When You Don’t Recognise Yourself Anymore: A Wake-Up Call for the Woman Who’s Been Holding It All Together

When You Don’t Recognise Yourself Anymore: A Wake-Up Call for the Woman Who’s Been Holding It All Together

by | Oct 12, 2025 | Anxiety, Burnout, Women's Health

The kettle clicks off, but you’ve already walked away.
Your coffee goes cold again.
You catch your reflection in the window and pause.
Who is she? The woman staring back looks tired. Capable, yes - but dulled. Like someone who’s forgotten what it feels like to actually live rather than just keep going.

You breathe out a sigh that feels heavier than it should. And deep down, in that small quiet place that rarely gets a voice, you whisper - something has to change.

The Cost of Staying Stuck

Most women don’t realise how much they’re carrying until they stop - and stopping feels almost impossible. You move through each day on autopilot. Work. Family. Caring. Holding. Fixing. You’ve mastered the art of “I’m fine,” even when your chest tightens, your patience shortens, and your mind runs faster than your body can keep up.

This constant hum of pressure isn’t strength - it’s survival. And while the world praises your ability to do it all, your nervous system is quietly waving a white flag.

When stress becomes your baseline, your body stops distinguishing between busy and unsafe. Cortisol rises, sleep becomes shallow, digestion slows, and you start to feel disconnected - not just from others, but from yourself.

Have you noticed how even moments of stillness feel uncomfortable now? How silence makes your mind panic? That’s not failure. It’s your body’s way of saying - I’ve forgotten what calm feels like.

Why You Can’t Hear Yourself Anymore

You’ve spent so long listening to everyone else - their needs, their schedules, their noise - that your own voice became background static.

At first, it’s subtle. You stop choosing what music you love. You say “I don’t mind” a little too often. You silence the part of you that craves space, softness, or change.

Eventually, you don’t just stop hearing your intuition - you stop trusting it. Your internal compass is still there, spinning and screaming beneath the surface, but life has grown too loud for you to hear it.

From a scientific point of view, this is what happens when the sympathetic nervous system - the fight, flight, or freeze response - becomes dominant. When it stays switched on too long, it rewires your body to seek constant stimulation and productivity, even when rest would serve you better.

That’s why scrolling feels easier than meditating.
Why you replay conversations instead of sleeping.
Why rest doesn’t actually feel restful anymore.

Pause for a second:
When was the last time you did something purely because it brought you joy - not because it ticked a box or helped someone else?

The Moment It Clicks

There’s always a moment - sometimes quiet, sometimes loud - when you realise the version of you that once sparkled has dimmed.

Maybe it’s when you forget what laughter sounds like coming from your own body.
Maybe it’s when you look around at the life you built and wonder, Why doesn’t this feel like mine anymore?

That moment isn’t failure. It’s awareness.
And awareness is the start of coming home.

Here’s the truth: you don’t need a new life. You need a new way of being within it. Change doesn’t always look like leaving everything behind - it often looks like learning to stay, but differently.

The Science of Coming Home to Yourself

Your nervous system is the bridge between your mind and body - it’s how you experience safety, connection, and calm. When you learn to regulate it, you begin to change your entire reality from the inside out.

When you take a slow, steady breath, your vagus nerve sends a signal of safety through your body. Your heart rate steadies, your muscles soften, and your brain shifts out of survival mode.

This is why simple practices like breathwork or meditation for anxiety aren’t just “wellness trends.” They’re rewiring tools. Each conscious breath is a quiet rebellion against burnout. Each pause is a reminder - I get to choose how I meet this moment.

Try this:
Close your eyes.
Inhale through your nose for four counts.
Hold for two.
Exhale through your mouth for six.
Notice the small drop in tension as you do. That’s your body remembering safety.

Reclaiming the You Beneath the Noise

When you begin to regulate your nervous system, your world doesn’t flip overnight - but the way you move through it does.

Here’s what that looks like in real life:

  • Mornings feel lighter. You wake without dread, and that first breath doesn’t carry panic.

  • Your relationships soften. You stop snapping in frustration and start responding from calm.

  • You make decisions with clarity. No more endless back-and-forth in your head.

  • You rest without guilt. You finally understand that rest isn’t indulgent - it’s intelligent.

  • You feel safe in your own body again. You no longer need to escape yourself to find peace.

It’s not about moving to Bali, quitting your job, or reinventing your identity. It’s about returning to who you were before life told you to be everything for everyone else.

You might still live in the same house, work the same hours, and parent the same kids - but something inside you shifts. You stop living from reactivity and start living from rhythm.

Ask yourself:
What would it feel like to be calm even when life isn’t?
To trust your own timing?
To feel at home in yourself, no matter where you are?

The Cost of Ignoring the Call

Burnout doesn’t announce itself with fireworks. It seeps in slowly. The exhaustion you keep brushing off becomes constant. The brain fog thickens. The joy you used to feel in small moments fades to grey.

And yet, the world keeps applauding your ability to keep going. That’s the dangerous part - being rewarded for your resilience while silently losing yourself.

You start to believe that if you can just get through this week, this month, this season, it’ll get better. But “later” never comes.

The longer you stay disconnected, the louder your body will try to get your attention. For some, it’s anxiety. For others, it’s illness. Your body will whisper until it has to shout.

Learning to Listen Again

Listening to your body is not weakness. It’s wisdom.

When you stop seeing stress relief as a luxury and start treating it as maintenance, everything changes.
Meditation for anxiety isn’t about emptying your mind - it’s about coming home to yourself. Breathwork isn’t about control - it’s about permission.

When you learn to regulate your nervous system, you start remembering who you are underneath the noise. And that version of you? She’s still there. Waiting. Patient. Ready.

Take a moment right now.
Close your eyes.
Breathe slowly.
Whisper to yourself, “I’m still here.”

That small pause is where healing begins.

    When You Start to Come Back to Life

    Here’s what begins to shift when you answer that inner call:

    • You stop rushing through your mornings and start moving with intention.

    • You find yourself laughing again, even at small things.

    • You stop saying yes when your body’s screaming no.

    • You sleep deeper. You digest better. You think clearer.

    • You start making choices from alignment, not obligation.

    You don’t need to escape your life to feel better. You just need to learn how to be in it differently.

    Maybe healing isn’t about becoming someone new. Maybe it’s about remembering who you were before you learned to survive.

    The Invitation

    If any of this feels like you, know this - you are not alone, and you are not broken. You’re simply a woman whose nervous system has been trying to protect her for too long.

    Change begins with awareness, and awareness begins with one simple step - slowing down enough to listen.

    If you’d like some guidance to help you begin, get in touch and I’ll send you a personalised nervous system reset exercise - a practice you can use anytime life feels like too much. Something simple, achievable, and designed to bring you back to yourself.

    Because you deserve to feel calm in your own body. You deserve to wake up with energy, to move through your day with ease, and to end each night knowing you are safe to rest.

    Maybe it’s not your life that needs fixing, but your way of being within it.

    Before you leave this page, take one more deep breath.
    Ask yourself - what would it feel like to finally stop surviving and start living again?

    You don’t have to figure it all out today. You just have to begin.

          Align Lifestyle Retreats

          The Release You’ve Been Waiting For: Finding Freedom in Letting Go

          The Release You’ve Been Waiting For: Finding Freedom in Letting Go

          by | Sep 15, 2025 | Anxiety, Breathwork, Meditation, Mindset, Retreats, Self-care, Stress, Yoga

          There are seasons in life when we keep pushing through.We carry the weight of responsibilities, the endless lists, the constant demands. We show up for others, for work, for family, often with little left over for ourselves. On the surface we keep going, but underneath something quieter lingers. A heaviness. A tiredness. A knowing that this way of living is not sustainable.

          And yet we keep moving. Until the body begins to whisper - or shout. Exhaustion creeps in. Sleep is restless. Shoulders grow tense. The mind never seems to switch off. What begins as an emotional burden soon finds its way into the body. Stress and overwhelm become aches, fatigue, even illness.

          So often we wait until we reach breaking point before we listen. But what if there was another way?

          What if you chose to stop carrying so much?
          What if you gave yourself the space to release what no longer belongs to you?
          What if you allowed yourself to remember who you are when you put yourself first again?

          The Power of Release

          Release is a word that carries both softness and strength. To release is to let go, to lighten, to exhale. It is also an act of courage. Because letting go means acknowledging what is no longer serving you - the beliefs, habits, responsibilities, or expectations that you have been holding for too long.

          When we release, we create space. Space to breathe. Space to feel. Space for something new to arrive. It is a shedding of old layers, the ones that have weighed heavy on your shoulders, and a gentle remembering of who you are beneath them all.

          In a world that praises busyness, achievement, and resilience, release can feel like a radical act. But it is also the most natural. Like the tide that comes and goes, like the breath that flows in and out, life is not meant to be about holding on.

          Release is part of our nature. And when we allow it, we return to ourselves.

          Why Release Feels So Difficult

          Many of us find it hard to let go. We hold onto roles, to identities, to the need to be everything for everyone. We grip tightly because it feels safe. Familiar. Predictable.

          But over time, this holding on becomes heavy. It disconnects us from our bodies, from our emotions, from our truth. It creates a version of ourselves that feels distant from the person we once were - or the person we long to be.

          If you have ever felt like you have lost touch with yourself, this is why. You have been holding too much, for too long.

          And yet, the moment you choose to release, something shifts. The mind quiets. The body softens. You remember that it is possible to live differently.

          Creating Space for You

          Release cannot happen when we are surrounded by the same noise and responsibilities that keep us bound. It asks for space. Space away from the usual demands. Space to breathe, reflect, and reconnect. Space to remember what it feels like to just be.

          This is why retreat matters. Not as an escape, but as a return. A return to your body, to your breath, to yourself.

          When you step away, you create the conditions for release. You allow yourself to feel what has been stored, to gently let it go, and to create space for something new. And in that space, you remember what truly matters.

          The Retreat Experience:

          Imagine waking to the sound of waves on the shore. The soft glow of sunlight spilling into your room. Your day beginning not with demands or rushing, but with breath. With stillness. With space.

          This is what awaits you on The Release Retreat.

          From 2 – 7 August 2026, on the Greet island of Crete, you are invited to spend six days by the sea, with us, in a boutique beachfront hotel, close to the world-renowned pink sands of Elafonissi's pink beach. Here, you will find a rhythm that feels slower, softer, more natural.

          Each day will weave together practices designed to help you let go: meditation to quiet the mind, breathwork to release stored tension, movement to soften the body, and somatic practices to reconnect you with your inner strength. You will be nourished with fresh, wholesome meals. You will have space to rest, to journal, to wander the shoreline. You will share in guided workshops that invite reflection and clarity.

          There is no pressure. No expectation. Simply an invitation to release what you no longer need and to make space for what you do.

          Why Now Matters

          For teachers and those whose lives are bound by the rhythm of school holidays, these dates could not be better placed. A retreat in August is more than just a break - it is a chance to step away at the very moment you need it most. To refill your own cup before stepping into a new season.

          But no matter your role, this is a time when many of us feel the weight of what we have been carrying. Midway through the year, the pace of life can feel relentless. This is why now matters. Choosing this retreat is choosing not to wait until you are burnt out, overwhelmed, or unwell. It is choosing to support yourself before you reach that point.

          What You Will Leave With

          The Release is not about a temporary pause. It is about a turning point.

          You will leave not just rested, but lighter. Not just restored, but reconnected.
          You will leave with tools you can carry into daily life - simple, powerful practices that allow you to return to this feeling of release whenever you need it.
          You will leave with clarity, with grounded energy, and with a sense of possibility.

          Most of all, you will leave with the knowing that you can choose yourself. That release is not a one-time act, but a way of living that brings you closer to who you are.

          A Gentle Invitation

            You already know what it feels like to carry too much. You know the cost it takes on your mind, your body, and your spirit.

            This retreat is your chance to choose differently. To release what no longer belongs to you. To remember who you are beneath the layers. To step into a season of lightness, clarity, and strength.

            Six days in Crete may be the turning point you have been waiting for.
            Perhaps the one you have been yearning for without even realising it.

            There are just 8 rooms available. Early Bird places are available until 22.9.25, secured with a £250* deposit.

            The Release Retreat is waiting for you. The question is, are you ready to let go?

             

             More details can be found here.

                  Align Lifestyle Retreats

                  10 Ways To Better Manage Your Stress

                  10 Ways To Better Manage Your Stress

                  by | Nov 7, 2023 | Anxiety, Meditation, Self-care, Stress, Yoga

                  April is Stress Awareness Month.
                  Stress is defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
                  Here are ten ways to help you better manage your stress levels, increase your mood and improve your mental wellness.
                  You can access more via my YouTube channel here.

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                  Spend time in nature
                  .
                  Step outside and unplug.
                  Notice the smells, the sights, the beauty, and how it makes you feel. If you can, kick off your shoes and connect your feet with the earth. Recharging in the natural beauty around us keeps us grounded and connected.
                  Having that change of environment, even for a short period of time can boost your mood and mindset, leaving you wanting more! Even having a dance in the rain will release endorphins and lift you higher.
                  Exercise / Movement
                  .
                  Exercise releases feel good endorphins in the brain, boosting mood and mindset.
                  This can and will look differently for everyone. The important thing here is to move the body and release trapped energy and tension being stored.
                  Maybe go for a short walk, take a bike ride, go swimming, running, walk the dog, or try some seated upper or lower body stretches.
                  When we worry less about mobility and ability and more about the impact even just a little movement is having, things begin to feel more positive.
                  Practice mindfulness
                  .
                  This is a great way to manage the symptoms of stress.
                  As an example, try mindfully becoming aware of your breathing. Slowing it down to a steady pace and noticing your breaths journey.
                  Sit comfortably and close your eyes if you feel comfortable. Start to Notice each inhale and exhale as it enters and exits your body, notice how that breath travels around your body. Notice how your body and your mind are reacting to that breath, and then notice how that breath exits your body. Continue to sit restfully for a moment.
                  This is having mindful awareness.
                  Prioritise sleep
                  .
                  Getting enough sleep is key to optimal health and wellness.
                  If you are not in a healthy sleep routine you could try reducing screen time before bed, or not drinking caffeine a few hours before bed.
                  Setting a non negotiable sleep routine can make a huge difference when it comes to managing stress.
                  What would this routine look like for you? Maybe removing electrical devices from the bedroom, having an earthing mat on the bed, or using a seasonal lamp?
                  Tap into your creativity
                  .
                  What do you enjoy? What lights you up and brings you joy?
                  What is it that gets your creative juices flowing?
                  This could look something like sketching, painting, cooking, photography.
                  Choosing something creative is an excellent way of getting out of your head and into your heart.
                  If you are struggling, maybe take up a new hobby you've always wanted to try? Maybe learning an instrument or growing your own vegetables for example.
                  Meditation
                  .
                  In my opinion, meditation is one of the quickest way to reduce stress levels.
                  As little as 10 - 20 minutes per day can see a positive effect on mood, an increase in clarity, and an overall sense of lightness and ease.
                  When you cant control the things going on around you, you can control what's going on within you. The aim with meditation is to reduce reactions and move towards response, filtering out the external noise and moving the focus within.
                  Eat well
                  .
                  A healthy, balanced diet can help to boost your mood. Including more fruit and vegetables, and possibly reducing meat consumption, as this can make you feel heavy and sluggish, as digestion takes longer.
                  Also drinking enough water and staying hydrated is key. All of our organs, including the brain, need water to function properly. If you are suffering with dehydration your body isn't running well, which can lead to a heightened state of stress on organs and muscles etc.
                  Step away from the busy
                  .
                  Take a break where you can. The length of time isn't important, but a change of environment is.
                  Maybe visit somewhere new? You can take an afternoon for yourself; maybe coffee with friends, or a weekend away? This will look different for everyone.
                  Taking a break away from a stressful situation can help you to recharge, prioritise and gain perspective.
                  Yoga
                  .
                  Yoga promotes relaxation, reduces stress and boosts mood.
                  Flexibility doesn't need to be an issue. Yoga is simply a moving meditation. Mindfully connecting your breath and body.
                  Try opting for a slower restorative practice rather than a fast paced flow.
                  My 15 minute Yoga stretch and flow can be a great place to start.
                  Reduce alcohol intake
                  Alcohol disrupts the delicate balance of chemicals and processes in your brain, affecting your thoughts, feelings and actions.
                  Try reducing the amount you drink on an evening out, or swapping out alcohol for a soft drink alternative. Taking an alcohol break has shown to have a huge impact on not just mental wellness but physical health too.
                  Be kind to yourself
                  .
                  Have kindness and compassion for your humanness.
                  Remember to show yourself the same love and care you show to others. You are enough just as you are.
                  We so often forget to fill our own cup before sharing with others. Often running on 'empty' and hardly ever taking our own advice.
                  .
                  And finally, Get some support.
                  .
                  If you are worried about the affects stress may be having on your mental wellness don't be afraid to ask for help.
                  Speak to someone you trust or arrange a chat with your local GP who can point you in the direction of the right support

                  The Ayurvedic way to beat cold & flu season

                  The Ayurvedic way to beat cold & flu season

                  by | Oct 2, 2023 | Anxiety, Illness, Mindset, Self-care

                  Is it just me or does everyone seem to be suffering hard this cold and flu season?

                  As the colder months come towards us at speed I have decided to share with you my top ayurvedic tips to staying on top of your health this winter.

                  What is Ayurveda?

                  Ayurveda is the ancient sister science to Yoga. Its a healthy lifestyle system that has been used for more than 5000 years. It promotes good health and prevention of illnesses through lifestyle practices; such as meditation, yoga, massage, dietary changes an herbal remedies.

                  Ayurveda's main pillar of health is to reduce toxins in the body. Toxins can be formed internally from incomplete processing of foods, caused by stress, overeating low digestion etc. And also absorbed externally through breathing, drinking and eating.

                  The Ayurveda collective name for all different types of toxins is'Ama'.Preventing a build up of Ama is crucial for good health and immunity.

                  When your digestive fire, called'Agni', is low, digestion is poor. If this build up of Ama in the gut is not dealt with it can enter our circulatory system and transport around your entire body disrupting your biochemistry.

                  Ayurveda considers this build up of Ama to be a contributing factor to almost all diseases.

                  Healthy gut, healthy body and mind.

                  So what can we do to help?

                  Here is how I stay on top of my health in an easy and manageable way.

                  1. Eat warm foods

                  During the colder winter months our digestive systems are weaker. Try to avoid eating too much cold food during this season as it makes your digestive system work harder, potentially leading to stomach related issues and indigestion. Warm and easy to digest food is kinder on your body and helps you stay healthier.

                  2. Drink hot water

                  Now you will have head me talk about the positive effects of hot water if you have attended any of my courses or experiences.
                  It literally gives me life!
                  Drinking hot water throughout the day is the most effective Ama-removing approaches there is. As the hot water travels through your digestive tract it cleanses the digestive and elimination system dissolving Ama impurities.
                  Bonus, if you are unwell already, add ginger to your hot water and make ginger tea. It expels congestion, helps get rig of phlegm, reduces gas and bloating and supports good circulation. Throwing in a slice of lemon gives you that extra vitamin hit too.

                  3. Stretch and move the body

                  Gentle Yoga can really help you when you are feeling under the weather. And it doesn't have to mean roll out your mat and throw yourself into a pretzel.
                  Some ground based stretches or sitting in a chair for upper body stretches can be enough to release the stagnant energy manifesting in the body. This can open up your chest to help your lungs fill with new fresh oxygen, relieve stiffness and stimulate the parasympathetic system.

                  4. Breathe

                  Gentle mindful breaths are exactly what your body needs to clear congestion, enhance circulation and restore a balanced energy flow through the body.
                  Even if your nose is super stuffy, slowing down and taking a mindful breath can still work.
                  Takin in a deep, slow (so you don't cough) breath for as long as you can (aim for 6-8 seconds) and then just as slowly and mindfully blow that breath away until all of the stale air in your lungs is released. Repeat this for 2 - 3 minutes, twice a day.

                  5. Salt water gargle

                  This is an Ayurvedic favourite and super effective.
                  Gargling with warm salt water loosens any mucus in the throat and cleans out bacteria and germs too.
                  Half a teaspoon of sea salt or Himalayan pink salt into a cup of cooled boiled water and gargle for a minimum of 30 seconds. Repeating twice a day while you are unwell and then once a day for a week after you are better.
                  This works best on an empty stomach and is not recommended for anyone on a sodium restricted diet.

                  Did you find this helpful?

                  Have I peaked your Ayurvedic interest?

                  I have a brand new signature health programme launching soon that will show you how to take your personal health to the next level with a complete and bespoke, overhaul, without the hard work!

                  You will learn your bodies unique blueprint - personalities, tendencies and physical nature. Learning how to keep yourself in balance, mind, body and spirit will help you stay happy, healthy and free from dis-ease.

                  Give yourself the best possible start to the New Year!

                  You can join the waitlist here.

                   

                  Love Laura x

                  Healthy Stress Management for Parents in a Cost of Living Crisis

                  Healthy Stress Management for Parents in a Cost of Living Crisis

                  by | Oct 2, 2023 | Anxiety, Parents, Self-care, Stress

                  Parents are often under a lot of pressure to juggle their work and family responsibilities, especially during the cost of living crisis.

                  The demands of budgeting, managing family life, and coping with the challenges of life can cause significant stress, which can negatively impact mental wellness and overall well-being, both for the individual, and the family as a whole. Therefore, it is crucial for parents to develop effective stress management techniques to mitigate the negative effects of stress.

                  In this article, I discuss five stress management techniques to help parents during the working day in the cost of living crisis. 

                  Prioritize Self-Care:

                  Parents often put their own needs last, but self-care is essential for managing stress and overall well-being. Prioritizing self-care activities, such as exercise, meditation, or even reading, can help parents reduce stress and improve their mental health. This can lead to increased mood, better mindset, and improved family life, as parents are better able to manage their stress levels and cope with the challenges of life.

                  Create a Daily Schedule:

                  Feeling overwhelmed with work and family responsibilities can contribute to stress for parents. Creating a daily schedule that includes work tasks, family responsibilities, and self-care activities can help parents manage their time more efficiently and reduce stress. This can lead to increased productivity, better budgeting, and improved family life as parents are better able to prioritise their time and focus on the most important tasks.

                  Connect with Other Parents:

                  Parenthood can be a lonely path, and social support is crucial for managing stress. Connecting with other parents, whether through online communities, parent groups, or playdates, can provide emotional support and a sense of community. By sharing their experiences and challenges, parents can gain valuable insights and support, which can lead to better improved family life, and reduced stress.

                  Practice Gratitude:

                  Gratitude is a powerful tool for reducing stress and improving mental health. Parents can practice gratitude by taking a few minutes each day to reflect on the things they are grateful for, such as their children, their health, or their job. This can help parents maintain a positive outlook and reduce stress, which can lead to improved family life, and increased productivity.

                  Take Regular Breaks:

                  Parents often feel like they have to work non-stop to manage their work and family responsibilities. However, taking regular breaks throughout the day can actually increase productivity and reduce stress levels. Short breaks, such as a ten-minute walk or stretching session, can help parents recharge their batteries and return to their tasks with renewed energy and focus. This can lead to better improved family life, and increased productivity as parents are less likely to make mistakes due to stress-related fatigue.

                  Parents face significant stress during the cost of living crisis, but implementing effective stress management techniques can help mitigate the negative effects of stress on productivity, mental health, and family life.

                  By prioritising self-care, creating a daily schedule, connecting with other parents, practicing gratitude, and taking regular breaks, parents can help keep their stress levels to a minimum, and cope better with the challenges of life.

                  Incorporating these techniques into the working day can lead to greater success and sustainability for parents and their families.

                  The role the Vagus Nerve Plays in Stress Related Illness.

                  The role the Vagus Nerve Plays in Stress Related Illness.

                  by | Oct 2, 2023 | Anxiety, Illness, Self-care, Stress

                  What is the Vagus nerve?

                  The vagus nerve is one of the most important nerves in the body. The vagus nerve is the longest nerve in the body that starts in the brainstem and extends all the way down to the colon, it plays a crucial role in regulating our autonomic nervous system, which controls our heart rate, respiratory rate, digestion, and other important functions in the body. By activating the vagus nerve, we can help to reduce stress and improve our overall well-being.

                  One of the most interesting functions of the vagus nerve is its role in the body's stress response. When we experience stress, the vagus nerve plays a key role in activating the body's "fight or flight" response. This response is important in helping us deal with immediate threats, but when it becomes chronic, it can lead to a number of health problems.

                  What role does the vagus nerve play?

                  Understanding the role of the vagus nerve and its connection to stress-related illness can help us better manage our stress and improve our overall health. Here are just a few of the benefits of understanding this connection:

                  1. Improved stress management: When we understand how the vagus nerve is involved in the stress response, we can learn to activate it intentionally to counteract the effects of stress. There are many techniques that can help activate the vagus nerve, including deep breathing exercises, meditation, and yoga.
                  2. Reduced inflammation: Chronic stress can lead to inflammation in the body, which has been linked to a number of health problems, including heart disease, diabetes, and Alzheimer's disease. Activating the vagus nerve has been shown to reduce inflammation, which can help prevent these and other chronic illnesses.
                  3. Better mental health: The vagus nerve is also involved in the body's relaxation response, which can help us feel calm and relaxed. Activating the vagus nerve through techniques like deep breathing can help reduce anxiety and depression symptoms.
                  4. Improved digestion: The vagus nerve plays a crucial role in digestion, helping to regulate the release of digestive enzymes and the movement of food through the digestive system. Chronic stress can interfere with these functions, leading to digestive problems like irritable bowel syndrome (IBS). Activating the vagus nerve can help improve digestion and reduce symptoms of IBS.

                  How to activate the Vagus nerve

                  Here are some ways to intentionally activate the vagus nerve:

                  1. Deep Breathing: One of the most effective ways to stimulate the vagus nerve is through deep breathing. Slow, deep breaths can help to calm the body and activate the parasympathetic nervous system, which is responsible for rest and relaxation. Try breathing in slowly through your nose for four seconds, then exhaling slowly through your mouth for six seconds. Repeat this several times, focusing on making your exhale longer than your inhale. Always work within your own limits.
                  2. Meditation: Regular meditation practice has been shown to increase vagal tone, which is a measure of the strength of the vagus nerve. Meditation helps to reduce stress and improve emotional regulation, making it an excellent tool for improving overall well-being. Try meditating for a few minutes each day, focusing on your breath or a particular mantra.
                  3. Cold Exposure: Exposing yourself to cold temperatures, such as taking a cold shower or jumping into a cold pool, can help to activate the vagus nerve. Cold exposure stimulates the sympathetic nervous system, which can help to reduce inflammation and improve immune function. Start with short exposures and gradually increase the time as you become more comfortable.
                  4. Singing or Humming: Singing or Humming can help to activate the vagus nerve, as it involves controlled exhaling and a deep diaphragmatic breath. It can also be a powerful way to release emotions and improve mood. Try singing along to your favorite songs or finding a chanting practice that resonates with you.
                  5. Exercise: Regular exercise can help to increase vagal tone and improve overall health. Exercise has been shown to reduce stress, improve mood, and increase cardiovascular function. Aim for at least 30 minutes of moderate exercise each day, such as brisk walking, cycling, or swimming.

                  Incorporating these practices into your daily routine can help to activate the vagus nerve and improve stress management, leading to greater overall well-being. It's important to note that these practices should be used in conjunction with other stress-reduction techniques, such as getting enough sleep, eating a healthy diet, and practicing mindfulness.

                  Take out some time to learn more about this important nerve and how you can activate it to improve your health today!