PHYSICAL WELLNESS

STRESS +

THE NERVOUS SYSTEM

Stress isn’t just “in your head.” It’s a full-body experience — and your nervous system is at the center of it.

When we face a challenge, the brain sends signals through the nervous system to help us respond. That’s part of how we survive and adapt. But if stress is constant, unpredictable, or goes unprocessed, our system can get stuck in a loop — running on high alert long after the threat is gone.

Whether it’s daily stress from modern life or deeper patterns of overwhelm, the nervous system remembers. You might feel wired but tired, emotionally fragile, quick to snap, or constantly bracing for something. These aren’t character flaws. They’re nervous system signals.

Common Signs You May Be Experiencing This

Stress-related nervous system dysregulation may show up as:

  • Feeling “on” all the time, even when resting

  • Muscle tension, jaw clenching, or shallow breathing

  • Brain fog or difficulty concentrating

  • Digestive discomfort (bloating, nausea, or IBS)

  • Irritability, mood swings, or emotional reactivity

  • Fatigue that doesn’t resolve with sleep

  • Sensory overload or need for control

Your nervous system is not overreacting — it’s responding to the pressure it’s been under.

⚠️ What Causes Vagus Nerve Dysregulation?

Vagal dysregulation can be caused or worsened by:

  • Chronic stress or trauma (especially if unresolved)

  • Physical injury to the neck, brainstem, or spine

  • Toxic exposure (like mold, chemicals, or heavy metals)

  • Gut inflammation or imbalance

  • Long-term illness or immune issues

  • Nervous system overload — too many demands with too little recovery

  • Lack of safety (emotional, physical, or environmental)

Sometimes the body gets stuck in fight, flight, or freeze — and can’t find its way back.

Soothing, Supportive Tools

🌱 Everyday Support

These gentle practices can be woven into your day, often without needing any special equipment:

  • Box breathing: 4–4–4–4 breathing pattern to calm and stabilize

  • Midday pause: 5-minute sensory reset (sit outside, sip something warm, close your eyes)

  • Movement breaks: short walks, stretches, or even shaking out the body

  • Digital hygiene: reducing exposure to overstimulating content (notifications, news, scrolling)

  • Hydration + minerals: especially during high-output stress periods

🥣 Nourishment

Support your nervous system from the inside out with gentle nutrition:

  • Magnesium-rich foods: dark leafy greens, pumpkin seeds, bananas, dark chocolate

  • Blood sugar balance: skipping meals or sugar spikes can increase stress reactivity

  • Soothing herbal infusions: lemon balm, oatstraw, linden, chamomile

  • Protein at breakfast: stabilizes cortisol and improves focus

  • Adaptogens (if tolerated): rhodiola, reishi, ashwagandha (individualized use)

🧘 Therapeutic Practices

These are more structured options that may be helpful with deeper dysregulation:

  • Guided breathwork: structured breathing practices to re-center

  • Progressive muscle relaxation: tensing and releasing to reduce stored tension

  • Somatic journaling: writing prompts that connect body + stress patterns

  • Body scans or meditative rest: tools to notice without fixing

  • Earthing or grounding outdoors: supports nervous system recalibration

🌸 Sensory Tools & Daily Comforts

Support your system by gently soothing your senses:

  • Calming environments: dim lighting, cozy textures, soft background noise

  • Essential oils: rosemary for clarity, lavender for rest, citrus for mood lifting

  • Weighted lap pad or warm wrap: pressure and warmth calm the system

  • Aromatherapy bath or foot soak: physical release through temperature + scent

  • Soothing repetition: listening to familiar music or audiobooks

Your body craves safety and rhythm. Small sensory cues can be powerful anchors.

How It Connects to the Bigger Picture

  • Stress threads through every part of the body — and can impact:

    • Vagus nerve function (over time, stress can suppress vagal tone)

    • Immune system resilience (chronic stress can lower defenses)

    • Gut health (via the gut-brain axis and cortisol)

    • Hormonal balance (especially adrenal function and sleep cycles)

    • Long-term illness (stress often plays a role in the development or flare-ups of chronic conditions)

Further Exploration

  • 🔗 [5 Nervous System Resets You Can Do Anywhere]

  • 🔗 [The Connection Between Stress and Digestion]

  • 🔗 [How to Build a Gentle Evening Routine]

  • 🔗 [Quiz: What’s Your De-Stress Type?]

  • 🔗 [Free Breathwork Guide]

  • 🔗 [How Burnout Shows Up in the Body]