Stress is more than a feeling—it’s a physiological response that can affect every system in your body. Chronic stress shuts down your digestion, suppresses immune function, and increases inflammation. Over time, this can lead to fatigue, anxiety, sleepless nights, and even disease.

This is why medical research shows that 90% of all illness and disease is stress related. 

But here’s the good news: the sympathetic fight-or-flight nervous system that ramps up your stress response has a built-in “off switch.” It’s called the vagus nerve, the primary nerve of your parasympathetic nervous system, which governs rest, recovery, relaxation, healing, and everything our bodies are supposed to be doing when we’re not actively avoiding dying.

When the vagus nerve is activated, your heart rate slows, your breathing deepens, and your body begins to repair itself.  Let’s review the Nervous System response to stress and how to take back control.

Stress and anxiety are common experiences that can significantly impact our physical and mental well-being. These psychological states are closely linked to the functioning of the Autonomic Nervous System (ANS), which plays a crucial role in regulating our body’s involuntary processes.

The Autonomic Nervous System

The ANS is responsible for controlling many of our unconscious bodily functions, such as heart rate, respiratory rate, pupil dilation, and digestion1. It consists of two main components:

1. Sympathetic Nervous System (SNS): Often referred to as the “fight or flight” system, it prepares the body for stressful events or emergencies1.
2. Parasympathetic Nervous System (PNS): Known as the “rest and digest” system, it helps the body return to a calm state1.

Stress, Anxiety, and ANS Dysregulation

When we experience stress or anxiety, our body’s natural threat detection systems are activated, primarily through the SNS. This activation leads to various physiological changes:

• Increased heart rate and blood pressure
• Disrupted digestion
• Dilated pupils
• Release of stress hormones like cortisol and catecholamines14

Under normal circumstances, these responses are temporary, and the PNS helps restore balance once the stressor has passed. However, when stress or anxiety becomes chronic, it can lead to Autonomic Nervous System dysregulation1.

ANS Dysregulation

ANS dysregulation occurs when there is an imbalance between the sympathetic and parasympathetic systems, typically characterized by:

• Over-activation of the fight/flight response (SNS)
• Under-activation of the calming system (PNS)1

This imbalance can have significant consequences on our health, affecting various bodily systems and leading to a range of symptoms:

• Chronic muscle tension and pain
• Low mood and disinterest in activities
• Insomnia
• Digestive disturbances
• Blood pressure complications
• Cardiac distress
• Breathing and swallowing problems1

The Brain-Heart Connection

Recent research has shed light on the intricate relationship between the brain, the ANS, and cardiovascular health. Key brain areas involved in autonomic regulation include:

• Insula
• Medial prefrontal cortex
• Cerebellum
• Anterior cingulate cortex
• Parietal cortex2

These brain regions play crucial roles in processing emotional and cognitive information, integrating it with bodily sensations, and modulating autonomic responses2.

Chronic Stress and ANS Reactivity

Chronic stress can lead to long-term changes in ANS functioning. Studies have shown that individuals experiencing chronic stress may exhibit:

• Blunted ANS reactivity to acute stressors
• Impaired cognitive performance, particularly in tasks requiring attention and executive function3

This reduced ANS responsiveness may be a result of the body’s attempt to adapt to prolonged stress, but it can have negative consequences on overall health and cognitive abilities3.

The Immune System Pathway

Chronic stress and ANS dysregulation can also impact the immune system, leading to increased levels of pro-inflammatory cytokines. This inflammatory state has been linked to depression through the kynurenine pathway:

1. Pro-inflammatory cytokines enhance the activity of indoleamine 2,3-dioxygenase (IDO).
2. IDO converts tryptophan to kynurenine.
3. Imbalances in kynurenine metabolites can induce neurotoxic changes in the brain.
4. These changes may create a vulnerable glial-neuronal network, potentially contributing to depression4.

Understanding the complex interplay between stress, the ANS, and the immune system provides valuable insights into the development of stress-related disorders and opens up new avenues for potential interventions and treatments.

The Path to Stress Relief

The old approach of “stress management” is a recipe for frustration and failure. Modern life has so many sources of stress that any attempt to manage our stress is bound for failure. Should you reduce the sources of stress over which you have control? Absolutely!

But, stress comes from the very nature of our modern world, from work, relationships, family, etc. 

If you can establish a healthier Autonomic Nervous System your body will actually become more resilient to stress. In my more than 30 years of chiropractic practice the 2 most powerful strategies to achieving greater ANS balance are corrective chiropractic care and conscious breathwork. 

Chiropractic

The Vagus Nerve passes right in front of the top bone in the neck. Any misalignment here can suppress activity of the Vagus Nerve and consequently raise activity of the Sympathetic Nervous System. 

In the mid and lower back misalignments tend to increase activity of the Sympathetic “fight or flight” System. This as you recall is the stress response system. Adjustments in this area have a profound effect in lowering activity of the SNS.

Conscious Breathwork

Breathwork is one of the simplest, most accessible ways to tap into the calming effects of the vagus nerve. By controlling your breath, you send signals to your brain that it’s safe enough to relax and take a breath, paving the way for calm, clarity, and balance.

Most people I encounter have dysfunctional breathing patterns that result in a chronic activation of the sympathetic system. The first step is to establish healthy diaphragmatic breathing. Next we implement breathing practices designed to activate the Vagus Nerve. 

Breathwork has both an immediate effect and over time will help change the balance of the ANS. 

Dr. Berkowitz and Life Chiropractic

Life Chiropractic, founded by Dr. Bill Berkowitz, has become a trusted destination for individuals in western Nevada County seeking relief from chronic pain and other ongoing health challenges. Rooted in reliability and proven techniques, Life Chiropractic emphasizes results without unnecessary complexities, ensuring that each client receives straightforward, effective care.

The practice specializes in foundational chiropractic techniques, focusing on relieving conditions like low back pain, headaches, and anxiety. Life Chiropractic’s patient-first approach prioritizes each individual’s health journey, delivering solutions that are both effective and lasting.

With a reputation for excellence and dependability, Life Chiropractic continues to serve the Grass Valley, Nevada City, Penn Valley, and North Auburn areas. By maintaining a focus on quality care, Dr. Berkowitz and his team have made Life Chiropractic a respected name in the community.

Schedule your first visit here: Schedule Here