Simple Steps to Help Calm Stress and Inflammation

It’s no secret that life feels more stressful than ever. With schedules and commitments that leave us rushing from one thing to another, worrying about the “what-ifs” on repeat, skipping meals or making less than optimal choices because we don’t have time, overexercising or pushing our limits daily, feeling unsafe in our environment, and everything that is going on in the world—many of us feel like we’re living in survival mode.

For women in midlife, these stressors pile on top of busy careers, family responsibilities, and the challenges of hormonal shifts. It’s like there’s never a moment to truly catch our breath. Research shows that women are twice as likely as men to develop autoimmune diseases, many of which are linked to chronic inflammation. And up to 80% of women with autoimmune conditions report significant stress leading up to their diagnosis.

When stress becomes chronic, our sympathetic nervous system (that “fight or flight” response) stays activated. Over time, this can dysregulate our nervous system and leave inflammation unchecked. We are not meant to live in constant “fight or flight” mode but to experience stress and then take some time to recover.

I remember my cat Guillermo, stuck in a tree high above our house on a hot day a few months before he passed, calling out because he could not get down. It was stressful for him and me. He eventually found his way down, came into the house, hydrated, had a snack, and curled up on the chair in my office for a nice long nap. The next day, I noticed that he slept most of the day. He was calming his stress response.

We don’t always have time to take an entire day off, but we CAN break this chronic stress cycle by calming our nervous system with small, easy practices.

Here’s where the vagus nerve comes in.

The vagus nerve is like a “control center” for the body’s relaxation response. In Latin, vagus means wandering. The vagus nerve is the longest nerve in our body, wandering down the body and connecting our brain to our heart, lungs, and gut. When functioning well, it helps calm our nervous system, lowers inflammation, and, because it connects to the gut, improves digestion.

The good news is that you can stimulate your vagus nerve and help your body move out of stress mode. Here are some of my favorite strategies to stimulate the vagus nerve:

✨ Practice deep breathing: Inhale for 4 seconds, exhale for 6 seconds.
✨ Sing, hum, or gargle: These vibrations activate your vagus nerve.
✨ Cold exposure: Splash your face with cold water, end your shower with cold water, or dip in a cold body like a lake or ocean. This is one of my favorite strategies, but it is not for everyone.
✨ Meditation or yoga: Both encourage your vagus nerve to promote calm and healing.
✨ Massage your neck or ears: Gently massaging the area around your ears or along your neck can stimulate the vagus nerve.
✨ Chew slowly and mindfully: Eating slowly while focusing on your food engages the vagus nerve and supports digestion. I wrote about this in my last newsletter and on my blog. 
✨ Practice gratitude: Reflecting on things you’re grateful for can activate a relaxation response through your vagus nerve.

Managing stress isn’t just about finding calm—it’s an essential step in addressing chronic health conditions such as autoimmune disease, fatigue, blood sugar dysregulation, cardiovascular health, hormonal changes, GI issues, and more. While we can’t change what’s happening in the news, and it may be very challenging to change what happens in our daily lives, we can take control of how our bodies respond. Every step we take toward regulating our nervous system helps our body heal and builds the foundation for lasting health and vitality.

If you’re ready to feel more in control of your health and reconnect with your body, I’m here to help. Together, we can find the small, meaningful steps that fit seamlessly into your life and move you closer to your goals.

Book an exploratory call (for new clients) or a follow-up visit (for existing clients) at book an appointment.