1248: Anxiety, Stress And The Vagus Nerve: Small Things That Help You Feel Safe Again

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Unknown Speaker (1:18): Welcome to the anxiety coaches podcast, a relaxing and informative show where we explore anxiety, panic, and PTSD, sharing how you can overcome them for life.

Gina Ryan (1:34): Aloha. Welcome back to the Anxiety Coaches Podcast. I'm your host and coach, Gina Ryan, and I am so happy to be with you again today as together we can consider the many ways to bring your mind and body back to its natural peace and calm. In today's episode, we're talking about something that has become a huge topic in the world of anxiety recovery and nervous system healing over the past several years. And you know what that is.

Gina Ryan (2:09): It's the vagus nerve. Now, if you've been listening to the podcast for a long time, you know this isn't a brand new topic around here. We were talking about the vagus nerve and calming the nervous system years and years ago, before it all became one of those wellness buzzwords that you suddenly hear everywhere online. But the beautiful thing is this, while the language around it may have changed a bit, the heart of it remains the same. When we learn how to support the vagus nerve, we help the body feel safer.

Gina Ryan (2:46): And when the body feels safer, the mind begins to soften too. That's really what anxiety recovery and getting through the wormhole is all about. Not forcing ourselves to stop worrying or to stop thinking a thought, not trying to become fearless overnight, but gently teaching the nervous system that it no longer has to stay stuck in protection mode all the time. So today, I wanna walk you through what the vagus nerve actually is in simple terms, why it matters so much for anxiety, and most importantly, practical ways you can support it in everyday life. And I think one of the most hopeful parts of this conversation is that many of these practices are small, free, simple things, tiny moments that send the body a message of safety.

Gina Ryan (3:56): And those little moments really add up. So first, what is the vagus nerve? Well, the vagus nerve is the main communication highway or the parasympathetic nervous system. That's your rest and restore, digest, and recover side of your nervous system. It's the opposite of fight or flight.

Gina Ryan (4:21): The vagus nerve travels from the brain down through the body, connecting with the heart, the lungs, the digestive system, the vocal cords, your face, your ears, and more. It goes everywhere. That's why it is often called the wanderer. And researchers now understand that it plays a major role in emotional regulation, in our digestion, in inflammation, heart rate, social connection, and our ability to recover from stress. One important thing to know is that the vagus nerve works both ways.

Gina Ryan (5:07): For years, people thought the brain was simply sending messages down to the body. Top to bottom. Right? But now we know that the body is constantly sending information back up to the brain too. So if your body is tense, shallow breathing, if it's inflamed, exhausted, overstimulated, or just constantly bracing for danger, the brain receives those signals.

Gina Ryan (5:40): And if the body begins to feel calmer, slower, safer, more connected, the brain receives that information too. That's why body based anxiety work can be so powerful. Some people would call this bottom up. If we were working in psychology, that would be bottom up work. Sometimes you cannot think your way out of anxiety.

Gina Ryan (6:10): Sometimes you have to help the body feel safe first. Now, many symptoms commonly associated with anxiety can also be connected with a dysregulated nervous system and lower vagal tone. So it would be things like having digestive discomfort, you know, having nausea. Maybe if you have IBS symptoms, that could be part of having lower vagal tone, as can brain fog and difficulty concentrating, general fatigue, or feeling emotionally flat or disconnected. You could be having sleep issues that were part of having lower vagal tone.

Gina Ryan (7:02): You could have heart palpitations, chronic tension. It could be the feeling of being stuck in hypervigilance or panic symptoms, even feeling detached or unreal at times or dissociation. Now, this does not mean the vagus nerve is the magical explanation for everything. No. Anxiety is complex and layered, and mental health always deserves compassionate, individualized care.

Gina Ryan (7:37): But understanding the nervous system can help us stop feeling so frightened by our symptoms. Because many people with anxiety secretly wonder, What's wrong with me? Have you ever asked yourself that question? Or how about this one? Why is my body doing all of this?

Gina Ryan (8:00): Right? With all those weird symptoms and sensations? Or how about why do I feel so physical? Why do I feel so physical with these feelings? And the answer is often because anxiety is physical.

Gina Ryan (8:21): It lives in the body as much as in the mind. Now, one of the easiest places to begin supporting the vagus nerve is with the breath. And you know I have talked about this for over a decade now, the Buddha belly breath, or what many people now call diaphragmatic breathing. When we breathe shallowly in the upper third of our chest, the body often interprets that as stress or danger. But when we slow down and we allow the belly and diaphragm to move naturally, We stimulate the vagus nerve and help activate the parasympathetic nervous system.

Gina Ryan (9:10): Not because the breath is magical, but because the body begins receiving signals that say, hey. We're not running. We're not under attack. We can soften. Before we begin, let's hear from the sponsors that support the show.

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Gina Ryan (15:06): Air Doctor comes with a thirty day money back guarantee plus a three year warranty and $84 value free. Get this exclusive podcast only offer now at airdoctorpro.com, airdoctorpro.com using promo code ACP. And what's interesting is that long exhales seem to be especially calming for the nervous system. Those exhales, you have heard me say it over and over again. If you remember nothing else, just let your exhale be longer and slower.

Gina Ryan (15:47): So even something as simple like inhaling gently for four and exhaling for six can help. I say those numbers only if you like numbers. Many people are stuck on asking me, what is the count? What are the numbers? The reality is you just want your exhale to be longer and slower than your inhale.

Gina Ryan (16:12): But if you like numbers, start with inhaling to a count of four and exhaling for six. That can really help. You can begin from there to extend that exhale to be even a little bit longer. Nothing forced. Nothing dramatic.

Gina Ryan (16:32): Gentle is the key here. Sometimes people try to perfectly breathe themselves out of anxiety and accidentally cause more tension. This is not about performance. It is not about getting it perfect or being the longest exhaler in the group. It's about creating a little more space and safety inside your body.

Gina Ryan (17:03): Another beautiful way to stimulate the vagus nerve is through sound and vibration. This includes things like humming, singing, chanting, praying, and even laughing. The vagus nerve connects with the vocal cords and muscles of the throat, which is why these practices can feel surprisingly regulating. Have you ever noticed how calming it feels to sing along to music in the car? Or how your whole body softens after a genuine laugh with someone that you love?

Gina Ryan (17:46): That's nervous system regulation happening in real time. And it doesn't have to be formal. You do not need a retreat center or a perfect meditation cushion. You can while washing the dishes. You can sing while folding the laundry.

Gina Ryan (18:08): Pray while quietly walking. Laugh at something silly with a friend. I used to sing in the car when I was stressed and nervous about where I was going or about the driving itself. It really helps. These moments matter more than we realize.

Gina Ryan (18:30): And speaking of laughter, researchers have long observed that children laugh far more often than adults do. Adults become serious, guarded, task oriented. But laughter interrupts the stress chemistry. It loosens muscular tension. It changes breathing patterns.

Gina Ryan (18:56): It creates connection. And, honestly, anxiety recovery sometimes needs more lightness, not denial, not pretending that life is perfect, but moments of relief. I like to think of them as little tiny pockets of joy. Many anxious people become so focused on monitoring symptoms that the nervous system rarely gets a break from self surveillance. So permission to laugh is important.

Gina Ryan (19:32): Watch something comforting. Rewatch a favorite comedy. I know you're still going to laugh. Send ridiculous memes to a friend. Make them laugh.

Gina Ryan (19:44): Let yourself be human again. Meditation is another powerful support for the vagus nerve and for overall emotional regulation, especially practices that emphasize compassion, safety, grounding, and connection. You know how I love the loving kindness meditations, and that has been studied for its positive effects on emotional well-being and heart rate variability, which is often called HRV. Now, the HRV is not something you need to obsess over, but generally speaking, higher heart rate variability is associated with greater nervous system flexibility and resilience. You hear those keywords?

Gina Ryan (20:40): Flexibility and resilience. We are not fighting here. We are being flexible, and we are resilient. We are getting up once again when we are knocked down. All of this is meaning that the body becomes better at moving in and out of stress rather than getting stuck there.

Gina Ryan (21:04): And honestly, that's the goal. Not becoming a person who never feels stress, that's not even possible, so don't even strive for that, but becoming someone who can return to balance more easily. Now I wanna talk a little bit about movement because movement also plays an important role here. And I want to say something important here because I know that some listeners struggle with exercise anxiety. I understand that.

Gina Ryan (21:39): You do not need intense workouts to support your nervous system. Gentle movement counts 100%. Walking counts, stretching counts, yoga counts, tai chi counts, dancing in your kitchen counts. Slow rhythmic movement can be especially regulating because it combines breath, body awareness, and nervous system rhythm. Now many people notice that after consistent gentle movement, they feel more emotionally steady overall.

Gina Ryan (22:25): Now, again, not because the movement erases your life problems, but because it helps discharge stress energy that the body has been holding for a long time. Now, let's talk about connection for a moment. One of the newer understandings in the nervous system science is how deeply the vagus nerve is involved in social engagement and feelings of safety with others. Now, this could be safe eye contact, warm voices, gentle facial expressions, and feeling understood. These type of things regulate us.

Gina Ryan (23:16): Anxiety often pushes people into isolation, but healing frequently happens in connection, not necessarily huge social gatherings. I don't even like those. Sometimes just one safe person is all it takes. One calm conversation. One moment where your nervous system realizes, I don't have to do this alone.

Gina Ryan (23:47): And honestly, even listening to a calming podcast voice every day can become part of a regulation routine for some people. That consistency matters. And I wanna mention here, I had a conversation with a client today who said that my voice really helped her heal, and that makes me feel happy because that's the whole point. Whatever we can get our connection from, whether it's a podcast, whether it's a friend on the phone, wherever it is, that calming connection that sends the messages of what? Safety safety to our nervous system.

Gina Ryan (24:37): All of this can become part of a regulation routine, and consistency with this matters. There are also some smaller practices that people find helpful, so I think I'll list them here. Splashing cold water on the face has long been a way to be able to shift. So can gentle gargling. That can also shift you.

Gina Ryan (25:06): Stretching the neck and the jaw. You may even find that you do that automatically. Massage, spending time in nature, rhythmic rocking, slowing down meals, and eating more mindfully also sends that message of safety. And I do want to update one thing from older conversations around vagus nerve work. Years ago, there was more emphasis on things like eating carbohydrates specifically to stimulate the vagus nerve.

Gina Ryan (25:41): I remember that. And today, we understand the relationship is so much more complex. Rather than focusing on using things like food to force calmness, current research points more toward supporting overall nervous system stability through balanced nourishment, blood sugar regulation, gut health, hydration, and reducing chronic stress patterns. So if anxiety causes intense cravings or digestive changes, you're not broken. Your nervous system may be simply trying to self soothe.

Gina Ryan (26:24): That awareness alone can reduce shame. And maybe that's the biggest takeaway today. The anxious body is not the enemy. Your nervous system is not trying to ruin your life. It's trying to protect you.

Gina Ryan (26:41): Sometimes imperfectly, sometimes exhaustingly, sometimes far longer than feels necessary. But underneath anxiety is often a nervous system that has forgotten how to feel safe. And healing usually happens gently, breath by breath, moment by moment, small practices repeatedly used consistently, not through force. We're not fighting here. Not through criticism and not through becoming perfectly calm, but through building trust with your body again.

Gina Ryan (27:24): So instead of trying to overhaul your entire life, maybe just choose one small thing. One. Maybe it's slowing your breath tonight before sleep. Maybe it's humming in the shower tomorrow morning. Maybe it's taking a gentle walk without rushing.

Gina Ryan (27:45): Maybe it's laughing more. Maybe it's placing a hand on your heart right now and reminding yourself, I am safe in this moment. Tiny signals of safety create powerful change over time. Go slow. You've got this.

Gina Ryan (28:06): If you'd like to listen, ad free, and support the show, you can join us on our Supercast Premium membership for $5 a month right now. And we've just opened up a private ACP community space there too. It's a calm, supportive place to reflect on episodes and leave a comment if you'd like and connect more deeply. The link is in the show notes. I'd love to see you inside.

Gina Ryan (28:33): Until next time, be gentle with yourself, take good care, and thanks for spending time with me today. And now for today's quote. Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor, and that's from Thich Nhat Hanh. I'll be back in a few more days with another podcast.

Gina Ryan (29:03): Until then, be well and aloha.

Unknown Speaker (29:09): Thanks so much for joining us for today's episode of the anxiety coaches podcast. Find more information at the anxietycoachespodcast.com.