Feeling stressed can trigger the sympathetic nervous system, releasing stress hormones and increasing heart rate. Scientists are exploring methods to shift the body from this 'fight-or-flight' mode to a relaxed state, activating the parasympathetic nervous system.
Neurologist Patricio Millar Vernetti of NYU Langone Health explains, “Consciously, you can’t tell your heart to slow down,” but interventions can provide more control. These techniques aim to reduce stress hormone levels, heart rate, and blood pressure, potentially mitigating long-term health issues linked to chronic stress, such as hypertension and inflammation.
Stimulating the vagus nerve, which connects the brain stem to the abdomen, is a key approach. Breathing exercises are known to activate this nerve, while emerging research suggests cold therapy may also be effective. A 2022 study published in *Scientific Reports* observed 25 participants performing mental math; those who wore a facial cooling mask beforehand, mimicking cold-water immersion, experienced lower cortisol spikes and faster recovery to baseline levels compared to those without the mask.
Other practices showing promise include humming and tapping on the skin. A 2023 report in *Physiology & Behavior* found that slow breathing combined with humming can increase heart rate variability, indicating a well-regulated nervous system. Physical therapist Karin Steere of the University of Puget Sound in Tacoma, Wash., explains that high heart rate variability signals the body is “doing less fighting itself on the inside” and seamlessly switching between stress and relaxation. A 2025 research review suggests that tapping on specific skin spots may generate electrochemical signals that activate the parasympathetic nervous system.
Read the original coverage
💬 Comments
📜 Comment Policy