Why Your Vagus Nerve Deserves a Standing Ovation
(But Is Probably Too Tired to Stand)
Ah, perimenopause, the grand hormonal rollercoaster no one really warned you about. One minute, you’re fine; the next, you’re crying over a dog food ad while simultaneously ripping off your sweater because you’re sweating like you just ran a marathon (spoiler: you did not). Meanwhile, your joints sound like a bowl of Rice Krispies, your bladder has the reliability of a toddler’s, and your ability to tolerate stupidity has plummeted to absolute zero.
All joking aside, the symptoms of perimenopause seem endless. But while we often blame estrogen and progesterone for your newfound ability to sob and sweat at the same time, there’s another key player in the mix: your nervous system. And specifically, your vagus nerve, the unsung hero that’s trying (and sometimes often failing) to keep you calm, cool, and collected.
So, let’s talk about perimenopause, stress, vagal tone, and how to stop feeling like a malfunctioning thermostat with anxiety issues.
Welcome to Perimenopause: A Symphony of Symptoms No One Prepared You For
Perimenopause: the awkward, unpredictable puberty-in-reverse that no one prepared you for. It’s the long, winding roller coaster leading to menopause, where your hormones behave like a toddler on a sugar high, completely unpredictable and prone to meltdowns. It usually sneaks up in your late 30s to early 40s and can last anywhere from a few years to over a decade (because, apparently, Mother Nature likes to keep things interesting).
Early Perimenopause (Late 30s to Early 40s)
Your period still mostly shows up on time, but progesterone starts to dip, leaving you with PMS that deserves its own horror movie. Your sleep gets weird, your patience disappears, and suddenly, caffeine and wine betray you.
Mid Perimenopause (Mid to Late 40s)
Estrogen starts playing a cruel game of hide-and-seek, bringing delightful surprises like random hot flashes, brain fog so thick you forget why you walked into a room, and a menstrual cycle that’s either MIA or throwing a surprise party.
Late Perimenopause (Late 40s to Early 50s)
Your periods become a rare event, like spotting a unicorn. You’ll skip months, then—just when you think you’re done—your uterus pulls a jump scare. Meanwhile, your estrogen is on a slow decline, leaving you with dryer skin, mood swings, and a newfound ability to cry at insurance commercials.
Menopause officially arrives when you’ve gone 12 months without a period, but until then, you’re stuck in this hormonal limbo where your body keeps you guessing. Will today bring hot flashes, anxiety, or an overwhelming need to yell at inanimate objects?
Who knows!
But one thing’s for sure—perimenopause is not for the weak.
In a nutshell, if perimenopause were a movie, it would be a horror-comedy starring you as the lead character who can’t decide whether to laugh, cry, or throw something. Some symptoms are well-known, while others will make you feel like you need an exorcist:
The Usual Suspects:
✅ Hot flashes & night sweats – Surprise! Your body thinks you live on the sun now.
✅ Mood swings – One moment, you love everyone. The next, you’re plotting their demise.
✅ Brain fog – Walk into a room and forget why? Classic.
✅ Sleep problems – 3 a.m. is now reserved for existential crises.
✅ Weight changes – You look at a cupcake, and suddenly your pants don’t fit.
The Lesser-Known Symptoms That Will Have You Questioning Everything:
😳 Burning mouth syndrome – Because your tongue suddenly decided to feel like it’s on fire.
😳 Electric shock sensations – Little zaps in your body because your nerves are confused.
😳 Tinnitus (ringing in ears) – Is that high-pitched ringing real, or is your brain messing with you?
😳 Skin crawling or itching – Your skin is now a theme park ride for imaginary bugs.
😳 Joint pain & stiffness – Did you secretly sign up for an aging body 10 years early?
😳 Allergies or sensitivities getting worse – Perfume, wine, dairy—everything is your enemy now.
😳 Gum problems & dry mouth – Who knew your gums were also affected by hormones?
😳 Increased clumsiness – Dropping things, bumping into walls… smooth.
*** PSA PAUSE ***
(in case this all sounds like a giant bummer)
Believe it or not, perimenopause isn’t all bad. In fact, it comes with some unexpected perks!
For one, you start caring less about what people think, whether it’s saying “no” to things you don’t want to do or finally wearing comfy shoes without apology. Your intuition sharpens, your BS detector reaches expert level, and you gain a newfound ability to prioritize your own well-being without guilt. Plus, once your period starts ghosting you for months at a time, you get a little taste of the freedom to come, no more days with no white pants or interrupted weekend plans.
And let’s be honest, there’s something empowering about emerging from this hormonal battlefield: stronger, wiser, and with zero tolerance for nonsense.
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: Stuck in “Crisis Mode” Since your mid-30s to 40s(ish)
Your autonomic nervous system is supposed to keep things running smoothly like a well-oiled machine that regulates your heart rate, digestion, and stress response. But during perimenopause, estrogen and progesterone take an extended vacation, and suddenly, your sympathetic nervous system — a.k.a. the “fight or flight” system —goes into overdrive.
And when that happens?
🚨 Your body thinks minor inconveniences are life-threatening emergencies.
🚨 Your heart races for no reason.
🚨 You’re sweating, panicking, and irrationally furious at your fridge for making noise.
Meanwhile, your parasympathetic nervous system, which is supposed to calm you down, is on strike. The centre of all this madness is the vagus nerve, a long, wandering nerve that connects your brain to your heart, lungs, and gut. It’s responsible for telling your body, “Hey, we’re not being chased by a bear; let’s relax.”
But when stress is high, vagal tone (the strength of your vagus nerve’s calming response) can decline, leaving you feeling on edge, exhausted, and emotionally unpredictable.
Basically think of stress as the DJ at the worst party ever, playing all the songs (symptoms) you hate on repeat:
Hot flashes?
That’s your nervous system saying, “Let’s have a full-body panic attack… for no reason!” Because nothing says “relaxing” like waking up in a puddle of your own sweat.
Random anxiety at 3 a.m.?
Your brain: “What if we overanalyze that conversation from 2012?” Because 3 a.m. is the perfect time for existential crises
Anxiety and mood swings?
You’re just as surprised as everyone else by what makes you snap these days.
Brain fog?
Good luck remembering why you walked into that room. (Hint: It was probably for your phone. Which is in your hand. Or your new reading glasses.)
Digestive drama?
Bloating, cramping, and “mystery stomach issues” because your vagus nerve is on strike.
Vagal Tone (and Why It Matters)
Your vagus nerve runs from your brain to your gut, heart, and lungs, basically sending signals to chill out.
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
When perimenopause messes with vagal tone, you get:
🔥 More anxiety and stress sensitivity
🔥 Digestive issues (bloating, reflux, sudden food intolerances)
🔥 Blood sugar swings that turn you into an emotional gremlin
🔥 A racing heart that makes you think you’re having a heart attack
THE GOOD NEWS
You can improve your vagal tone and make perimenopause suck a little less.
How to Boost Your Vagal Tone/Keep Your Nervous System From Freaking Out
(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.
🌀 Reduces muscle tension. Fun perimenopause development - your body holds onto stress like a squirrel hoarding nuts. Adjustments help release that tension.
🌀 Improved sleep calming the fight-or-flight response helps your brain stop waking you up at 3 a.m.
🌀 Supports digestion – Because perimenopause loves to gift you with bloating, heartburn, and a stomach that suddenly rejects foods you’ve eaten your whole life. By improving vagal tone, adjustments can help regulate digestion and keep things moving smoothly (no more feeling like you swallowed a balloon).
🌀 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 or a passive-aggressive email). But slow, deep breathing sends the message:
“We are not in danger. Please stop panicking.”
By activating the parasympathetic nervous system (a.k.a. your “rest and digest” mode), breathwork can help reduce anxiety, lower blood pressure, and even ease hot flashes. Plus, it’s free, portable, and won’t require you to Google weird supplements at 2 a.m.
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 or stopping mid-rant before you say something regrettable.
☁️ 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 when you feel like drop-kicking your Wi-Fi router or when perimenopause-induced rage is bubbling up.
Bonus tip: Make an audible sigh on your exhale—it helps release even more tension. Plus, dramatic sighing is already part of perimenopause, so you might as well make it productive.
(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 hear me out: 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 (a place where perimenopause loves to keep you trapped).
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 existential crisis - we have bigger problems now!” and your body experiences a sudden stress response. Important BUT - rather than staying in fight-or-flight mode (sympathetic nervous system), 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. It’s like flipping a switch from “wildly anxious” to “chill and centred” mode.
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 – A quick way to reset, especially if you’re mid-hot flash or spiralling into a hormonal rage over absolutely nothing.
🌊 Take a quick cold shower (or end a warm one with cold water) – If you’re feeling brave, a full cold shower will wake up your brain, nervous system, and possibly your neighbours if you scream loud enough. Not ready for that level of commitment? Just switch to cold for the last 30 seconds—it still helps!
🌊 Hold an ice pack on your chest for 30 seconds – Perfect for those moments when your body feels like it’s overheating from the inside out. Place an ice pack (or a bag of frozen peas, we don’t judge) on your chest, back of the neck, or even your wrists to quickly cool down and calm your nerves.
Bonus Tip: If anyone asks why you’re standing in the kitchen with your head in the freezer, just tell them “science.”
(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 in a Rocky montage. But perimenopause has other plans. 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 possibly contemplating murder over minor inconveniences.
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 instead of draining them, because let’s be real, life is already doing enough of that.
Here are some gentle, mood-boosting ways to stay active without sending your nervous system into DEFCON 1 but the important point is to find what feels good FOR YOU before (maybe not during lol) and after:
🚶♀️ Walking – The most underrated form of exercise. Whether it’s a leisurely stroll or an aggressive power-walk fueled by rage, walking gives you a chance to clear your head, breathe fresh air, and momentarily escape whatever nonsense is testing your patience that day. Bonus: It balances hormones, boosts your mood, and doesn’t leave you feeling like a human pretzel the next 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, which, let’s be honest, needs all the help it can get.
💃 Dancing Like No One’s Watching (Even If Your Dog Is Judging You) – Sometimes, the best way to shake off a stressful day is to crank up your favourite throwback playlist and bust out some truly questionable dance moves. Dancing releases endorphins, improves coordination, and is way more fun than burpees. Plus, if your dog gives you a judgmental look, just remind them that they eat socks and chase their own tail, so their opinion is officially invalid.
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 Favorite 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. Bonus points if you get weird looks from your pets or turn it into a full-blown concert performance.
🎵 Sing Loudly in the Car – There’s no stress that can’t be eased by belting out some good (or really bad) tunes like you’re auditioning for a reality show. Singing deepens your breath, stimulates the vagus nerve, and floods your brain with feel-good chemicals.
🎵 Gargle Water (Weird, But Effective) – It may not be as fun as a solo concert, but 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 won’t make you sweat. Plus, in a world where life is throwing curveballs left and right, sometimes the best thing you can do is sing your heart out and hum your way to inner peace.
(6) Get Social (If You Hate People Right Now, Dogs Totally Count)
Perimenopause can make socializing feel like a toss-up between “I need my people” and “I need everyone to leave me alone forever.” But even when you’re in full-on hermit mode, connection is one of the best ways to boost oxytocin (the “feel-good” hormone) and improve vagal tone, helping your nervous system chill out. And good news - this doesn’t require small talk with strangers.
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, lowers blood pressure, and reminds you that you are, in fact, a human and not just a bundle of hormonal chaos. If human contact feels like too much, pets are an excellent loophole. Hug your dog, snuggle your cat, or just let them stare at you judgmentally while you cry into your tea. It all counts.
❤️ Call a Friend (They Get It) – If texting feels too exhausting and you’re one more email away from throwing your phone out the window, try calling a friend who truly gets you. Not the one who will suggest “Have you tried more protein?” (Yes, we’ve ALL tried more protein.) Call the person who will listen, validate your struggle, and maybe even rant with you about the absurdity of it all. Bonus points if they make you laugh.
❤️ Laugh—Watch a Comedy, Find a Ridiculous Meme, Attempt to Embrace the Chaos – Laughter isn’t just good for your soul; it literally stimulates the vagus nerve and calms your nervous system. Watch a lighthearted comedy, scroll through funny memes, or find humour in life’s little quirks—sometimes laughter really is the best reset. A good laugh not only lifts your mood but also helps your nervous system relax, making everything feel a little more manageable.
Bottom line? You don’t have to be a social butterfly to reap the benefits of connection. Find the level of interaction that works for you, even if it’s just hugging your dog and watching stand-up comedy in your pyjamas.
(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 Fibre – Your gut loves fibre-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) – Look, 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 (Try To Even If It’s a Dumpster Fire Right Now)
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 your hormones are throwing a party. The goal is to make your bedroom feel like a sanctuary (or at least less like a war zone).
Here’s how to set yourself up for better sleep, even if it feels like a nighttime battle:
🌙 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) – Yes, I know, weekends are meant for staying up late and sleeping in like you’re on vacation, but 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—even on weekends. The first few days might feel like a drag, but soon enough, your body will start to recognize bedtime as a relaxing ritual instead of a stressful chore.
🌙 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 like chamomile. You might even enjoy it more than that last cup of coffee you’re clinging to like a life raft.
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 sends your body the message that 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 (even if your hormones are still acting like rebellious teenagers). By supporting your vagus nerve, reducing stress, and finding humour in the madness, you can help your body transition with more ease (and fewer moments of wanting to throw your coffee mug across the room).
So, the next time you’re:
🔥 Overheating for no reason
🔥 Wondering why your emotions are set to maximum drama mode
🔥 Questioning if you need a full-body oil change…
Just take a deep breath, splash some cold water on your face, book your tonal adjustments and remind yourself: my hardworking vagus nerve just needs a little TLC.
Now go belt out a power ballad in the shower.
Your nervous system will thank you.
