Vagus, Baby! Go from Panic to Peace

I was in North Carolina recently, just finishing up a coaching training. My flight was early the next morning, so I had a hotel room and a plan: a root beer float and a night in the hotel pool. I only stay in hotels with pools—I always come ready to swim my stress away.

But then, the deviation happened.

While sitting with my drink at a local burger place, I saw a group of young people—it was giving Mennonite vibes; long skirts, cowboy hats, modest clothing. As I was leaving, I held the door for the oldest of the males in the group. I intentionally held it. He didn’t say anything. I held the second door, because I was trained up to be considerate. Still, nothing.

And just like that, the automatic thought hit: Racism. Because, you know, North Carolina.

The story I began to tell was that this person couldn’t see my humanity. It made me sad—for him, and for every brown person who has to interface with that subtle, shitty dehumanization. Within a minute of walking out, I was flooded with fear. I had already looked around and saw no black people in sight. I was "The Only One."

When Cortisol Takes the Wheel

My nervous system shifted instantly. I wasn't on a fun adventure anymore; I was in a "safe zone" hunt. I imagined the worst outcomes—how to evade a pickup truck in the parking lot attempting to run me down, how to survive the hotel lobby full of white men in trucker hats, finding ways to intimidate me that I hadn't invented yet.

This is the Sympathetic State (Fight or Flight). When we perceive a threat to our humanity, our bodies flood with cortisol. This hormone is meant to help us run from a predator, but when it’s triggered by the “only one" burden, it creates a prison of panic. I went to my room sure I couldn't go to the pool. They will harm me with their hate, my core belief in the moment. All thoughts and behaviors then aligned with that belief. I mourned my black skin and its lack of safety.

Using the "Brake": Activating the Parasympathetic State

Then, I checked myself with some CBT (Cognitive Behavioral Therapy). I asked: What proof do you have? Where does this live in your body? Does this thought serve or harm you? What do you need? What is your goal? I realized my goal was to get back to calm. The primary reason I could identify this agitated state—and ultimately pull myself out of it—was because it was so drastically misaligned with the experience I had been having up until then. I had been in a state of constant, deep calm for three days prior. Because I had spent that time anchored in peace, the shift felt like a violent jolt.

This is why creating daily practices of engaging in calm is so vital. When we make "rest and digest" our baseline, we develop the sensitivity to notice the second we are no longer in the energetic state we want to be in.

I chose not to make myself small for unconfirmed stories in my head. I went to the pool. I got my face wet! Dipping your face into cool water sends an immediate signal to your brain to slow your heart rate. As I swam laps, I exhaled as slowly as I could—the physiological "handbrake." When Beyonce’s Halo started playing over the PA, I hummed and sang along. Because the vagus nerve passes the vocal cords, I was literally vibrating my way back to peace.

This experience solidified a truth for me: I love my neighborhood. I’ve curated a life where I can be seen. But when we are outside our "curated" zones, we must carry our sanctuary within our own nervous systems. We all deserve to claim our "watery throne," unscathed and regulated.

Understanding the Architecture of Your Calm

To move from "survival mode" to "radical authenticity," we have to understand the biological machinery behind our stress. Here is the breakdown of why the Vagus Nerve is your greatest ally in high-stakes environments:

The Autonomic Nervous System (ANS) 101

Your ANS is like your body's autopilot. It has two primary branches: (refer to the attached image)

• The Sympathetic Nervous System (The Gas Pedal): This triggers the "Fight-Flight-Freeze" response. In North Carolina, my gas pedal was floored. Cortisol spiked, my heart raced, and my field of vision narrowed to focus only on threats.
• The Parasympathetic Nervous System (The Brake): This is the "Rest and Digest" state. This is where your body repairs itself, your creativity returns, and you can actually feel your own humanity.

The "Wandering" Truth: What is the Vagus Nerve?

The Vagus Nerve (Latin for "wandering") is the longest cranial nerve in your body. It starts at the base of your brain and meanders down to your heart, lungs, and digestive tract.

• It’s a Two-Way Street: 80% of the signals the Vagus nerve sends are upward—from your body to your brain. This means you can't just "think" yourself into being calm; you have to act your body into it.
• Vagal Tone: Just like a muscle, your Vagus nerve has "tone." Higher vagal tone means your body can bounce back from stress (like a racist encounter in a lobby) more quickly.

The Cortisol Cost

When we stay in a sympathetic state, we deal with chronic cortisol. This results in:

• Inflammation: A body that is always "ready for a fight" eventually begins to fight itself.
• Brain Fog: Cortisol shuts down the prefrontal cortex (the logic center) to prioritize survival instincts. You become more attuned to your environment, but less able to do high-level thinking.
• Digestive Issues: Since blood is pumped to your limbs for "flight," your "rest and digest" functions are put on hold.

Somatic Grounding: Your 2026 Toolkit

You can manually "hack" this nerve to move back into a parasympathetic state using these strategies:

• The Cold Water Reset: Splashing cold water on your face triggers the Mammalian Dive Reflex, which instantly forces the Vagus nerve to lower your heart rate.
• Vocal Vibration: Humming, chanting, or singing (shoutout to Queen Bey) vibrates the nerve where it passes the larynx, signaling safety to the brain.
• Bilateral Stimulation: Moving your body in left-right patterns (like swimming laps or even rhythmic walking) helps the brain process the "fear thoughts" and return to the present.

For more information on managing cortisol, you can explore this resource from the Cleveland Clinic. As always, please consult with your healthcare providers if you have specific medical questions.

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