Vagus Nerve Exercises: How To Stop Living in Fight-or-Flight

Episode Description: Vagus Nerve Exercises for Midlife Women to Mange Stress and Anxiety

Feeling overwhelmed, exhausted, or like you're constantly stressed and anxious? You’re not alone, and it’s not just stress or hormones. In this episode of More Than Anxiety, coach Megan Devito dives deep into how your nervous system, specifically your vagus nerve, is affecting your anxiety, energy, mood, and overall health.

You'll learn to recognize the real symptoms of chronic stress and fight-or-flight mode, like decision fatigue, morning dread, brain fog, burnout, and more, and how these show up for high-achieving women managing careers, hormones, and families. Megan shares practical, science-backed techniques to tone your vagus nerve and finally feel calmer, clearer, and in control.

Learn:

• What happens to your brain under stress

• Sneaky symptoms of a dysregulated nervous system

• The truth about anxiety and hormonal changes

• Easy, effective vagus nerve exercises you can start today!

• How to get more energy, better sleep, and real peace, even with a busy schedule

Book your free Balance & Boundaries Audit with Megan to explore what’s working, what’s not, and what you can do to feel better fast—no pressure, just clarity.

Ep 138 - Natural Anxiety Relief for Midlife Women with Vagus Nerve Exercises - More Than Anxiety Podcast

Podcast Transcript:

Hey there, and welcome to the More Than Anxiety podcast! I'm your host, Megan Devito, and I'm thrilled you're here. I've been reflecting on past episodes, and as a coach working with women, I've gained so much insight into stress, anxiety, and the power of the vagus nerve. This episode builds on my earlier discussion of the vagus nerve and vagus nerve toning. Whether you're a longtime listener or new to the podcast, we'll explore how to reduce stress and anxiety, especially for women navigating hormonal changes, career pressures, and family life.

Who I Help (0:58)

I'm Megan Devito, a coach dedicated to supporting women with big responsibilities, ambitious dreams, and the stress and anxiety that often accompany them. As a former teacher and a mom of four, I guide women in managing their emotions and thoughts. My goal is to help you cultivate calm, confidence, and the time and energy to pursue your passions. I specialize in working with high-achieving women who are building careers, managing homes, supporting families, and experiencing hormonal fluctuations. If you're feeling overwhelmed by chaos, you're in the right place.

The Reality of Chaos (1:55)

Let's face it: life can feel chaotic. As women, we often grapple with the feeling that time is slipping away, wondering if it's too late to pursue new dreams. But it's not! We're in this for the long haul, and that means learning to slow down and pace ourselves. I understand that slowing down can feel counterintuitive. You might feel like you're in a constant sprint, with endless to-do lists and a mind racing with worries. Slowing down might even trigger guilt or discomfort. But it's precisely what you need. If this resonates with you, you're likely experiencing chronic, low-level fight-or-flight mode. I've been there, having dealt with anxiety for 30 years, and I want to help you find relief.

Symptoms of Fight-or-Flight (3:42)

Do you often feel overwhelmed before your feet even hit the floor in the morning? Do you snap at your loved ones, your spouse, partner, kids, or family? Are you exhausted but wired, distracted, or foggy-brained? Do you reach for comfort food to cope? These are all signs of stress and anxiety, indicating that your nervous system is stuck in fight-or-flight. While hormonal shifts, like those during perimenopause or menopause, can contribute to these feelings, chronic stress often exacerbates them. It's crucial to distinguish between hormonal symptoms and those caused by a dysregulated nervous system.

Additional Symptoms (5:49)

Other signs that you may be in fight-or-flight include frequent illness, headaches, insomnia, weight gain, bloating, burnout, and feeling like everything is too much. You might also experience decreased focus, productivity, decision fatigue, and strained relationships. The lack of joy and feeling that "everything is heavy" is another significant indicator. I want to help you rediscover joy and excitement in your life.

The Brain in Fight-or-Flight (8:33)

Decision fatigue is a key symptom of chronic stress. To understand why, it's essential to know how your brain functions under stress. Your brain has an "old brain" (the lizard brain or caveman brain) focused on survival, and a "new brain" (the frontal lobe) responsible for higher-level thinking. In a fight-or-flight state, the old brain takes over, suppressing the frontal lobe. This impairs your ability to think clearly, make decisions, and focus. Therefore, learning to regulate your nervous system and manage your vagus nerve is crucial to get out of that state.

Ineffective Coping Mechanisms (10:44)

Many women attempt to manage stress and exhaustion with coping mechanisms that ultimately don't address the root cause. These might include excessive caffeine consumption, relying on wine to unwind, or pushing themselves harder despite feeling drained. While these strategies might provide temporary relief, they're not sustainable and can worsen the underlying problem. We need to shift away from "getting through" life and towards actively enjoying it.

The Importance of Nervous System Regulation (12:29)

To truly alleviate stress and anxiety, we need to address the nervous system. While medication can be helpful, it's not always the only solution. Learning to regulate your nervous system, particularly by toning the vagus nerve, can lead to significant improvements in sleep, digestion, mood, energy levels, focus, and confidence. You can develop healthier boundaries, increase patience, and enhance your overall emotional well-being.

Vagus Nerve Toning Techniques (15:00)

The good news is that you can begin toning your vagus nerve even with a busy schedule. These techniques can be practiced anywhere, anytime:

• Slower Breathing (15:23): Practice slow, deep breathing, aiming for about six breaths per minute. A helpful technique is to inhale for five seconds, hold for five seconds, and exhale for seven seconds. The key is to exhale longer than you inhale. Five minutes of daily practice can make a difference.

• Move Your Body (17:53): Regular physical activity, such as lifting weights, brisk walking, or HIIT workouts, helps your nervous system become more resilient to stress. Exercise helps your body learn to recover from an elevated heart rate and return to a calm state.

• Humming, Gargling, Singing (19:00): Activities that involve your vocal cords, such as humming, gargling water, or singing, stimulate the vagus nerve.

• Cold Water Exposure (20:27): Splashing cold water on your face or taking a cold shower can trigger the relaxation response.

• Laughter (20:27): Laughter massages the vagus nerve and releases endorphins, promoting feelings of happiness. Prioritize activities that bring you joy and connection.

• Gut Health (21:36): Support your gut biome with probiotics, prebiotics, omega-3 fatty acids, and whole foods. The vagus nerve connects your gut and brain, and a healthy gut contributes to reduced anxiety.

Taking Action (24:13)

If this episode resonated with you, I invite you to schedule a free Balance and Boundaries audit with me. This session will help you identify what's working well in your life, pinpoint areas of imbalance, and create an action plan to regulate your nervous system and set healthy boundaries. There's no sales pitch; it's simply an opportunity for you to gain clarity and direction.

Call to Action (25:15)

You can book your free Balance and Boundaries audit on my website at www.megandevito.com The call is about 30-45 minutes, and you'll receive a summary of our discussion.

Conclusion (26:00)

I encourage you to incorporate these simple yet effective techniques into your daily routine. Remember, small consistent actions can lead to significant improvements in your well-being. Thank you for joining me today, and I look forward to connecting with you again soon!