activate the parasympathetic nervous system, encouraging the body to shift out of this heightened state and into relaxation. Some of these exercises include:
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Vagus Nerve Stimulation Exercises
Deep Breathing for Stress Relief
Slow, deep breathing is one of the easiest ways to stimulate the vagus nerve. Breathing deeply into your diaphragm (rather than shallow breaths from the chest) helps activate the parasympathetic nervous system, promoting a calming reaction. Try inhaling for four seconds, holding for four seconds, and exhaling for six seconds. Repeat this for a few minutes to trigger relaxation.
Humming or Chanting to Calm Your Nervous System
Humming, singing, or chanting activates the vagus nerve by stimulating the muscles in the throat and vocal cords. This simple practice can help calm the body and mind, reducing the fight-or-flight response.
Cold Exposure for Vagus Nerve Activation
Splashing your face with cold water or even taking a cold shower can stimulate the vagus nerve. This sudden cold exposure triggers the body’s natural relaxation mechanisms and activates the parasympathetic response.
Massage
Gentle massage of the neck or the area around the carotid artery can stimulate the vagus nerve. Self-massage or professional therapeutic massage can be an effective way to promote relaxation and reduce tension caused by stress.
Yoga and Meditation
Practices like yoga and meditation focus on deep breathing and gentle movement, which can activate the vagus nerve and bring balance to the autonomic nervous system.
Benefits of Activating the Vagus Nerve for Mental Health
By incorporating these exercises into daily life, we can take proactive steps to regulate our stress response and create a healthier balance between the sympathetic and parasympathetic systems. Engaging the vagus nerve through mindful practices allows us to tap into our body’s natural ability to return to a state of calm and relaxation, making it easier to handle life's challenges without being overwhelmed by stress. Incorporating stress relief into your daily routine in Tampa is simple—whether you're taking a few minutes for deep breathing between meetings or practicing yoga at home, these small, intentional practices can help bring lasting calm to your day-to-day life.
Support for Stress Management in Tampa
If you’re looking to manage stress or improve your mental wellness, we would be honored to support you in your journey. Our experienced Tampa therapists can guide you through personalized strategies (including vagus nerve exercises) to help you achieve a calmer and more balanced life.