Many people feel the urge to reset, build new routines, and take better care of themselves. At the same time, the body has its own pace. The nervous system is designed for rhythm and recovery—not for abrupt restarts. That’s why a gentler approach is often exactly what the body needs¹.
The vagus nerve – a key regulator of calm and recovery
In recent years, the vagus nerve has gained increasing attention in both research and wellness. It’s often described as the body’s key regulator of calm and recovery—an important part of the nervous system that helps us slow down, process stimuli, and recover after periods of high demand².
The vagus nerve is one of the body’s largest nerves, running from the brain down through the neck, chest, and abdomen. Along the way it connects with organs such as the heart, lungs, stomach, and intestines. This makes it central to the connection between mental wellbeing and physical function³.
As part of the parasympathetic nervous system, the vagus nerve is responsible for rest, digestion, and recovery—and acts as a counterbalance to the body’s stress response⁴. When the vagus nerve is given space to function, heart rate can slow, breathing becomes calmer, and the body can release its state of alertness. Many people then experience better sleep, a calmer digestive system, and a stronger sense of inner balance⁵.
When the nervous system needs to settle
In modern life, the nervous system is often active for much of the day—sometimes without us realizing it. Screens, noise, and constant decision-making mean the body rarely gets clear pauses, even when the pace feels manageable⁶.
When this load continues over time, the body may need support to shift gears. That’s why a gentle start—rather than making big changes all at once—often works better⁷.
The vagus nerve responds to simple, everyday signals. It’s not about controlling the body, but about giving it the right conditions².
Small signals that help the body slow down
The vagus nerve isn’t influenced by control or performance, but by simple, repeated cues². Small adjustments in daily life can therefore make a meaningful difference:
Slow, deep breathing
Especially with a longer exhale than inhale—this signals safety to the nervous system and helps the body wind down⁸.
Daylight and gentle movement
Spending short periods outdoors in daylight, when possible, can help regulate circadian rhythm and mental alertness⁹.
Predictable routines
When daily life feels less chaotic, the nervous system is under less strain and the body can recover more easily¹⁰.
Evening routines
A clear end to the day helps the body shift from activity to rest and supports recovery¹¹.
Sustainable health starts in the nervous system
A healthier life is rarely built by doing everything perfectly from day one. It’s built by creating a daily rhythm the body feels safe in⁴.
When the nervous system has calmer conditions, it also becomes easier to:
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sleep better
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make more thoughtful decisions
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create routines that actually last¹²
That’s why we always talk about health as a long-term process—not a quick fix.
Support as part of your routine – if you choose
For some, simple supplements become part of an evening wind-down. A way to gently shift gears and mark the transition from the day’s pace to rest and recovery.
- GABA and L-theanine are commonly used during periods of mental stress¹³ ¹⁴.
- Magnesium glycinate is valued for its gentle, calming nature¹⁵ ¹⁶, as magnesium contributes to the normal function of the nervous system.
- Super Mag powder is mixed with warm water and suits those who want a clear, calming end to the day¹⁷.
Think of supplements as a complement to everyday life—not a replacement for rest, routines, and recovery.
When the body receives calmer signals
Sustainable health isn’t about forcing change. It’s about creating space for recovery and balance.
Small steps. Less noise. More calm.
That’s often where lasting health is built.
References
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Breit, S., Kupferberg, A., Rogler, G. & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44.
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Bonaz, B., Bazin, T. & Pellissier, S. (2018). The vagus nerve at the interface of the microbiota–gut–brain axis. Frontiers in Neuroscience, 12, 49.
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Porges, S.W. (2011). The Polyvagal Theory. New York: W.W. Norton & Company.
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Thayer, J.F. & Lane, R.D. (2009). Claude Bernard and the heart–brain connection. Neuroscience & Biobehavioral Reviews, 33(2), 81–88.
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Sapolsky, R.M. (2004). Why Zebras Don’t Get Ulcers. New York: Holt Paperbacks.
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Cajochen, C. et al. (2005). Role of light in the regulation of circadian rhythms. Journal of Biological Rhythms, 20(4), 314–327.
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Shields, G.S., Sazma, M.A. & Yonelinas, A.P. (2016). The effects of acute stress on cognition. Psychonomic Bulletin & Review, 23, 1–18.
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Irish, L.A. et al. (2015). The role of sleep hygiene in promoting public health. Sleep Medicine Reviews, 22, 23–36.
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Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168.
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EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2011). Scientific Opinion on the substantiation of health claims related to L-theanine and cognitive function, stress and sleep. EFSA Journal, 9(6), 2238.
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Yoto, A., Motoki, M., Murao, S. & Yokogoshi, H. (2012). Effects of L-theanine on stress-related symptoms and cognitive functions in healthy adults. Biological Psychology, 89(2), 316–323.
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EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2009). Scientific Opinion on the substantiation of health claims related to magnesium and normal functioning of the nervous system. EFSA Journal, 7(9), 1216.
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Walker, A.F., De Souza, M.C., Vickers, M.F., Abeyasekera, S., Collins, M.L. & Trinca, L.A. (2003). Magnesium supplementation and subjective anxiety and stress – a systematic review. Magnesium Research, 16(3), 183–190.
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EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2010). Scientific Opinion on the substantiation of health claims related to magnesium, reduction of tiredness and fatigue, and normal muscle and nervous system function. EFSA Journal, 8(10), 1813.