Get Calm Fast: Stress-Busting Tips for a Busy Life!

I received some great feedback from last week's newsletter on cortisol, and I'm glad it resonated with so many of you! It’s clear that stress is a common struggle, so today I’m diving into another powerful way to manage it: the vagus nerve.

You might not realize it, but your vagus nerve plays a huge role in managing your stress levels and restoring calm to your body. It’s a key part of the parasympathetic nervous system—the “rest and digest” side of your body that helps you relax after stress hits.

How the Vagus Nerve Affects Stress

When stress hits, your body enters fight or flight mode, and your vagus nerve goes quiet. This can leave you feeling tense, anxious, and burned out. But by activating your vagus nerve, you can help your body switch back into a calm, balanced state.

Why is this important?

Fact: Chronic stress can affect up to 80% of people in their daily lives, impacting everything from sleep quality to energy levels and mood. (American Institute of Stress)

Fact: When your vagus nerve is properly activated, it can lower inflammation, improve your immune response, and even reduce the physical symptoms of stress, such as high blood pressure and digestive issues. (National Institute of Health)

Here are 3 simple ways to activate your vagus nerve and reduce your stress:

1️⃣ Deep Breathing – Slow, controlled breathing directly stimulates your vagus nerve. Try inhaling for 4 seconds, holding for 4, and exhaling for 6. This activates the parasympathetic system and calms your stress response.

2️⃣ Cold Exposure – Splashing cold water on your face or taking a cold shower can stimulate your vagus nerve, providing an instant stress-relief boost. It sounds intense, but studies show it can improve mood and lower stress significantly. (Journal of Applied Physiology)

3️⃣ Singing or Chanting – Believe it or not, humming, singing, or chanting can also activate your vagus nerve. In fact, singing has been shown to reduce cortisol levels by up to 50%, lowering stress and improving relaxation. (Frontiers in Psychology)

MindFit Pro Tip:

Cryotherapy is an incredibly effective way to quickly reduce stress and activate the vagus nerve. By exposing your body to cold for just a few minutes, you can reduce inflammation, lower cortisol levels, and enhance recovery. Many people experience an immediate sense of calm and mental clarity afterward—it's like pressing the reset button for your body and mind. Try it next time you’re feeling overwhelmed!

Stress isn’t going anywhere, but how you respond to it makes all the difference. Your vagus nerve is your natural tool for calming down, and when you learn how to activate it, you can lower stress, boost your immune system, and get back to feeling like yourself.

How do you usually manage stress? I’d love to hear what works for you—or what challenges you’re facing. Hit reply and let me know!

Focus Forward,

SQ

P.S. Need a personalized plan to reduce stress and boost your well-being? Let’s talk about it. Book a Free Fit Call ​HERE ​and I’ll share simple strategies to help you get control of stress in your daily life.