How to trick your nervous system into calming down when you’re stressed at work

The body's fight-or-flight response is a natural mechanism that prepares it for threats, but it can be triggered by non-life-or-death events, leading to chronic stress and anxiety. The opposite of fight-or-flight is rest-and-digest, which is controlled by the parasympathetic nervous system and promotes calmness. The vagus nerve plays a crucial role in achieving balance between these two states, and its activity is known as vagal tone. High vagal tone is associated with relaxation, while low vagal tone is linked to chronic stress and anxiety. It is possible to intentionally stimulate the vagus nerve to calm the body, and one way to do this is through deep breathing exercises. Deep breathing can signal the vagus nerve to activate a parasympathetic response, slowing down the heart rate and promoting relaxation. Different breathing modalities, such as breathing in through the nose and out through pursed lips, can impact heart rate variability and optimize the filling and emptying function of the heart. Meditation is also recommended as a way to improve heart rate variability, although its direct link to vagal tone is not proven. By understanding how the body works and using techniques like deep breathing and meditation, individuals can take control of their body's responses and reduce stress and anxiety. By making conscious choices about lifestyle habits, such as exercise, sleep, and diet, individuals can also promote overall health and well-being.