Protracted Withdrawal » Harnessing the Vagus Nerve to Reduce Stress and Navigate Psychotropic Medication Withdrawal

Stress is an inevitable part of life, but when it becomes chronic, it can wreak havoc on our physical and mental well-being. A staggering 55% of Americans report feeling stressed daily, and this chronic stress is a significant contributor to inflammation, gut dysbiosis, and a cascade of health problems such as depression, anxiety, and autoimmune diseases.

For individuals undergoing psychotropic medication withdrawal, stress can amplify withdrawal symptoms or contribute to protracted withdrawal syndromes. This article explores how you can harness the power of your vagus nerve—a vital component of the parasympathetic nervous system—to mitigate stress, reduce inflammation, and support your mental health, particularly during medication tapers or withdrawal recovery.

Understanding the Stress Response and Its Impacts

When the brain perceives a threat, the hypothalamic-pituitary-adrenal (HPA) axis is activated. This triggers the release of cortisol and other stress hormones, preparing the body for a fight-or-flight response. While this response is adaptive in the short term, prolonged activation can lead to:

Inflammation
Microbiome imbalances (leaky gut)
Mental health challenges like depression or anxiety
Burnout symptoms such as exhaustion, irritability, and insomnia

During medication withdrawal, the nervous system may already be in a state of hypersensitivity, making stress management even more crucial. Without effective tools, this heightened state can exacerbate withdrawal symptoms.

The Vagus Nerve: A Key to Restoring Balance

The vagus nerve acts as a communication superhighway between the brain and the body, regulating many vital functions like heart rate, digestion, and inflammation. A well-functioning vagus nerve helps to calm the HPA axis and promotes the "rest-and-digest" state, counteracting stress.

Signs of Low Vagal Tone

Low vagal tone is often associated with increased stress and inflammation, and it can exacerbate withdrawal symptoms such as:

Heightened anxiety
Sleep disturbances
Digestive issues
Persistent fatigue

Improving vagal tone can reduce these symptoms and support your body’s ability to adapt during withdrawal.

5 Ways to Support the Vagus Nerve and Reduce Stress

1. Practice Deep Breathing and Meditation

Meditation and breathing exercises directly stimulate the vagus nerve, promoting relaxation and reducing cortisol levels. Techniques such as:

Abdominal breathing: Focus on slow, deep breaths that expand the belly.
Ujjayi breath: A yogic technique involving slow, rhythmic breaths with a slight constriction in the throat.

Regular meditation can also improve the brain’s gray matter density, which has been shown to decrease during chronic stress and depression.

2. Engage in Gentle Exercise

During withdrawal, the body’s stress response may already be heightened. Start with low-impact activities like:

Walking
Gentle yoga or pilates
Light stretching

These activities not only help regulate the HPA axis but also promote circulation, aiding in the delivery of nutrients essential for recovery.

3. Explore Vagal Nerve Stimulation Techniques

Stimulating the vagus nerve is a practical way to quickly reduce stress. Try:

Vagal massage: Gently rub areas around the eyes, face, and neck (behind the ears). This stimulates vagal pathways and helps activate the parasympathetic nervous system.
Cold exposure: Splashing cold water on your face or finishing a shower with cool water can stimulate the vagus nerve.

These practices are particularly useful in managing moments of heightened withdrawal-related stress or anxiety.

4. Focus on Anti-Inflammatory Nutrition

A nutrient-dense, anti-inflammatory diet supports vagal function and reduces the systemic inflammation often exacerbated during withdrawal. Key tips include:

Prioritize whole foods, focusing on diets like the Mediterranean Diet or MIND Diet, which are rich in antioxidants and healthy fats.
Reduce or eliminate caffeine, as it can overstimulate the nervous system.
Include foods that promote gut health, such as fermented vegetables, yogurt, or prebiotic fibers, to repair microbiome imbalances.

5. Establish Healthy Sleep Habits

Quality sleep is essential for regulating the stress response and restoring HPA axis balance. To improve your sleep:

Maintain a consistent sleep schedule.
Use blue light-blocking glasses at night to encourage melatonin production.
Create a calming bedtime routine (e.g., journaling, reading, or light stretching).

The Role of Vagus Nerve Stimulation in Withdrawal Recovery

Protracted withdrawal from psychotropic medications can leave the nervous system in a state of overdrive. Engaging the vagus nerve helps recalibrate this system, encouraging a state of calm that supports healing. While traditional methods like exercise and meditation can be effective, emerging technologies such as cranial electrotherapy stimulation (CES) devices may offer additional support by directly influencing the vagus nerve.

A Holistic Approach to Stress and Withdrawal

Managing stress is a cornerstone of a successful withdrawal or tapering plan. By focusing on vagal nerve activation, nutrition, and lifestyle strategies, you can reduce inflammation, calm your nervous system, and foster resilience.

If you’re navigating withdrawal and need personalized guidance, consider working with a professional who can support you with tailored strategies, functional labs, and ongoing encouragement. You don’t have to do this alone.

About the author:

Jezel Rosa is a board-certified Psychiatric Mental Health Nurse Practitioner with over 20 years of nursing experience. Jezel specializes in integrative and functional psychiatry, focusing on getting to the root cause of mental health symptoms. She is dedicated to reducing harm by limiting the use of psychotropic medications whenever possible, using a holistic approach that includes functional nutrition, lifestyle changes, and de-prescribing strategies. Jezel’s passion is to empower others on their mental health care journey through education and evidence-based practices.

Harnessing the Vagus Nerve to Reduce Stress and Navigate Psychotropic Medication Withdrawal