PHYSICAL WELLNESS

VAGUS NERVE

DYSREGULATION

The vagus nerve is designed to bring your body back to calm, connection, and safety.

But when it’s dysregulated, that calming signal can get weak, blocked, or stuck — leaving your nervous system in overdrive or shutdown.

A short checklist or graphic-friendly section.
Example:

You don’t need to relate to all of these to benefit from vagus nerve support.

Vagal dysregulation can be caused or worsened by:

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

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

Humming or Singing: Vibrations from your voice stimulate the vagus nerve. Even humming softly to yourself can help shift your state.
Gargling Water: A simple, accessible way to activate the vagus nerve through the throat.
Cold Splash or Compress: Brief cold exposure (like splashing your face with cold water or using a cold cloth) may help tone vagal pathways.
Spending Time in Nature: Natural sights, sounds, and fresh air naturally down-regulate stress responses.
Gentle Movement: Restorative yoga, walking, rocking, stretching — movement that feels nourishing, not draining.

You don’t have to do everything. Try what feels most accessible and build from there.

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

Warm, Easy-to-Digest Meals: Think soups, stews, and cooked vegetables to reduce stress on the gut.
Balanced Blood Sugar: Including protein, fiber, and healthy fats can help stabilize energy and mood.
Minerals for Nervous System Health:
- Magnesium (glycinate or malate) for calming the body
- Potassium & Sodium for electrolyte balance (especially if you're dealing with dysautonomia)
Gut-Healing Foods: Bone broth, collagen, fermented foods (if tolerated), and gentle herbal teas (like chamomile or ginger).

Nourishment doesn’t need to be perfect. Think of it as a steady comfort, not a strict rule.

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

Vagal Toning Exercises: These include eye tracking, specific neck and jaw movements, or breath patterns designed to tone vagal tone.
Polyvagal-Informed Therapy: Somatic therapists trained in polyvagal theory can help you re-pattern your stress responses over time.
Craniosacral or Myofascial Therapy: These body-based therapies can gently release stored tension in the nervous system.
Neurofeedback or Safe & Sound Protocol (SSP): Modalities that use sound or brainwave patterns to support regulation.
Therapeutic Tremoring or Somatic Release: Techniques like TRE (Tension & Trauma Releasing Exercises) to help safely discharge stored tension.

You don’t need to go it alone — there are body-aware practitioners and tools to support you.

Support your system by gently soothing your senses:

Weighted Blankets: Deep pressure helps the body feel grounded and safe.
Soothing Scents: Lavender, frankincense, bergamot — calming essential oils used in a diffuser or roller can support vagal tone.
Low-Light or Natural Light Settings: Harsh lighting can trigger dysregulation. Soft, warm light is more soothing to the nervous system.
Gentle Soundscapes: Nature sounds, binaural beats, or calming music (especially vocal tones) can help re-center your system.
Self-Touch & Grounding: Placing a hand on your chest, face, or belly — or using textured objects (like a warm mug or smooth stone) for sensory grounding.

Small, repeated comforts can signal safety more effectively than big, one-time changes.

Let people see this as interconnected, not isolated.