Let’s be honest: menopause can feel like a total plot twist in the story of your body. Hot flashes, mood swings, disrupted sleep—it’s like the sequel no one asked for. But there’s something exciting that’s worth a closer look: vagal toning. While it sounds super scientific, it’s really just a fancy way of saying “helping your vagus nerve chill out and work better.” So, let’s break it down and explore how this practice could be a supportive tool in your menopause toolkit.
What is Vagal Toning?
First things first: the vagus nerve. It’s a long, winding nerve that starts in your brainstem and runs through your chest and abdomen, connecting to major organs. Think of it as your body’s two-way communication superhighway between your brain and your gut. When your vagus nerve is working well, it helps keep you in a balanced state, regulating your heart rate, digestion, and even your stress levels. It’s a key player in your parasympathetic nervous system, which is responsible for that "rest and digest" response.
Vagal toning refers to practices that stimulate the vagus nerve, essentially giving it a workout so it’s strong and responsive. And while the term might be new to you, the techniques like deep breathing, humming, or even yoga are probably things you’ve done before.
Menopause Meets the Nervous System
During menopause, your body is going through major hormonal shifts. Estrogen and progesterone, which influence so many systems in your body, start to decrease. These changes can leave you feeling like your emotions are a rollercoaster, your sleep is on strike, and your ability to manage stress is, well, not great.
This is where the vagus nerve steps into the picture. A well-toned vagus nerve could help your body transition more smoothly through these changes by improving your stress response, balancing your mood, and promoting better sleep. While it’s not a cure-all (nothing is!), it’s one of those supportive habits that can make the ups and downs feel a little more manageable.
How to Get Started with Vagal Toning
Here’s the best part: vagal toning doesn’t require any fancy equipment or major time commitments. Here are some simple practices to try:
1. Deep Breathing
Taking slow, intentional breaths is one of the easiest ways to stimulate your vagus nerve. Aim for a 4-7-8 pattern: inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Do this for a few minutes when you’re feeling stressed or before bedtime.
2. Humming or Singing
Yes, belting out your favorite song in the car counts! The vibrations from humming or singing stimulate the vagus nerve. Bonus points if you’re having fun while doing it.
3. Cold Exposure
Splashing your face with cold water or ending your shower with 30 seconds of cold water can stimulate the vagus nerve. It’s a little jarring, but you might notice a refreshing sense of calm afterward.
4. Yoga and Gentle Movement
Certain yoga poses, especially ones that involve twists or deep breathing, can help stimulate the vagus nerve. Think child’s pose, cat-cow stretches, or seated twists.
5. Meditation or Mindfulness
Practicing mindfulness or even a short meditation can bring your body into a parasympathetic state. Apps like Calm or Insight Timer make this super easy to incorporate into your day.
The Connection Between Stress and Menopause
Stress and menopause often go hand in hand, partly because hormonal shifts can make your body more sensitive to stress. And when stress builds up, it can exacerbate menopause symptoms like insomnia, anxiety, or even brain fog. This is why practices that support your nervous system, like vagal toning, are so valuable.
There’s also emerging research that suggests a strong vagus nerve is linked to better overall resilience—both mentally and physically. While studies specific to menopause and vagal toning are still limited, what we do know about the vagus nerve’s role in stress regulation makes it a compelling area to explore. [1] [2]
Real Talk: Managing Expectations
Let’s keep it real: vagal toning isn’t going to magically erase every menopause symptom. Think of it as a supportive practice, not a silver bullet. It’s one piece of the puzzle—like eating well, staying hydrated, moving your body, and getting enough sleep. But the beauty of vagal toning is that it’s simple, accessible, and can fit into your daily routine without overwhelming your already-packed schedule.
A Gentle Reminder About Self-Compassion
Menopause can feel overwhelming, and it’s easy to fall into the trap of thinking you need to “fix” everything. But here’s the truth: your body is doing its best to adapt to this new phase. Adding practices like vagal toning isn’t about perfection—it’s about giving yourself tools to feel supported and cared for. Small, consistent habits add up over time, and even a few minutes of deep breathing or humming can make a difference.
Want to Dive Deeper?
If you’re curious about incorporating vagal toning into a more structured routine, my course Beat the Burnout could be a perfect fit. It’s designed to help you unlock the power of your vagus nerve with guided exercises that are simple, effective, and easy to follow. Whether you’re navigating menopause or just looking for ways to feel more calm and connected in your body, this course is here to support you every step of the way.