The Parasympathetic Nervous System, Vagus Nerve, and Stress Relief

By Dr. Douglas Cowan, Psy.D.
Marriage and Family Therapist

If you’ve ever taken a deep breath and felt your whole body relax, you’ve experienced the power of the parasympathetic nervous system. In a world driven by deadlines, disruption, and digital overload, this part of the nervous system is your body’s greatest ally in recovering from stress. At the heart of this system lies the vagus nerve—one of the most important yet overlooked keys to mental health and emotional regulation.

What Is the Parasympathetic Nervous System?

The parasympathetic nervous system (PNS) is one of the two main branches of your autonomic nervous system. While the sympathetic branch governs your ‘fight or flight’ response, the parasympathetic branch is responsible for ‘rest and digest.’ It slows the heart rate, promotes digestion, and brings your body back to balance after a stressful event.

When the parasympathetic system is activated, your breathing slows, your muscles relax, and your heart rate decreases. Your brain receives signals that it’s safe to let go of tension. This shift doesn’t just feel good—it is biologically essential for healing, growth, and long-term mental health.

The Vagus Nerve: Your Body’s Stress Reset Button

The vagus nerve is the longest cranial nerve in your body, running from the brainstem through the neck and into nearly every major organ—including the lungs, heart, and digestive tract. It acts like a superhighway, carrying information back and forth between the brain and body.

When the vagus nerve is stimulated, it activates the parasympathetic nervous system. This lowers heart rate, reduces inflammation, calms the amygdala, and increases heart rate variability (HRV), a key marker of emotional flexibility and resilience.

Polyvagal Theory: A New Understanding of Safety and Connection

Developed by Dr. Stephen Porges, Polyvagal Theory provides a roadmap for understanding how the vagus nerve determines our sense of safety. The theory proposes that there are two vagal pathways: the older, dorsal vagus (associated with shutdown and freeze) and the newer, ventral vagus, which supports connection, calm, and social engagement.

When your ventral vagus is active, you feel safe. You breathe fully. You engage with others. You think clearly. But under threat, the system can collapse—leading to fight, flight, or freeze. Chronic anxiety, depression, and trauma can keep the body stuck in this sympathetic or dorsal vagal state.

Signs of a Dysregulated Nervous System

• When your parasympathetic system isn’t functioning well, you may experience:
• – Chronic anxiety or hypervigilance
• – Digestive issues (IBS, nausea, bloating)
• – Sleep problems
• – Brain fog, low energy, or chronic fatigue
• – Difficulty feeling calm, connected, or emotionally present

How to Stimulate the Vagus Nerve Naturally

There are several powerful, evidence-based ways to activate the vagus nerve and engage the parasympathetic response:

• – **Breathwork**: Deep, slow breathing—especially exhaling longer than you inhale—stimulates the vagus nerve and lowers cortisol.
• – **Cold exposure**: Splashing cold water on your face or taking cold showers can trigger the vagus nerve.
• – **Humming and chanting**: The vagus nerve runs through your vocal cords, and vocalization sends soothing signals to your brain.
• – **Gargling and singing**: Like humming, these activate throat muscles connected to the vagus nerve.
• – **Prayer and meditation**: Practices that slow your breath and cultivate gratitude have been shown to increase vagal tone.
• – **EFT Tapping**: Gentle acupressure at key points calms the emotional brain and signals safety.
• – **Social connection**: Safe eye contact, gentle touch, and genuine conversation activate the ventral vagus system.

Cranial Electrotherapy Stimulation (CES) and the Vagus Nerve

CES devices like the CalmBox use microcurrent stimulation to reduce anxiety by increasing alpha brainwaves and calming overactive neural circuits. There is growing evidence that CES also stimulates vagal tone—especially when electrodes are placed near the ears (auricular branches of the vagus nerve).

A number of studies, including randomized controlled trials, have shown CES to reduce symptoms of anxiety, improve sleep, and increase HRV. For individuals stuck in sympathetic overdrive, CES can offer a powerful, non-drug way to retrain the nervous system.

Phototherapy Patches and Parasympathetic Activation

LifeWave’s X39 and Aeon patches use light to stimulate acupuncture points, reducing inflammation and balancing the nervous system. Aeon, in particular, is designed to lower cortisol and support neurological regulation—making it an ideal complement to parasympathetic-focused practices.

Using these patches in combination with CES, breathwork, and tapping may create a synergistic effect, amplifying the body’s natural ability to recover from stress.

Creating a Daily Rhythm for Nervous System Recovery

Try the following routine to support your parasympathetic system:

• – **Morning**: Apply X39 + Aeon patches, breathwork (4-4-6), gratitude journaling
• – **Afternoon**: EFT tapping, hydration, movement or walking
• – **Evening**: CES CalmBox session, magnesium or calming tea, prayer or journaling

Final Thoughts

You don’t have to be stuck in survival mode. By learning to engage the parasympathetic nervous system—and especially the vagus nerve—you can begin to feel safe, calm, and connected again. The path to healing doesn’t always start in your thoughts. Sometimes, it starts with your breath.

*This article is for educational purposes only and does not replace medical or psychological advice. Please consult a licensed provider for personalized care.*