Stress is the body’s response to any unpleasant stimulus. In moderation, stress can be beneficial—motivating us to study, prepare for exams, succeed, and survive.
The first scientific publication on stress was released by Hans Selye in Nature in 1936. Regardless of the type, all stress triggers a similar physiological response in the body.
But stress is not just psycho-emotional. Factors such as high blood sugar, insulin resistance, imbalanced stomach acidity, elevated blood pressure, and cellular deficiencies in vitamins, minerals, or amino acids also create physiological stress.
This stress response may lead to:
- Adrenal gland hypertrophy
- Thymus and lymphoid tissue atrophy
- Gastric and duodenal ulcers
The Three Phases of Stress: Alarm – Adaptation – Exhaustion
Stress interferes with the conversion of pregnenolone into DHEA, increasing cortisol levels in the body.
DHEA is a precursor to both testosterone and estrogen, and is vital for:
- Supporting immune function
- Preserving muscle mass
- Promoting bone formation
- Enhancing cognitive performance
When cortisol levels rise:
- Blood pressure and heart rate increase
- Blood sugar and cholesterol rise to provide more energy
- Non-essential functions like bone formation, skin repair, reproduction, and digestion are downregulated
- Estrogen and testosterone levels decrease
- Gastric acid secretion is reduced, slowing digestion
- Calcium absorption declines, raising parathyroid hormone levels
- The immune system becomes suppressed
Alarm Phase (Fight or Flight):
- Rapid breathing
- Elevated heart rate and blood pressure
- Dilated pupils
- Increased red blood cell and clotting activity
- Slowed digestion
- Blood flow redirected to vital organs
Adaptation Phase (Resistance):
- Sustained high cortisol
- Suppressed immunity
- Slowed digestive, reproductive, and repair systems
- Increased energy demand
Exhaustion Phase:
- The body’s coping capacity collapses
- Energy is depleted
- Catabolic state begins, leading to tissue breakdown
- Organ damage and dysfunction emerge
- Increased vulnerability to physical and mental illness
Long-Term Impact of Chronic Stress
Chronic stress leads to:
- DNA damage and telomere shortening
- Oxidative stress due to increased free radicals
- Cellular aging and mitochondrial dysfunction
- Chronic inflammation and decreased quality of life
Managing Stress Through Vagus Nerve Activation
We can’t always avoid stress, but we can teach the body how to respond more calmly—by stimulating the vagus nerve. This activates the parasympathetic nervous system, shifting the body out of “fight or flight” and into “rest and digest.”
A simple technique is the 3-6-6 breathing method:
Breathe in for 3 seconds, hold for 6 seconds, exhale for 6 seconds — three times a day for 3–5 minutes.
This activates the prefrontal cortex, helping regulate emotion, focus, and decision-making.
Effective Ways to Stimulate the Vagus Nerve:
- Breathwork & deep breathing
- Yoga & meditation
- Tai Chi
- Chanting or humming (“Om” sound)
- Listening to frequencies between 0.15–0.40 Hz
- Regular aerobic exercise
- Splashing cold water on the face after exercise
- Grounding (walking barefoot on natural surfaces)
- Applying ice near the ears
- Gag reflex stimulation with a tongue scraper
- Cold shower after sauna
- Sleeping on the right side with quality sleep
- Chewing gum
- Eating mindfully and chewing slowly
- Drinking enough water with proper pH
- Prioritizing probiotic-rich foods for gut microbiome health
What Happens When the Vagus Nerve Is Activated?
- Cortisol and stress hormones decrease
- Heart rate and blood pressure normalize
- Sleep quality improves
- Insulin sensitivity increases
- Abdominal fat decreases
- Blood sugar and cholesterol levels decline
- Risk of chronic inflammatory diseases is reduced
In summary:
Stress is inevitable—but its damage is not. Through lifestyle changes, vagus nerve stimulation, and a deeper understanding of our physiology, we can manage stress effectively and preserve our long-term health and well-being.
