Signal 1 – insomnia despite extreme tiredness
If in the evening you 'feel like you could collapse', and after getting into bed suddenly: racing thoughts, chest tightness, tossing from side to side – this is a classic sign that the nervous system is not coming down from alarm mode.
Short intervention - evening vagus nerve activation:
2–3 hours before bedtime let go of emails and decisions
spend the last 5–10 minutes before sleep on breathing with a longer exhale (e.g. inhale to 4, exhale to 6)
the body receives a clear signal: 'we can come out of action mode'.
Signal 2 – tense jaw, neck and shoulders
Clenched teeth, a jaw 'locked up', a neck like concrete, shoulders pulled slightly up – this is not 'just how I am', but the body in constant readiness to fight or flee.
Simple intervention:
consciously relax your jaw (lips slightly parted, tongue resting on the palate)
do 5 slow, lengthened exhales and with each one let your shoulders drop even a millimetre
you can add gentle neck muscle release or a short 'yes'/'mmm' on the exhale – the sound additionally stimulates the vagus nerve.
Signal 3 – 'brain fog' with important decisions
When the nervous system runs under overload for a long time, the brain has fewer resources for clear, strategic thinking – slowing, difficulty making decisions and the feeling that 'I can't find focus' appear.
What you can do right away:
before making a big decision, do 2–3 minutes of regulation (e.g. 4–6 breathing, a short walk, a few mindful shoulder movements),
schedule at least one real break during the day – without phone, emails and incoming stimuli (even 5–7 minutes makes a difference for the nervous system).
The vagus nerve – your built-in reset tool
The vagus nerve is the main 'highway' between the brain and the internal organs.
When you learn to stimulate it consciously, you stop being a hostage to stress – you can reduce arousal and return to a state where body and brain cooperate again.
Simple ways to activate the vagus nerve that you can start today:
calm breathing with a longer exhale (e.g. 4–6),
gentle humming or low vocalizing on the exhale,
short, regular exposures to cold (cool water on the face or neck),
daily practice of at least one micro-ritual to calm down.
When it's worth seeking deeper help
If you recognize insomnia, chronic body tension and 'fog' around decisions for months, it's a sign that the nervous system needs more than occasional breathing exercises.
At Holistica I work with entrepreneurs and leaders and people overloaded with responsibility who externally 'deliver', but internally function in survival mode.
If you want to talk about what might be behind your nervous system's current state and which forms of help could be appropriate for you, you can book an initial consultation.
