September 2, 2025 • 8 mins
Your body knows what your mind might miss: the spaces around you are constantly sending signals to your nervous system.
Walking into certain environments immediately changes how you feel, and there's solid science behind this response. Your vagus nerve—the superhighway connecting your brain and body—constantly scans your surroundings for signs of safety or threat.
The good news? You can harness this same system to create calm. This episode walks you through creating a nervous system-friendly space that signals safety to your body.
Thank you!! 💗
Click the link to learn how to reset your vagus nerve to decrease stress & anxiety https://mailchi.mp/itstartsatvagus/vagusreset
Join our Facebook group 🤩 It Starts at Vagus
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Emily Feist (00:00):
Do you notice how walking into certain spaces
instantly makes you feel moretense, like a cluttered kitchen
or a noisy room, while otherspaces seem to let you breathe
easier?
That's not in your head, it'sin your body, your nervous
system and your behavior.
Welcome back to It Starts atVagus, the podcast where we stop
chasing calm and start creatingit, one small shift at a time.
(00:23):
I'm your host, Emily, and I'myour guide to rewiring stress,
restoring peace and giving yournervous system the attention it
deserves.
Today we're exploring how thespaces around you shape the way
you feel.
A calm corner or room isn't justabout aesthetics or home decor.
Your brain and body areconstantly scanning your
environment for signs of safety.
The colors, the lighting, theclutter or the lack of it all
(00:48):
tell your nervous system whetherit's time to stay on guard or
time to let go.
And here's where it getsfascinating.
The vagus nerve, thesuperhighway between your brain
and your body, responds to thosesignals.
A cluttered, noisy room cannudge the vagus nerve into
retreat.
Calm, predictable space tellsthe vagus nerve you're safe now
(01:08):
allowing your heart rate to slow, your digestion to come back
online and your body to rest.
By the end of this episode,you'll see how creating even one
calm corner in your home canlower your stress, help you
breathe easier and gently trainyour body to remember what
safety feels like.
Let's start by talking about thespaces that we're in.
(01:29):
When you walk into a clutteredor chaotic space, your brain
starts processing dozens of tinydecisions all at once.
Even if you don't realize it,your body does.
Your vagus nerve senses thetension.
It hears the background staticof stress and your heart rate
speeds up to match.
Now let's picture the oppositea space that feels soft, simple
(01:51):
and clear.
The light is warm and thetextures are inviting, and
there's less for your brain tojuggle.
The vagus nerve reads thosesafety signals and sends a
message down to your body it'sokay to relax right now.
It's the same reason yourshoulders drop when you walk
into a cozy cafe compared to areally crowded waiting room.
Your body isn't just respondingto what you see.
(02:13):
It's responding to what yournervous system interprets as
safety, and those spaces affecthow we behave.
Our environments don't justaffect how we feel, they also
shape what we do.
For example, if your phonecharger sits right next to you
on the nightstand, you're likelygoing to scroll before bed.
(02:34):
However, if you have your calmcorner next to you that has a
blanket or a journal, you'remore likely to settle down into
stillness.
Here's the magic Every time youchoose rest over scrolling,
reflection, over busyness.
You're exercising the vagusnerve.
Each calming behavior slowingyour breath, sipping warm tea or
(02:58):
curling under a blanket thatsends direct input through the
vagus nerve, telling your wholebody you're safe here.
Over time your calm cornerbecomes a training ground,
strengthening your vagus nerve'sability to bring you back into
balance quicker.
We can also use sensory anchorsto bring that calm faster and
(03:19):
support balance, the calmness inour body.
Our bodies take in calm throughthe senses and the vagus nerve
carries much of that informationbetween our body and brain.
Soft textures calm the skin andthose signals travel upward
through the nervous system.
Dental lighting soothes oureyes, lowering stress messages.
Even the scents around us, likelavender or cedarwood, can
(03:42):
activate the vagus nerve throughthe pathways of breath.
And don't underestimateincluding nature.
A plant on the windowsill tapsinto our hard wiring for
greenery.
Nature cues safety and thevagus nerve responds by easing
tension.
Even the absence of thingsmatter.
A clear surface gives your eyesand nervous system a chance to
(04:03):
rest.
Over time gives your eyes andnervous system a chance to rest.
Over time your body learns thisis where we calm down.
Just entering the space becomesenough to activate that vagus
response, and I see this dailywith my massage clients.
They start to relax just bybeing in the therapy room, even
before I start the massage,because their body gets the
signals that the space is calm.
(04:24):
Because our body gets thesignals that the space is calm,
relaxing and safe to put theirguard down.
So how do we create our calmspace?
Let's make it practical.
Here are three simple stepsthat you can start today to
create your own nervous systemfriendly corner.
Step one clear the noise, startsmall, go ahead and pick one
corner or one chair, or even aside table.
(04:45):
You're going to remove all theextras.
If you've got a chair coveredin laundry, fold it or move it
to a basket, and if the table isstacked with unopened mail, put
it in a drawer or into anotherbasket that you can organize
later.
It doesn't have to be perfect,it just has to be less.
Every object your eyes land onis another loop for your brain,
(05:08):
another silent to-do list.
Fewer items equal fewer stresssignals.
Think of it like your mind hastoo many tabs open in a browser,
clearing the clutter is likehitting that little X on the tab
, so you don't need it.
Suddenly, your nervous systemcan run smoother.
Next, we're going to anchor thesenses.
Bring in one calm cue for eachof your senses.
(05:30):
For sight, we can swap harshover light for a lamp with a
warm bulb or a candle on thetable.
Even a single plant by thewindow shifts the mood.
Next one is going to be sound.
Turn off background noise andreplace it with something
intentional, like a softplaylist or a white noise app,
(05:51):
even if you like the sound ofthe stillness of your own home.
Next, we're going to includetouch.
This is where we can add thosesoft blankets or a cushion, or
even a nice rug under your feet.
Your body will crave theinvitation to sink into comfort.
Last, we're going to addresssmell.
A few drops of lavender cup oftea or even freshly washed
(06:15):
fabric can calm your breath.
When your senses get safe,predictable input, your vagus
nerve responds, your breathslows down, your shoulders
release and your body starts tobelieve that I can settle here.
Imagine those sensory choiceslike a chorus, each one's small,
but together they create thatharmony.
(06:37):
Next we're going to claim thatcorner.
Give this space a purpose.
It doesn't have to be the wholeroom.
It can be a single chair or afloor cushion in the bedroom.
It doesn't matter what it is.
We're going for consistency andeasy, so that every time you
return to this spot forjournaling or a few minutes of
(06:58):
breathing, your body learns thatthis is where calm happens and
over time, you won't need thoseextras.
The corner itself will cue yournervous system that it feels
safe there.
Think of it as if it's yourcharging station.
Just like your phone needs torecharge when you plug it into
the same spot, your nervoussystem recharges faster every
(07:20):
time you sit in your calm corner.
What I want you to get out ofthis episode today is that you
need to recognize that yourenvironment is not neutral.
Every corner of your home issending messages to your nervous
system, either to stay on alertor to settle into safety, and
my hope is that your home canbecome default safety by just
(07:45):
being there, that your nervoussystem can relax, because
clutter is mental static.
The calm spaces they're likereset buttons for your vagus
nerve.
They don't just change how aroom looks, they change how your
body feels.
Creating a calm corner doesn'trequire a remodel.
It's as simple as soft lightingand adding a texture that you
(08:06):
love, clearing away whatdistracts you and returning
often enough.
That tells your body that ithas the ability to learn that
this is a place where I canbreathe freely.
Over time, your vagus nervewill get faster at bringing you
into that calm, simply becauseyou've trained it in that space.
All right, friends, thanks forhanging out with me today.
(08:26):
Remember to soothe your nervoussystem and reclaim who you are.
If this episode helped youtoday, share it with a friend or
leave a quick review.
I'll be back next Tuesday foranother episode of.
It Starts at Vagus.
Until next time, remember,wellness starts at Vagus.
Do you notice how walking into certain spaces
instantly makes you feel moretense, like a cluttered kitchen
or a noisy room, while otherspaces seem to let you breathe
easier?
That's not in your head, it'sin your body, your nervous
system and your behavior.
Welcome back to It Starts atVagus, the podcast where we stop
chasing calm and start creatingit, one small shift at a time.
(00:23):
I'm your host, Emily, and I'myour guide to rewiring stress,
restoring peace and giving yournervous system the attention it
deserves.
Today we're exploring how thespaces around you shape the way
you feel.
A calm corner or room isn't justabout aesthetics or home decor.
Your brain and body areconstantly scanning your
environment for signs of safety.
The colors, the lighting, theclutter or the lack of it all
(00:48):
tell your nervous system whetherit's time to stay on guard or
time to let go.
And here's where it getsfascinating.
The vagus nerve, thesuperhighway between your brain
and your body, responds to thosesignals.
A cluttered, noisy room cannudge the vagus nerve into
retreat.
Calm, predictable space tellsthe vagus nerve you're safe now
(01:08):
allowing your heart rate to slow, your digestion to come back
online and your body to rest.
By the end of this episode,you'll see how creating even one
calm corner in your home canlower your stress, help you
breathe easier and gently trainyour body to remember what
safety feels like.
Let's start by talking about thespaces that we're in.
(01:29):
When you walk into a clutteredor chaotic space, your brain
starts processing dozens of tinydecisions all at once.
Even if you don't realize it,your body does.
Your vagus nerve senses thetension.
It hears the background staticof stress and your heart rate
speeds up to match.
Now let's picture the oppositea space that feels soft, simple
(01:51):
and clear.
The light is warm and thetextures are inviting, and
there's less for your brain tojuggle.
The vagus nerve reads thosesafety signals and sends a
message down to your body it'sokay to relax right now.
It's the same reason yourshoulders drop when you walk
into a cozy cafe compared to areally crowded waiting room.
Your body isn't just respondingto what you see.
(02:13):
It's responding to what yournervous system interprets as
safety, and those spaces affecthow we behave.
Our environments don't justaffect how we feel, they also
shape what we do.
For example, if your phonecharger sits right next to you
on the nightstand, you're likelygoing to scroll before bed.
(02:34):
However, if you have your calmcorner next to you that has a
blanket or a journal, you'remore likely to settle down into
stillness.
Here's the magic Every time youchoose rest over scrolling,
reflection, over busyness.
You're exercising the vagusnerve.
Each calming behavior slowingyour breath, sipping warm tea or
(02:58):
curling under a blanket thatsends direct input through the
vagus nerve, telling your wholebody you're safe here.
Over time your calm cornerbecomes a training ground,
strengthening your vagus nerve'sability to bring you back into
balance quicker.
We can also use sensory anchorsto bring that calm faster and
(03:19):
support balance, the calmness inour body.
Our bodies take in calm throughthe senses and the vagus nerve
carries much of that informationbetween our body and brain.
Soft textures calm the skin andthose signals travel upward
through the nervous system.
Dental lighting soothes oureyes, lowering stress messages.
Even the scents around us, likelavender or cedarwood, can
(03:42):
activate the vagus nerve throughthe pathways of breath.
And don't underestimateincluding nature.
A plant on the windowsill tapsinto our hard wiring for
greenery.
Nature cues safety and thevagus nerve responds by easing
tension.
Even the absence of thingsmatter.
A clear surface gives your eyesand nervous system a chance to
(04:03):
rest.
Over time gives your eyes andnervous system a chance to rest.
Over time your body learns thisis where we calm down.
Just entering the space becomesenough to activate that vagus
response, and I see this dailywith my massage clients.
They start to relax just bybeing in the therapy room, even
before I start the massage,because their body gets the
signals that the space is calm.
(04:24):
Because our body gets thesignals that the space is calm,
relaxing and safe to put theirguard down.
So how do we create our calmspace?
Let's make it practical.
Here are three simple stepsthat you can start today to
create your own nervous systemfriendly corner.
Step one clear the noise, startsmall, go ahead and pick one
corner or one chair, or even aside table.
(04:45):
You're going to remove all theextras.
If you've got a chair coveredin laundry, fold it or move it
to a basket, and if the table isstacked with unopened mail, put
it in a drawer or into anotherbasket that you can organize
later.
It doesn't have to be perfect,it just has to be less.
Every object your eyes land onis another loop for your brain,
(05:08):
another silent to-do list.
Fewer items equal fewer stresssignals.
Think of it like your mind hastoo many tabs open in a browser,
clearing the clutter is likehitting that little X on the tab
, so you don't need it.
Suddenly, your nervous systemcan run smoother.
Next, we're going to anchor thesenses.
Bring in one calm cue for eachof your senses.
(05:30):
For sight, we can swap harshover light for a lamp with a
warm bulb or a candle on thetable.
Even a single plant by thewindow shifts the mood.
Next one is going to be sound.
Turn off background noise andreplace it with something
intentional, like a softplaylist or a white noise app,
(05:51):
even if you like the sound ofthe stillness of your own home.
Next, we're going to includetouch.
This is where we can add thosesoft blankets or a cushion, or
even a nice rug under your feet.
Your body will crave theinvitation to sink into comfort.
Last, we're going to addresssmell.
A few drops of lavender cup oftea or even freshly washed
(06:15):
fabric can calm your breath.
When your senses get safe,predictable input, your vagus
nerve responds, your breathslows down, your shoulders
release and your body starts tobelieve that I can settle here.
Imagine those sensory choiceslike a chorus, each one's small,
but together they create thatharmony.
(06:37):
Next we're going to claim thatcorner.
Give this space a purpose.
It doesn't have to be the wholeroom.
It can be a single chair or afloor cushion in the bedroom.
It doesn't matter what it is.
We're going for consistency andeasy, so that every time you
return to this spot forjournaling or a few minutes of
(06:58):
breathing, your body learns thatthis is where calm happens and
over time, you won't need thoseextras.
The corner itself will cue yournervous system that it feels
safe there.
Think of it as if it's yourcharging station.
Just like your phone needs torecharge when you plug it into
the same spot, your nervoussystem recharges faster every
(07:20):
time you sit in your calm corner.
What I want you to get out ofthis episode today is that you
need to recognize that yourenvironment is not neutral.
Every corner of your home issending messages to your nervous
system, either to stay on alertor to settle into safety, and
my hope is that your home canbecome default safety by just
(07:45):
being there, that your nervoussystem can relax, because
clutter is mental static.
The calm spaces they're likereset buttons for your vagus
nerve.
They don't just change how aroom looks, they change how your
body feels.
Creating a calm corner doesn'trequire a remodel.
It's as simple as soft lightingand adding a texture that you
(08:06):
love, clearing away whatdistracts you and returning
often enough.
That tells your body that ithas the ability to learn that
this is a place where I canbreathe freely.
Over time, your vagus nervewill get faster at bringing you
into that calm, simply becauseyou've trained it in that space.
All right, friends, thanks forhanging out with me today.
(08:26):
Remember to soothe your nervoussystem and reclaim who you are.
If this episode helped youtoday, share it with a friend or
leave a quick review.
I'll be back next Tuesday foranother episode of.
It Starts at Vagus.
Until next time, remember,wellness starts at Vagus.
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.