Vagus nerve magic: Mastering stress for Mums
- kamahealth
- Mar 20, 2024
- 4 min read
Updated: Nov 14
Motherhood and life in general ask a lot of your nervous system. Between constant decisions, interrupted sleep, emotional load and the pressure to keep everything moving, it is no surprise that many women feel wired, overwhelmed or flat.
One piece of the puzzle that often gets overlooked is the vagus nerve. Understanding it can help you make sense of your stress responses and create more steadiness in your day..
Understanding your nervous system in a practical way
Polyvagal Theory, developed by Dr Stephen Porges, explains how your body shifts between different physiological states depending on whether it senses safety, challenge or overwhelm. It is not about thinking your way out of stress. It is about what your body feels.
Rather than three separate modes, think of them as states you move between.
Mobilisation (fight or flight)
When something feels threatening or urgent, your system speeds up. You might feel tense, on edge, reactive or unable to switch off.
Immobilisation (shutdown or collapse)
When things feel too much, your system can go the other way. You may feel flat, foggy, detached or exhausted.
Ventral vagal (connection and regulation)
This is the state where you feel steady, grounded, clear and connected. Your breathing slows. You can think, relate and respond rather than react.
We move through these states every day. What matters is how easily your system can return to regulation. This is where the vagus nerve becomes important.
Why the vagus nerve matters
The vagus nerve is one of the main pathways between your brain and body. It influences your heart rate, digestion, breathing, immune function, mood and even your facial expressions and tone of voice.
When your vagus nerve is well supported, your body can shift back into a regulated state more easily after a stressor. When it is under strain, you may stay stuck in fight or flight or collapse for longer than you want to.
Small, consistent practices can strengthen vagal tone and help your system feel safer, calmer and more responsive.
Six grounded ways to support your vagus nerve
These practices do not require hours of free time. A few minutes, or even a few intentional breaths, can shift your internal state.
1. Gentle, mindful movement
Slow movement like yoga, tai chi, qi gong or a simple mindful walk helps your body release built up tension and signals safety to your nervous system. Movement also supports digestion and breathing, both closely linked to vagal tone.
2. Slow, coherent breathing
Deep, unforced breathing down into your belly is one of the quickest ways to activate the parasympathetic response. Aim for a slow rhythm, for example a count of 4 in and 6 out. This naturally lowers your heart rate and calms your internal pace.
3. Moments of quiet
Silence is deeply regulating. Even a few minutes with no noise, no screens and no demands can help your system reset. Think of it as giving your nervous system a clear signal that, in this moment, you are safe.
4. Nourishing food and gut support
Your vagus nerve plays a major role in the gut and brain connection. Foods rich in fibre, polyphenols and gentle probiotics can support digestion and stabilise mood. Think colourful vegetables, fermented foods, flaxseeds and omega 3 sources like salmon or chia.
5. Time in nature
Stepping outside, even briefly, helps shift your body out of stress chemistry. Natural light, fresh air, green space and grounded sensory input all support vagal activation and emotional steadiness.
6. Gratitude or reflective practice
A simple gratitude moment shifts your physiology into a state of safety and connection. It does not need to be a journal. It can be one quiet reflection on something that feels supportive or meaningful in your day.
Bringing calm into real life
You do not need a perfect routine. You do not need an hour of solitude (even though that would be fab!). What matters is frequency, not intensity. Short practices, even ten seconds or one minute, teach your nervous system that it can come back to safety again and again. That steadiness naturally affects your mood, your relationships, your patience and your overall sense of wellbeing.
Understanding the vagus nerve is not about adding more to your to do list. It is about creating small anchors of regulation throughout your day so you can meet life with more clarity and less overwhelm.
If you are supporting a family, running a business, caring for others or holding multiple roles, this work becomes even more important. Your calm sets the tone in your home and your children learn nervous system regulation through you.
A gentle reminder
You do not need to push harder to feel better. You can build capacity in small, sustainable ways. Start with one practice. Let it be simple. Let it be kind. Your system will respond.
References:
Sign up for Kama Health updates HERE
Comments