Why Your Vagus Nerve Deserves a Standing Ovation

(But Is Probably Too Tired to Stand)

Perimenopause is a strange season.

One minute you’re fine. The next, you’re sweating through your shirt, wide awake at 3 a.m., irrationally irritated by the sound of someone chewing, and wondering why your nervous system suddenly feels like it has less and less stress tolerance.

And while fluctuating hormones obviously play a role, there’s another important piece of the puzzle that often gets overlooked:

your nervous system

Because perimenopause doesn’t just affect estrogen and progesterone.
It also changes how resilient, reactive, rested, and regulated you feel.

Maybe you notice you suddenly have:


  • less capacity for stress,
    more anxiety,
    poorer sleep,
    increased overwhelm,
    more sensitivity to stimulation,
    and a body that feels constantly “on”

Not because you’re failing at coping.
Not because you’re doing something wrong.
But because your system is changing.

And right in the middle of all of this change is your vagus nerve — one of the major communication pathways between your brain and body, deeply involved in stress regulation, emotional processing, inflammation, digestion, sleep, and your ability to shift out of survival mode.

So let’s talk about perimenopause, stress, vagal tone, and why this chapter can feel so loud inside your body.

Welcome to Perimenopause: A Symphony of Symptoms

Perimenopause: the awkward, unpredictable puberty-in-reverse that no one can really prepare you for. It’s the long transition leading to menopause, where hormones begin fluctuating in ways that can make your body feel unfamiliar, inconsistent, and at times, downright confusing. It usually begins sometime in the late 30s to early 40s and can last anywhere from a few years to over a decade.

Early Perimenopause (Late 30s to Early 40s)

Your period still mostly shows up on time, but progesterone starts to dip. Your sleep gets lighter, PMS may intensify, your patience feels thinner, and suddenly, caffeine and wine may start to backfire on you.

Mid Perimenopause (Mid to Late 40s)

Estrogen starts fluctuating more dramatically, bringing symptoms like hot flashes, increased anxiety, brain fog, sleep disruption, and your menstrual cycle is either MIA or throwing a surprise party.

Late Perimenopause (Late 40s to Early 50s)

Your periods become more irregular before eventually disappearing altogether. You may skip months at a time, only to have your cycle unexpectedly return. Meanwhile, declining estrogen can contribute to drier skin, mood shifts, joint discomfort, increased stress sensitivity, and changes in emotional regulation.

Menopause officially arrives when you’ve gone 12 months without a period, but until then (and sometimes afterward), many women feel like they’re living in a constantly shifting hormonal landscape where symptoms can change week to week — or even hour to hour.

And while some symptoms are widely recognized, others can feel completely unexpected.

The Usual Suspects:

  • hot flashes & night sweats

  • mood swings & irritability

  • brain fog & forgetfulness

  • sleep problems

  • increased anxiety and/or overwhelm

  • weight and body composition changes

Some Lesser-Known Symptoms (there are over 70 more if you do a quick search:

  • Burning mouth syndrome

  • Electric shock sensations

  • Tinnitus (ringing in your ears)

  • Skin crawling or itching

  • Joint pain & stiffness

  • Allergies or sensitivities getting worse

  • Gum problems & dry mouth

  • Increased clumsiness

*** PSA PAUSE ***

(in case this all sounds like a giant bummer)

Believe it or not, perimenopause isn’t all bad. For many women, it also comes with a quiet shift toward caring less about external expectations and becoming more honest about what actually feels good, sustainable, and important.

You may find yourself saying “no” more easily.
Prioritizing rest without as much guilt.
Choosing comfort over appearances.
Becoming less tolerant of draining relationships, unnecessary stress, or the pressure to constantly perform.

Many women describe feeling more intuitive, more direct, and more connected to themselves during this phase of life — even amidst all the physical and emotional changes.

And while the fluctuations can absolutely feel challenging, there can also be something deeply empowering about moving through this season with a greater sense of self-awareness, boundaries, and clarity.

So no, it’s not all doom and hot flashes.

Ok feeling better?

Now, back to how to manage the next few years with as much grace as possible…

The answer lies in your nervous system.

Your Nervous System: Feeling a Little More “Fight or Flight” Than Usual?

Your autonomic nervous system is constantly working behind the scenes, regulating functions such as heart rate, digestion, your stress response, sleep, and recovery.

Ideally, it functions like a well-coordinated system, helping you respond to stress when needed and return to a calmer baseline afterward.

But during perimenopause, fluctuating estrogen and progesterone can begin affecting the nervous system too — particularly your stress response.

Many women notice that during this phase of life, they suddenly feel:

  • More anxious or emotionally reactive

  • More sensitive to stress

  • Easily overstimulated

  • More prone to heart palpitations, sweating, or feelings of panic

  • Exhausted, but somehow still “wired”

Things that once felt manageable may suddenly feel overwhelming. Minor inconveniences can trigger outsized stress responses, sleep becomes less restorative, and your body may begin responding as though it’s constantly on alert.

One of the vagus nerve’s important jobs is helping your body shift out of survival mode and back toward regulation, rest, digestion, recovery, and emotional steadiness.

But when stress is high for long periods of time, vagal tone (your nervous system’s ability to recover and regulate) can become less resilient.

Vagal Tone (and Why It Matters)

High vagal tone means your body can recover from stress quickly. 

Low vagal tone means every little thing (like waiting in line or getting a slightly passive-aggressive email) feels like a catastrophe.

THE BAD NEWS

Perimenopause lowers vagal tone

THE GOOD NEWS

You can improve your vagal tone and make perimenopause a little easier

How to Boost Your Vagal Tone

(1) Tonal Chiropractic Care 

Tonal chiropractic focuses on the tone and balance of your nervous system; think of it as tuning a musical instrument - subtle adjustments help restore balance to the spinal cord, vagus nerve, and autonomic nervous system. What’s cool is we can measure your vagal tone, compare you to a set of normal data and then re-measure to monitor your progress (curious? click here to see). 

How Can Tonal Chiropractic Help During Perimenopause?

🌀 Increases vagal tone helping to calm your nervous system and improve stress resilience.

🌀 Adjustments help release physical tension.

🌀 Improved sleep by calming the fight-or-flight response

🌀 Supports digestion

🌀 Encourages deep relaxation by activating the parasympathetic nervous system, helping your body reset and recharge.

🌀a gentle, non-invasive way to support your body’s ability to self-regulate.

(2) Breathwork

Your breath is like a remote control for your nervous system. When you breathe fast and shallow, your body thinks you’re being chased by a bear (even if the only thing chasing you is a looming deadline). But slow, deep breathing sends the message:

“We are not in danger. It is safe to stop panicking.”

By activating the parasympathetic nervous system, breathwork can help reduce anxiety, lower blood pressure, and even ease hot flashes.

Try these simple techniques:

4-7-8 Breathing – Inhale for 4 seconds, hold for 7, exhale for 8. This technique helps slow your heart rate, making it great for winding down before bed.

Box Breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4. Repeat. Used by Navy SEALs to stay calm under pressure, this is perfect for moments before you may say something regrettable.

Bonus tip: Make an audible sigh on your exhale—it helps release even more tension.

(3) Dunk Your Face in Cold Water (Yes, Really)

I know, I know—voluntarily splashing yourself with cold water sounds about as appealing as stepping on a Lego in the middle of the night.

But cold exposure is one of the fastest ways to reset your nervous system and activate your vagus nerve, which helps bring your body out of fight-or-flight mode.

Think of it as hitting the Ctrl + Alt + Delete button on your stress response. A sudden drop in temperature tells your nervous system, “Forget the current crisis - we have bigger problems now!” and your body experiences a sudden stress response.

Important - BUT -  rather than staying in fight-or-flight mode, your body quickly switches gears to restore balance. This shift happens because the vagus nerve helps regulate heart rate, blood pressure, and inflammatory responses. When activated by cold exposure, the vagus nerve encourages your body to calm down, slow your heart rate, and promote deep relaxation.

In short, the cold shock forces your body to reset and activates a calming response, helping to counteract the effects of stress and bring your body back into balance.

Ways to shock your system (in a good way):

Splash cold water on your face

Take a quick cold shower (or end a warm one with cold water)

Hold an ice pack on your chest for 30 seconds – Place an ice pack (or a bag of frozen peas) on your chest, back of the neck, or even your wrists to quickly cool down and calm your nerves.

(4) Move, But Don’t Overdo It (Seriously, Don’t.)

It’s tempting to think that if you’re feeling stressed, tired, or overwhelmed, the solution is to sweat it out like an Olympic athlete. But in perimenopause, your body is now (A LOT) more sensitive to stress, and too much intense exercise can actually send your cortisol levels skyrocketing, leaving you even more exhausted, cranky, and depleted.

Instead, think of movement as a gift to your body, not a punishment. The goal is to keep moving, but in ways that support your energy levels rather than drain them.

Here are some gentle, mood-boosting ways to stay active, but the important point is to find what feels good FOR YOU before (maybe not during) and after:

Walking – The most underrated form of exercise. Whether it’s a leisurely stroll or a power-walk, walking gives you a chance to clear your head, breathe fresh air, and momentarily escape whatever is testing your patience that day.

Yoga or Tai Chi – No, you don’t need to be able to touch your toes or contort yourself into a human pretzel to reap the benefits. Both yoga and Tai Chi help with balance, flexibility, and stress relief, without the joint-pounding intensity of other workouts. Plus, the breathing techniques work wonders for calming your nervous system.

Dancing Like No One’s Watching – Sometimes, the best way to shake off a stressful day is to crank up your favourite throwback playlist - dancing releases endorphins and improves coordination!

The key is to move in ways that feel good.

Find your groove, keep your stress levels in check, and your nervous system will thank you.

(5) Hum, Sing, or Gargle (Yes, Really—It Works!)

Your vagus nerve loves sound-based vibrations, like humming, singing, or even gargling, stimulate the vagus nerve, helping shift your body into a calm, parasympathetic state. Basically, it’s like giving your nervous system a mini-massage from the inside out.

Here’s how to make your vagus nerve happy:

Hum Your Favourite Song – Whether it’s a calming melody or an over-the-top power ballad, humming sends vibrations through your body that literally calm your nervous system. It’s like a built-in stress relief button; no equipment required.

Sing Loudly in the Car – Belting out some good (or really bad) tunes deepens your breath, stimulates the vagus nerve, and floods your brain with feel-good chemicals.

Gargle Water (Weird, But Effective) – Gargling activates your throat muscles in a way that wakes up the vagus nerve and strengthens its response. Try doing it for 20–30 seconds a few times a day.

The best part? These tricks are quick, easy and free!

(6) Get Social

Perimenopause can make socializing feel like a toss-up between “I really need connection” and “I would actually like everyone to leave me alone for the next six months.” And honestly, both feelings can exist at the same time. But even during seasons when your capacity feels lower, connection remains one of the most powerful ways to support the nervous system. Safe, supportive connections help increase oxytocin (sometimes called the “bonding hormone”) and can help the body shift out of chronic stress states.

The good news? Connection doesn’t have to mean becoming the most social person in the room.

Here’s how to soak up the benefits of connection on your own terms:

❤️ Hug Your Partner, Friends, Self or Pets – Physical touch releases oxytocin, which reduces stress and lowers blood pressure. If human contact feels like too much, pets are an excellent loophole. Hug your dog, snuggle your cat, it all counts.

❤️ Talk to Someone Who Feels Safe – Sometimes the nervous system doesn’t need advice — it needs to feel understood. A conversation with someone who listens without minimizing, fixing, or dismissing what you’re experiencing can be surprisingly regulating.

For some women, this may also be a season where therapy becomes incredibly supportive — especially when emotions feel bigger, stress tolerance feels lower, or you no longer feel quite like yourself. If this sounds like something you might need, I invite you to explore more here 🤍

❤️ Laugh— Laughter stimulates the vagus nerve, helps release tension, and can interrupt stress cycles in the body. A funny text exchange, a comforting comedy, a ridiculous meme, or simply finding moments of lightness in the middle of a hard season can genuinely help your nervous system soften.

Bottom line? You don’t have to be a social butterfly to reap the benefits of connection. You just need moments of feeling safe, supported, understood, and a little less alone inside your experience.

(7) Take Care of Your Gut (Because Your Gut Controls Your Brain)

Your gut and your vagus nerve are basically best friends, constantly chatting, influencing each other’s moods, and sometimes stirring up trouble when things get out of balance. In fact, about 90% of your serotonin (your brain’s “feel-good” chemical) is actually produced in your gut, which means that what you eat directly affects how you feel physically and emotionally. So if your digestion is off, your mood, energy, and even stress levels will be, too.

Here’s how to keep your gut happy and your nervous system thriving:

Eat More Fiber – Your gut loves fiber-rich foods like vegetables, beans, and whole grains because they feed the good bacteria that support digestion, hormone balance, and even stress resilience. Bonus: Fiber helps keep things moving (you know what I mean), which is especially helpful since perimenopause can sometimes slow digestion down.

Add Fermented Foods – Foods like yogurt, kimchi, sauerkraut, and kefir are packed with probiotics, which support a healthy gut microbiome. Since your gut bacteria play a huge role in mood regulation and inflammation, keeping them happy means less bloating, better digestion, and even more stable energy levels.

Cut Back on Sugar and Ultra-Processed Junk (I Know, I Know) – No one’s saying you have to quit sugar forever. But too much of it, especially from ultra-processed foods, can feed the “bad” gut bacteria, leading to more inflammation, blood sugar crashes, and mood swings that make perimenopause feel even harder. The goal isn’t perfection, just finding a balance that makes you feel good.

Your gut and brain are in constant communication through the vagus nerve, so taking care of your digestion isn’t just about avoiding discomfort; it’s about supporting your mood, energy, and overall well-being. A happy gut makes for a happier you!

(8) Prioritize Sleep

Let’s be real—sleep and perimenopause don’t always get along. Whether it’s hot flashes waking you up in the middle of the night or racing thoughts keeping you wide-eyed at 3 a.m., it can feel like sleep is the one thing your body just refuses to cooperate with. But good sleep habits can help improve the quality of your rest even when it feels like an impossible task.

Here’s how to set yourself up for better sleep,

Dim the Lights at Night (No Blue Light at Bedtime!) – Your body loves a dark, calm environment when it’s time to wind down. Blue light from your phone, tablet, or computer messes with your body’s natural production of melatonin (the hormone that helps you sleep). Set a “no screen” rule for at least 30 minutes before bed. Instead, try reading a book, journaling, or just sitting in a cozy, dimly lit space. Your circadian rhythm will thank you.

Stick to a Routine (Yes, Even on Weekends) – Maintaining a consistent sleep schedule can help regulate your body’s internal clock. Try going to bed and waking up at the same time every day.

No Caffeine Late in the Day (Decaf is Your New BFF) – Caffeine might give you that lovely energy boost in the morning, but it can stay in your system for hours, leaving you wired and wide awake when you want to sleep. Switch to decaf in the afternoon or opt for a calming herbal tea.

While perimenopause might be doing its best to sabotage your sleep, good sleep habits can still make a big difference in how well you rest. It’s all about creating a relaxing routine that signals to your body it’s time to rest, reset, and recharge. Even on your most challenging nights, the consistency and care you put into your sleep habits will pay off over time.

Final Thoughts: Give Your Nervous System Some Love

Perimenopause is a wild ride, but understanding your nervous system and vagal tone can help you feel more in control. By supporting your vagus nerve you can help your body transition with more ease.

So, the next time you’re:

🔥 overheating out of nowhere

🔥 feeling more emotionally reactive than usual

🔥 waking up at 3 a.m. with your nervous system fully online

🔥 wondering why stress suddenly feels harder on your body than it used to

Take a deep breath, splash some cold water on your face, book your tonal adjustment and remind yourself :

My beautiful, hardworking vagus nerve just needs a little TLC

Your nervous system will thank you 🤍