Understanding the Link Between Stress, Trauma, and Health

Stress and trauma are not just psychological experiences; they also deeply impact our physical health. When we experience stress, especially chronic or traumatic stress, our autonomic nervous system (ANS) — which regulates our heart rate, digestion, and respiratory rate — can become imbalanced. Left unaddressed, these imbalances may lead to anxiety, depression, and even chronic pain or illness. Renowned trauma expert Dr. Bessel van der Kolk captures this reality well in his work, stating, "The body keeps the score." Traumatic stress isn’t something we can simply talk or think our way out of, as it is stored in both mind and body.  

The Autonomic Nervous System and the Vagus Nerve  

To understand how trauma affects the body, we need to look closer at the vagus nerve — one of the longest and most influential nerves in our body. The vagus nerve acts like a two-way communication highway between the brain and body, connecting many vital organs and helping regulate our ANS. When the vagus nerve is balanced and functioning well, it aids in calmness, digestion, and emotional regulation. But if this nerve becomes dysregulated due to trauma or chronic stress, it can disrupt the ANS, leaving us feeling overwhelmed, anxious, or even numb.  

The ANS has two main branches: the sympathetic nervous system, which activates our “fight or flight” response, and the parasympathetic nervous system, which calms us down. Trauma can cause the sympathetic system to be overly active (hyper-arousal) or leave us feeling frozen and disconnected (hypo-arousal). Both of these states can profoundly impact our mental and physical well-being.  

How Vagus Nerve Stimulation Aids in Healing  

When we work to restore balance in the vagus nerve and the ANS, we give our body and mind a chance to heal. Stimulating the vagus nerve is one of the most effective ways to regulate both sympathetic and parasympathetic responses, bringing us out of stress-induced hyper- or hypo-arousal. By enhancing the vagus nerve’s tone — its ability to respond flexibly and adaptively — we can help prevent chronic stress from taking hold in our bodies.  

Tools for Vagus Nerve Regulation  

Natural ways to engage the vagus nerve are accessible and effective, primarily through breathwork and movement. Here are a few practices you can try:  

• Breathwork: Deep, slow, and controlled breathing, especially diaphragmatic or “belly” breathing, can stimulate the vagus nerve, helping your body shift from a stressed state to a calm one. Try inhaling for four counts, holding briefly, then exhaling slowly for six to eight counts to activate the calming effects of the vagus nerve.  
• Mindful Movement: Gentle exercises such as yoga, tai chi, or walking outdoors support both body and mind, helping to down-regulate stress and encouraging vagal tone. Moving with awareness allows us to connect with our body’s sensations, increasing our capacity for self-regulation.  
• Humming, Chanting, and Singing: Since the vagus nerve passes through the vocal cords, vocal activities like humming or chanting can activate it. These practices also encourage a slow, steady exhalation, which further promotes calm.  

These tools are not quick fixes but powerful practices that, over time, help our body regain balance and resilience. If you’ve experienced trauma, it may feel challenging to start these practices, but even small, consistent steps can build a foundation for greater health.  

Healing through Connection: Mind and Body  

Understanding the link between stress, trauma, and physical health allows us to move beyond purely cognitive approaches to healing. By incorporating practices that stimulate the vagus nerve and regulate the ANS, we can create space for holistic healing, supporting both the mind and body on the journey to recovery.  

If you’re curious to explore how stress and trauma might be impacting your nervous system, I warmly invite you to connect with me. Through my offerings in counselling and therapeutic yoga, we can gently explore the ways stress manifests in your body and how it affects your overall well-being. In our work together, we’ll take a polyvagal-informed approach, helping you understand your unique responses and pathways to regulation.  

Or, if you’re seeking a structured journey, consider joining my six-week Nourishing Program exploring nervous system regulation. This program is designed to support you in building a foundation of well-being, where we dive into nervous system regulation and discover the practices that nurture balance, resilience, and health. Whatever path resonates, I look forward to walking alongside you on this journey of healing and self-discovery.  

With warmth, 

Kate