Hamster Wheel Brain? Your Vagus Nerve Holds the Exit Door

Rumination keeps us stuck in cycles of unproductive worry, but understanding how our vagus nerve functions as the body's reset button can help us break free from these mental loops.

Chapters

• 0:00 Understanding Rumination
• 1:42 The Vagus Nerve Reset Button
• 3:05 Simple Tools to Break the Cycle
• 4:22 Reclaiming Peace and Moving Forward

Transcript

Emily Feist: 0:00

Have you ever felt that your brain is a hamster running laps on a wheel, except the hamster never gets tired and you can't find the off switch? That's rumination. Today, we're going to talk about why your vagus nerve holds a key to stop the spin.

Emily Feist: 0:15

Welcome back to it Starts at Vagus, the podcast where we stop chasing calm and start creating it, one small shift at a time. I'm your host, Emily, and I'm your guide to rewiring stress, restoring peace and giving your nervous system the attention it deserves. If you've ever found yourself replaying the same thought or worry again and again, this episode is for you. By the end of this episode, you'll understand why your body keeps you stuck in rumination loops, how the vagus nerve plays a role on your body's calm switch and a few simple body-based tools you can use in the moment to break the cycle.

Emily Feist: 0:49

So let's start with what rumination really is. Think of it as your mind's hamster wheel, running and running but never getting anywhere. Or like chewing gum that's lost all of its flavor but you keep chewing because you just don't know what else to do.

Emily Feist: 1:03

Rumination is your brain's attempt to solve a problem, but instead of finding a resolution, it keeps circling. It's looking for any solutions at all different kinds of angles. Maybe for you it looks like lying in bed replaying a conversation, wondering if you said the wrong thing or how to say it better, or wondering about something that hasn't even happened yet, a future what-if that keeps stealing your peace. Take a moment to reflect. When was the last time you caught yourself in that loop? Did it show up as tightness in your chest, a knot in your stomach or restless energy you just can't shake off? Those feelings can all be helped by the vagus nerve.

Emily Feist: 1:42

Rumination is fueled by your nervous system and when your body is in fight-or-flight mode, by the vagus nerve. Your brain thinks danger, keep scanning until we're safe. But when your body doesn't get the signal that the danger has passed, the smoke alarm keeps blaring, even when there's no smoke. Sometimes your alarms become even more sensitive. That's what rumination is a nervous system that's stuck on high alert. And when your vagus nerve isn't firing strong enough, saying that everything is okay, that message of safety doesn't reach your brain.

Emily Feist: 2:14

Before learning about the vagus nerve hacks, I used to think that I could fix it by thinking harder, but that only pressed the gas pedal while the emergency brake was still on. It just didn't work, and this is where the vagus nerve comes in. I like to think of it as the reset button or the dimmer switch for your stress response. When the vagus nerve is active and toned, it slows your heart rate, softens your breath and even calms your gut. You're able to think clear, which is very helpful when you replay those situations. Imagine a good friend placing their hand on your shoulder, gently saying you're safe now. That's what vagus activation feels like inside your body, and if you've ever struggled to just stop thinking about it, it's not because you're weak, it's because your nervous system hasn't gotten the message yet.

Emily Feist: 3:05

Let's pause together and try a reset practice right now. If your mind has been circling today, imagine we're gently lifting the record needle so the song in your head can stop playing. Place your hand on your chest and notice the rise and fall of your breath. Inhale through your nose four. Now exhale gently through your mouth for a count of six. One, two, three, four, five, six. Let's take notice of what's going on inside your body. Did you notice your shoulders dropping or that your breath feels deeper? That tiny shift you felt that's your vagus nerve lifting the brake.

Emily Feist: 3:55

So how do we break rumination in daily life. Think of these tools as a reset kit. Movement is one. When you walk, your body rhythm tells your brain we're moving forward, we're not stuck. Writing your thoughts down helps too. Sometimes the wheel slows once your mind knows that the thoughts have a safe parking spot on paper. Allowing yourself to write slows the brain down and allows your thoughts to catch up and clear the static. So here's where we land.

Emily Feist: 4:22

Rumination isn't about weakness or lack of willpower. It's about your nervous system doing its best to protect you because it's looking for familiarity, but sometimes it forgets to turn off the alarm. Your vagus nerve is your ally when this happens. It's the signal that tells your brain we're safe now and you can stop replaying and start living again. We have the power to activate it without gadgets or a price tag. It just takes some self-awareness and the vagus nerve practices.

Emily Feist: 4:50

All right, friends, thanks for hanging out with me today. Remember to soothe your nervous system and reclaim who you are. If this episode helped you today, share with a friend or leave a quick review. I'll be back next Tuesday for another episode of it Starts at Vagus. Until next time, remember, wellness starts at Vagus.