Wandering toward wellness, where nature and nerves meet
Gentle ways to activate your vagus nerve and find ease
Welcome, wildling.
It's so good to see you again! 🌿
I've been working very hard lately, and I'm feeling the effects. My body, mind, and spirit are under assault from busyness and the pressure of "doing" and "thinking" with too little rest. Like many of us, I am also affected by what's happening in the world. And no matter how much I try to avoid the news or stay off social media, worry creeps in.
I've created an entire wellness modality dedicated to feeling calm and resilient, but that doesn't make me an expert at staying balanced all the time. I put the Whispering Wilds to work regularly. Without nature, I would quickly fall into illness and distress.
So, if you’re worn down, overwhelmed, or stuck in a cycle of stress, you’re not alone.
In this edition, we’ll explore our body’s core mechanism for breaking free from the tension trap.
Our bodies and minds struggle to keep up these days, leaving us anxious, tense, and exhausted. And many have dealt with this for years.
But here’s the good news: it's never too late to unwind. Your body already has a built-in pathway to calm.
It’s called the vagus nerve. And just like nature bounces back after a disaster, your nervous system knows how to heal - if you give it the right conditions.
The Two Seasons Within You
🍂 Think of your nervous system as the seasons:
The Sympathetic Nervous System (responsible for "fight-or-flight") is like summer storms - fast and intense. The sympathetic nerve response assumes you're in an emergency and protects you. When stress hits, your heart pounds, your muscles tense, and your breathing speeds up. Your body is ready to fight or flee.
The Parasympathetic Nervous System (responsible for "rest-and-digest") is like autumn’s shift - slowing down, settling into quiet. It’s ruled by the vagus nerve, which calms your heart rate, eases digestion, and restores a sense of safety.
But what happens when stress piles up, never giving your body a chance to escape to a calm state?
Chronic stress keeps you in "summer storm mode," burning out your energy and making you feel sick, scattered, and completely drained.
Nature doesn’t fight storms. It does its best to shelter, bend, and flow - and afterward, it restores.
You can do the same by learning to activate your vagus nerve, helping your body shift into rest, recovery, and resilience.🌿
The Wandering Nerve is Your Pathway to Peace
Deep within your body, the vagus nerve quietly shapes your well-being. It’s one of the most important yet overlooked players in our health.
The vagus nerve is the longest cranial nerve, traveling from your brainstem to your heart, lungs, digestive system, and nearly every major organ.
It winds through your body like a meandering river, branching into countless rivulets, sending messages between your brain and body. It regulates everything from your heart rate, digestion, immune response, and mood.
Because of its vast reach, it’s often called “the wandering nerve.”
And like a traveler mapping distant lands, the vagus nerve bridges the gap between your mind and body.
Think of it as the switch that tells your body when to relax, preventing your sympathetic nervous system from spiraling out of control.
“The vagus nerve is the conductor of the human body symphony orchestra.” - Navaz Habib
When your vagus nerve functions well, it helps:
🌿 Lower heart rate & blood pressure
🌿 Improve digestion & gut health
🌿 Reduce inflammation in the body
🌿 Calm the nervous system & ease anxiety
🌿 Enhance emotional resilience & stress relief
But chronic stress, trauma, illness, or simply the day-to-day experiences of modern life can throw this system off balance, keeping your body stuck in high alert mode.
Tight muscles, shallow breathing, racing thoughts.
Over time, this leads to burnout, fatigue, digestive issues, anxiety, and even chronic pain and illness.
Thankfully, you can strengthen and activate your vagus nerve naturally with simple activities - many of which you can do anywhere, at any time.
And just as nature exists in cycles of pressure and restfulness - storms rolling in, then sunshine breaking through - you can guide your body and mind to a healthy response to stressful situations. ✨
The Cost of Chronic Stress & How the Vagus Nerve Helps
I probably don't have to tell you this, but just in case...
Left unchecked, stress takes a measurable toll on your body, mind, and spirit. It weakens your immune system, disrupts digestion, and keeps your mind racing. It negatively affects your ability to truly connect with others and experience life fully.
Over time, you may notice:
🔥 Tension in your shoulders, jaw, or stomach
🔥 Trouble sleeping or waking up tired
🔥 Being "on edge" or easily overwhelmed
🔥 Digestive issues, headaches, or brain fog
🔥 A constant feeling of being "stuck" in stress or doom
The vagus nerve promotes balance and helps your body repair damage. But it needs stimulation to work its magic.
Luckily, all it takes is simple practices that work with your body’s functions and capabilities.
It's as Easy as One... Two... Breathe
Vagus nerve stimulation techniques are vast and varied. There's something for everyone. We can also frame many related concepts through a natural lens.
Here are some starting points. As always, consider what's medically and psychologically safe for you.
🌬️ Breathwork: Slow, deep breathing (especially with a longer exhale) signals safety to your nervous system. Try inhaling for 4 seconds, holding for 4, and exhaling for 8, like a tide rolling in and out.
🎶 Humming & Singing: The vibration of your vocal cords stimulates the nearby vagus nerve to change your body's state. Think of it like birds singing at dawn to signal a new day.
🫶 Acupressure & Massage: The vagus nerve comes to the surface near your ears. Specific kinds of ear pressure can ease you into relaxation. Many people find touch deeply calming, like a full-body or facial massage. And speaking of pressure - never underestimate hugs. Trees hug well! You may be surprised how satisfying it feels as it triggers happy chemicals within you.
🌀 Somatic Movement: Dancing, yoga, Tai Chi, and other embodied movements provide relief through rhythm and flow. Even if your mind struggles to self-soothe, your body knows how. Trust it.
The key is consistency. Your nervous system needs gentle, steady care to thrive.
Feel It to Free It: The Power of Somatic Healing
"Somatic" simply means "of the body." While we often focus on thoughts and emotions during therapy, for many people, true healing happens when we include the body, too.
Somatic therapies use breath, movement, and awareness to release stored tension, process emotions, and regulate the nervous system.
If talk therapy feels like something's missing, or if stress lingers even when you "know better," it might be because your body is still carrying the weight. 💔
Somatic practices help you return to yourself. They’re especially powerful for trauma, anxiety, and stress recovery - letting you feel safe and at home in your body again.
A Soothing Somatic Practice to Release Tension
I've recorded a short somatic meditation just for you. 🍃
In 8 minutes, we'll activate your vagus nerve through gentle movement, breathwork, and affirmations.
This quick "in and out" is not meant to achieve a deep meditative state. It's practical for daily life, and it gives you a taste of what's possible when you invite awareness of your body into wellness practices and emulate nature in the Whispering Wilds way!
This practice can be done at your desk or anywhere you’re comfortable. You can do it in your car, on your lunch break, or sitting on your bed before sleep. No special setup needed.
I’ll guide you every step of the way.
Note: Breathwork, meditation, and movement aren’t safe for everyone. If you have medical or psychological concerns, check with your doctor or therapist before trying any new practice.
Three Ways I Nourish My Vagus Nerve Every Day
1. Ear Massage
As I mentioned earlier, the vagus nerve surfaces near your ears - so a gentle ear massage can be very effective. I personally love this technique - this "how to" video was a blessing to find! Vagus Nerve Massage For Stress And Anxiety Relief
Please, always check with a professional before trying any new massage.
2. Humming or Singing
I noted this tip above, but like ear massage, I'm including it again because I benefit from it every night! You don't have to consider yourself a singer to use your voice. Humming a steady note or singing a song you love sends stimulating vibrations to your vagus nerve.
Bonus points if you sing while enjoying nature in any way. Houseplants respond well to music, and I've found birds love it when you sing to them. Treat your local songbirds to a song of your own.
3. Chewing (Yes, Really!)
Chewing activates “rest and digest” mode. This mode is exactly what it sounds like: a state of restfulness when your gut can digest and your body benefits from the nutrients you've given it.
When I was a child, I wandered the wild chewing birch bark and mint leaves with my grandmother - little rituals that made happy memories and peaceful moments.
You should forage only if you're confident in identifying plants. Not all plants are safe for everyone, so check with your doctor first.
Chewing gum works just as well. I like to chew sugar-free mint or cinnamon gum an hour before bed to encourage deep relaxation.
Chewing gum, singing, and ear massage are all part of my nightly routine - alongside a natural, cozy environment, splashing cold water on my face, and soothing herbal tea. I also use any of the three, among other practices, as a rescue during acute stress.
Even small acts, done regularly, “tone” your vagus nerve and shift your nervous system over time.
Regular Reflections from the Whispering Wilds
Did you know I publish regular notes on The Whispering Wilds’ Substack "Notes" page?
They're little offerings of nature-inspired wisdom, gentle reminders, food for thought, and even love letters from my wild heart. 💚
You’ll find simple tips, reflections, and ways to weave nature’s quiet magic into your daily life. Be sure to check in often. You never know what might speak to you.
Soften and Settle In
Your body, mind, and spirit are wise. You have everything you need to find balance within you.
Like willows that bend but don’t break.
Your vagus nerve is your way back to calm, and nature will guide you there. 🌿
If this post resonated with you, hit reply (for paid subscribers) or email dina@whisperingwilds.com (for everyone) and share with me - what helps you reset when stress takes over?
Thank you for reading. I’ll see you next time. Until then, breathe deeply, move gently, and trust in yourself.
I'm so proud of you.
Dina
If you enjoy The Whispering Wilds and feel moved to help, tips are always appreciated and keep this space thriving. ✨
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Please Note...
The Whispering Wilds method is not a replacement for medical and mental health care. Alternative health and wellness shines when it complements modern medicine, just as I believe modern medicine is at its best when accompanied by a holistic perspective. If you have a heart, lung, or circulatory condition, or suspect you do, or if you have a mental health disorder, or suspect you do, please ask your doctor or therapist before beginning any wellness practice.
Breathwork, meditation, journaling, movement, and other practices in The Whispering Wilds aren't suitable for everyone. The good news is that if your doctor or therapist advises you against a particular practice, the Whispering Wilds method will likely present alternatives to explore. Always ask your medical or mental health professionals first because we are all complex, unique individuals, and no true wellness approach is one-size-fits-all.