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.

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Episode Transcript

Emily Feist (00:00):
Have you ever felt that your brain is a hamster
running laps on a wheel, exceptthe hamster never gets tired and
you can't find the off switch?
That's rumination.
Today, we're going to talkabout why your vagus nerve holds
a key to stop the spin.
Welcome back to it Starts atVagus, the podcast where we stop
chasing calm and start creatingit, one small shift at a time.

(00:22):
I'm your host, Emily, and I'myour guide to rewiring stress,
restoring peace and giving yournervous system the attention it
deserves.
If you've ever found yourselfreplaying the same thought or
worry again and again, thisepisode is for you.
By the end of this episode,you'll understand why your body
keeps you stuck in ruminationloops, how the vagus nerve plays
a role on your body's calmswitch and a few simple

(00:45):
body-based tools you can use inthe moment to break the cycle.
So let's start with whatrumination really is.
Think of it as your mind'shamster wheel, running and
running but never gettinganywhere.
Or like chewing gum that's lostall of its flavor but you keep
chewing because you just don'tknow what else to do.
Rumination is your brain'sattempt to solve a problem, but

(01:06):
instead of finding a resolution,it keeps circling.
It's looking for any solutionsat all different kinds of angles
.
Maybe for you it looks likelying in bed replaying a
conversation, wondering if yousaid the wrong thing or how to
say it better, or wonderingabout something that hasn't even
happened yet, a future what-ifthat keeps stealing your peace.

(01:27):
Take a moment to reflect.
When was the last time youcaught yourself in that loop?
Did it show up as tightness inyour chest, a knot in your
stomach or restless energy youjust can't shake off?
Those feelings can all behelped by the vagus nerve.
Rumination is fueled by yournervous system and when your
body is in fight-or-flight mode,by the vagus nerve.

(01:48):
Your brain thinks danger, keepscanning until we're safe.
But when your body doesn't getthe signal that the danger has
passed, the smoke alarm keepsblaring, even when there's no
smoke.
Sometimes your alarms becomeeven more sensitive.
That's what rumination is anervous system that's stuck on
high alert.
And when your vagus nerve isn'tfiring strong enough, saying

(02:10):
that everything is okay, thatmessage of safety doesn't reach
your brain.
Before learning about the vagusnerve hacks, I used to think
that I could fix it by thinkingharder, but that only pressed
the gas pedal while theemergency brake was still on.
It just didn't work, and thisis where the vagus nerve comes
in.
I like to think of it as thereset button or the dimmer

(02:30):
switch for your stress response.
When the vagus nerve is activeand toned, it slows your heart
rate, softens your breath andeven calms your gut.
You're able to think clear,which is very helpful when you
replay those situations.
Imagine a good friend placingtheir hand on your shoulder,

(02:51):
gently saying you're safe now.
That's what vagus activationfeels like inside your body, and
if you've ever struggled tojust stop thinking about it,
it's not because you're weak,it's because your nervous system
hasn't gotten the message yet.
Let's pause together and try areset practice right now.
If your mind has been circlingtoday, imagine we're gently
lifting the record needle so thesong in your head can stop

(03:15):
playing.
Place your hand on your chestand notice the rise and fall of
your breath.
Inhale through your nose four.
Now exhale gently through yourmouth for a count of six.
One, two, three, four, five,six.

(03:42):
Let's take notice of what'sgoing on inside your body.
Did you notice your shouldersdropping or that your breath
feels deeper?
That tiny shift you felt that'syour vagus nerve lifting the
brake.
So how do we break rumination indaily life.
Think of these tools as a resetkit.
Movement is one.

(04:02):
When you walk, your body rhythmtells your brain we're moving
forward, we're not stuck.
Writing your thoughts downhelps too.
Sometimes the wheel slows onceyour mind knows that the
thoughts have a safe parkingspot on paper.
Allowing yourself to writeslows the brain down and allows
your thoughts to catch up andclear the static.
So here's where we land.

(04:22):
Rumination isn't about weaknessor lack of willpower.
It's about your nervous systemdoing its best to protect you
because it's looking forfamiliarity, but sometimes it
forgets to turn off the alarm.
Your vagus nerve is your allywhen this happens.
It's the signal that tells yourbrain we're safe now and you
can stop replaying and startliving again.
We have the power to activateit without gadgets or a price

(04:45):
tag.
It just takes someself-awareness and the vagus
nerve practices.
All right, friends, thanks forhanging out with me today.
Remember to soothe your nervoussystem and reclaim who you are.
If this episode helped youtoday, share 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.