Have you ever snapped at someone and thought, “Why did I react like that?”
Or felt frozen in a moment when you wanted to speak?
Or suddenly overwhelmed and needing to escape?
That’s not weakness. That’s your nervous system.
At Trail of Growth Psychotherapy, we often explore how your body responds to stress before your mind has time to make sense of it. Understanding the vagus nerve can help you feel more empowered and less at the mercy of those reactions.
What Is the Vagus Nerve?
The vagus nerve is the main communication highway between your brain and body. It plays a key role in your parasympathetic nervous system — the system responsible for calming you down.
When your vagus nerve is activated in a healthy way, you feel:
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Grounded
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Connected
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Safe
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Able to think clearly
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Emotionally regulated
When stress hits, your nervous system may shift into survival mode instead.
Recognizing Fight, Flight, and Freeze
Your nervous system constantly scans for safety or danger — often outside of your awareness.
Fight
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Irritability or anger
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Tight jaw or clenched fists
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Urge to argue or defend
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Feeling “on edge”
Flight
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Anxiety or restlessness
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Racing thoughts
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Overworking or overthinking
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Avoiding difficult conversations
Freeze
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Numbness
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Shutting down
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Difficulty speaking
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Feeling stuck or disconnected
None of these responses are “bad.” They are protective. They once helped you survive something — and may still be trying to.
The goal isn’t to eliminate them.
The goal is to notice them sooner.
How to Notice When Your Nervous System Shifts
Start with gentle curiosity:
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What happens in my body when I feel stressed?
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Do my shoulders tense?
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Does my breathing change?
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Do I feel heat, pressure, or heaviness?
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Do I want to move toward, away, or disappear?
Awareness creates choice.
When you can name your state, you can begin to shift it.
Activating the Vagus Nerve (Supporting Regulation)
Here are simple ways to gently activate your parasympathetic nervous system:
1. Slow, Extended Exhale Breathing
Inhale for 4
Exhale for 6–8
Longer exhales signal safety to the body.
2. Cold Water or Cool Compress
Splashing cool water on your face or holding something cold can stimulate the vagus nerve and help reset stress responses.
3. Humming or Singing
The vagus nerve runs near your vocal cords. Gentle humming, chanting, or singing can stimulate it.
4. Safe Eye Contact or Connection
Co-regulation is powerful. Talking to someone safe, sitting near a pet, or feeling understood helps your nervous system settle.
5. Gentle Movement
Slow stretching, rocking, or walking can discharge survival energy.
6. Orienting
Look around and name:
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5 things you see
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3 things you hear
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1 thing that feels comforting
This reminds your brain you are here, now, and safe.
Regulation Is Not Perfection
You will still get activated. You will still have reactions. That’s human.
The work is not about becoming calm all the time — it’s about:
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Noticing sooner
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Recovering faster
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Offering yourself compassion instead of criticism
When you understand your nervous system, you stop asking,
“What’s wrong with me?”
and start asking,
“What happened to me — and what do I need right now?”
At Trail of Growth Psychotherapy, we believe growth happens when you learn to listen to your body with curiosity instead of judgment.
Your nervous system isn’t the enemy.
It’s trying to protect you.
And with support, it can learn that you are safe now.
