Sep 22 • General discussion
VAGUS RESET
Resetting Your Nervous System: Why It Matters & How to Do It
What’s Going On Inside
Your nervous system is made up of two main branches:
- Sympathetic Nervous System (SNS) – the “fight or flight” or stress response
- Parasympathetic Nervous System (PNS) – the “rest and digest,” recovery mode
When you’re under continual stress, trauma, or anxiety, the sympathetic side tends to dominate. That leads to elevated heart rate, shallow breathing, mental tension, restlessness, difficulty sleeping, etc. Resetting the nervous system means giving the PNS a chance to take over so that your body can calm down, recover, and regain balance.
A Simple Exercise: The “Basic Vagus Reset”
One effective method involves gently stimulating the vagus nerve — a major part of the parasympathetic nervous system — combined with breath work and mindful posture. When done properly, it encourages relaxation, lowers stress hormones, slows heart rate, and overall fosters a feeling of calm.
Here’s how to do it:
Step-by-Step Vagus Reset Exercise
- Find a Quiet Comfortable SpaceSit or lie down somewhere you won’t be disturbed. It helps if the room is quiet, dimly lit, and calming.
- Slow, Deep Breaths
- Gentle Neck Stretch / Relaxation
- Soft Gargles or Humming (Optional but helpful)
- Body Scan / Progressive Muscle Relaxation
- Finish with Mindful Stillness
Why It Works
- The vagus nerve is one of the main ways your body shifts into parasympathetic mode. Stimulating it helps reduce heart rate, blood pressure, cortisol.
- Breath control slows your breathing, increases oxygenation, and signals your brain it’s safe to relax.
- Muscle tension and posture store stress. Releasing tension and opening the body reduces physical reminders of stress.
- Mindfulness / body scans shift your mental state away from rumination or worry, anchoring you in the present.
When to Use This Reset
- After a stressful event or argument
- When you notice anxiety, racing thoughts, or shallow breathing
- Before bed if you have trouble winding down
- Anytime you need to shift out of overwhelm and into calm
Here’s a video that walks you through a guided breathwork practice specifically meant to reset the nervous system:
Watch: “Nervous System Reset | Guided Breathwork (22 minutes)” YouTube
This guide is nice because it provides a structured routine, timing, cues, and lets you follow along.
Tips & Precautions
- Move slowly and gently; don’t force any stretch or inhale/exhale beyond what feels comfortable.
- If you have any medical conditions—especially respiratory, cardiovascular, or neurological—check with a healthcare provider before doing deep breathwork or nerve stimulation.
- Consistency helps: even a few minutes daily can build up resilience.
Final Thought
Resetting your nervous system is about more than just “relaxing.” It’s about giving your body and mind a chance to recover, heal, and function more effectively. By combining breathwork + vagus stimulation + mindful body awareness, you can shift out of stress mode and into a more balanced, peaceful state.
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VAGUS RESET
