Pet Therapy for Your Nervous System

Pets offer more than companionship—they provide natural nervous system regulation through the vagus nerve, helping us switch from stress to calm. The simple act of interacting with animals releases oxytocin, activates our parasympathetic system, and builds vagal tone for greater stress resilience.

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Episode Transcript

Emily Feist (00:00):
There's a certain kind of stillness that happens
when a pet curls up to you, thekind that makes the air feel
softer and the noises in theroom quieter, how a cat's purr
can slow down the world.
Or the way the dog greets youall happy, and its tail sweeping
the air like a paintbrush, thatjoy spilling into the space
before you've taken off yourshoes.

(00:21):
Those moments feel simple, butthey're not small.
They're invitations,invitations to step out of the
swirl of to-do lists andnotifications and into
connection, into presence, intoa rhythm your nervous system
knows well but maybe hasn'tvisited in a while.
Here's the part I want you tohear the importance of taking a

(00:44):
moment to pause, to recognizehow good it feels, that sense of
warmth, the loosening in yourchest and a smile you didn't
even realize that came on yourface.
That is your body responding inreal time.
It's biology, it's behavior andit's one of the most natural
nervous system resets we haveaccess to.

(01:04):
Welcome back to 'It Starts atVagus', the podcast where we
stop chasing calm and startcreating it, one small shift at
a time.
I'm your host, Emily, and I amyour guide to rewiring stress,
restoring peace and giving yournervous system the attention it
deserves.
Let's get into today's episode,where we talk about how pets

(01:24):
help our vagus nerve.
So let's talk about what'sactually happening here and why
it works so beautifully.
When you interact with your petmaking that eye contact,
running your hand over their fur, and hearing a steady purr or
rhythm of their breathing yourbrain releases oxytocin.
Oxytocin is often called thelove hormone or cuddle hormone,

(01:45):
due to its association withfeelings of love, trust and
social connection All thingsthat your vagus nerve loves and
oxytocin is a signal to yournervous system that you are safe
right now.
So you can see how cuddlingwith your pet can automatically
make you feel connected andcomfortable.
Your parasympathetic nervoussystem, which is your body's
built-in calm gear, starts toturn on.

(02:08):
Your heart rate slows down,your breath deepens, muscles
unclench without you eventelling them to.
Every one of these interactionsis a practice rep for your
vagus nerve.
You're training it to switchgears from fight or flight to
rest and digest in small,consistent doses.
This is what we call buildingvagal tone.
And, just like strengthening amuscle, the more you give your

(02:31):
vagus nerve opportunities topractice, the more resilient it
becomes in stressful situations.
Now let's add another beneficiallayer Laughter.
The laughter that bubbles upwhen your dog spins in a circle
chasing its tail or when yourcat finally catches a fly but
now doesn't know what to do withit.
Laughter is not just anemotional release, it's a

(02:53):
physiological reset.
Laughter is part of the vagusnerve's social connection and it
occurs when we feel safe.
And when you laugh, yourdiaphragm moves in rhythmic
bursts, directly stimulating thevagus nerve.
Your breathing patterns change,bringing in more oxygen and
improving circulation andloosening tension in your chest
and abdomen, so that laughteracts as an interruption, a

(03:17):
natural pattern break.
It momentarily halts anxious orrepetitive thought loops in
your brain and replaces themwith the experience of lightness
, connection and safety.
Over time, these joyfuldisruptions become part of the
nervous system's memory bank,which is proof that safety and

(03:37):
play can exist.
Here's the thing your petdoesn't even have to try.
They just are and in theirbeing they're modeling something
your body deeply understandsbut may have forgotten the joy
of the present moment.
So how do we take this beyond?
Pets are nice and actually useit as part of nervous system

(03:58):
care.
Here are a few examples Beforethe day begins, sit with your
pet for one uninterrupted minute.
Feel their breathing.
Notice how your own breathresponds.
If you don't have time in themorning, you can always do
built-in breaks.
Let your pet nudge you into amovement or connection during
the day, like a short walk or aquick game or a moment of play

(04:22):
on the floor.
These are not interruptions,they are nervous system
recalibrations.
In the evening you can takethat moment to wind down, use
that quiet time with your pet asa signal to your body that the
day is closing.
You can dim the lights, softenyour voice and match their calm.
For me, I love starting my daywith my dogs and a cat on my lap

(04:44):
while I sit on my porch andenjoy the morning sun.
When I have to skip for onereason or another, my day just
feels a little off, like it wasmissing something.
So I do try to make it apriority for as many mornings as
I can to have that time of justpeaceful moments before my day
begins.
Now, when you start seizingthese moments, I want you to

(05:05):
start noticing things.
Pay attention to how your chestfeels before and after petting
them.
Does your jaw unclench withoutasking it to?
Does your breath deepen andyour eyes soften?
Those are just little momentsto pay attention, to see how
your body reacts and those arethe micro adjustments your
nervous system is making in realtime.
And the more you pay attention,the easier it becomes to

(05:29):
replicate those shifts, evenwhen your pet isn't there.
So let's borrow a little combfrom your pet right now.
Let's borrow the rhythm oftheir breath, the warmth of
their presence and the way thatjoy seems to live in their body.
Naturally, if your pet is near,go ahead and sit next to them
for this real-time exercise.
If not, close your eyes andimagine you want to feel their

(05:49):
weight beside you.
Notice the texture under yourhand.
How does their fur feel?
Hear the sounds that they make,whether it's a purr, a sigh,
even a small rustle, shift ofthe movement.
Now match your inhale and exhaleto the steady rhythm and allow
yourself to enjoy the moment.

(06:10):
Take a slow inhale and let itout fully.
Your pet is more than acompanion.
They are a mirror for presence,a teacher of joy and a quiet
co-regulator for your nervoussystem.
Every wag, purr or nudge isanother breadcrumb trail leading
you back to calm.

(06:32):
I'd love for you to share apicture of your pet with us.
Come over to our Facebook pageand post a picture of your pet
your cat, your iguana, yourdonkey, whatever you have, let's
fill that space with a wholelot of connections and cute
companions.
All right, friends, thanks forhanging out with us today on 'It
Starts at Vagus', new episodesare released every Tuesday to
give you tips so that you cansoothe your nervous system and

(06:53):
reclaim who you are.
Make sure you're subscribed andshare this with someone who you
know could benefit.
Until next time, remember,wellness starts at Vagus .