Interview of Anna Ferguson by Freya Bennett
In her new book, The Vagus Nerve Reset, Anna offers a powerful guide to reducing stress, overcoming anxiety, and healing from past trauma. By understanding how our nervous system reacts to stress and learning to reset it, Anna shows us how to cultivate a sense of safety and calm in our everyday lives. She shares practical methods like mindful movement, breathwork, and meditation, along with tips on how to reconnect with our bodies to build resilience. We chatted to Anna about the subtle signs our bodies give us when our nervous system is out of balance and how we can use simple, everyday activities to help reset it.
Many people don’t realise how physical anxiety can feel. What are some subtle signs from the body that our nervous system might be out of balance, and how can we start tuning into those signals?
When the nervous system becomes dysregulated, it can send us all sorts of subtle cues via sensations or changes in the body which we may not immediately recognise as anxiety or stress.
These might include things like:
Tightness in the chest or throat: This is often a sign that the body is holding onto tension or fear, which can be linked to a dysregulated nervous system.
Digestive issues: Feeling bloated, having an “upset stomach,” or experiencing digestive discomfort are really common signs that the vagus nerve, which plays a major role in gut function, isn’t functioning optimally.
Frequent headaches or neck tension: These physical symptoms can indicate that your body is in a state of chronic fight-or-flight.
Changes in sleep patterns: Whether it’s difficulty falling asleep or waking up in the middle of the night, your nervous system might be trying to process unaddressed stress or anxiety.
To start tuning into these signals, I encourage people to schedule intentional pauses throughout their day. Simply taking a moment to do a quick scan of your body and how you feel physically. If you can put descriptive language to sensations, this helps build the mind-body connection. Over time this practice helps build body awareness, so we can tune into these cues of tension, discomfort or tightness and then take action to guide our nervous back into a state of safety and calm.
Polyvagal Theory highlights the importance of feeling safe in our bodies. What are some unexpected or everyday activities that people might overlook but can actually play a powerful role in signalling safety to the nervous system?
Feeling and finding safety within our bodies can be found in multiple daily activities that we may not even be aware of. Things such as:
Hugging or physical touch: A warm hug from someone special or a gentle self-hug activates the vagus nerve which triggers the parasympathetic nervous system response that creates feelings of safety and calm.
Spending time in nature: Natural settings such as parks or outdoor spaces help us feel grounded while also diminishing our body’s stress responses.
Sipping warm beverages: A warm beverage such as herbal tea activates the vagus nerve which produces feelings of safety and comfort.
Listening to calming sounds or music: The regulation of the nervous system can be significantly influenced by auditory stimuli. The brain receives safety signals when you listen to soft music or nature sounds and when you hum quietly to yourself.
Engaging in light physical activity: The practice of mindful stretching, walking and yoga exercises restores nervous system balance and creates a sense of safety.
Daily integration of these activities helps reset your nervous system and build feelings of safety and well-being.
You share a lot of practical advice with your online community. Have there been any surprising responses or stories from your followers about how vagus nerve techniques transformed their mental health?
I’ve received so many surprising and inspiring stories from people all over the world after using vagus nerve and somatic techniques.
One very memorable experience a client shared with me was the sense of empowerment now that they had techniques that they knew would work for them when they were experiencing their darkest moments. That shift from feeling powerless and fearful of your own mind and body, into a state of feeling more in control and at peace always makes me emotional to think about the profound impact these simple techniques can make for many people.
Modern life often pushes us into a constant state of stress. How do you personally incorporate vagus nerve resetting practices into your daily routine, especially on hectic days?
Everything that I share and teach is all about making techniques as accessible, simple and easy as possible. Which means that they should seamlessly integrate into busy days!
My morning rituals always consist of movement (normally in the form of a dance party with some uplifting music), grounding and getting my bare feet onto the earth, and some form of diaphragmatic breathwork such as the physiological sigh.
During the day, especially when I’m under the pump, I try to take pauses every hour to get outside, shake out my body and bounce to release any built up energy or tension that may be sitting within my nervous system.
For those dealing with long-held trauma, healing can feel daunting. What would you say to someone who feels disconnected from their body and nervous system—where should they start when it all feels too overwhelming?
Starting with the smallest possible action is always going to be most beneficial, especially if you’re in a state of disconnect and shut down.I like to work with gentle connective practices that start to bring about a little bit more energy into the nervous system.
Playing with temperature, particularly warmth when you’re in an overwhelmed or frozen state can be a beautiful way to begin to reconnect with your body in a safe and gentle way. This may look like taking a long, hot shower or bath, using heat packs on your abdomen, jumping into a sauna if you can. Another great resource is to start exploring gentle touch, like gently giving yourself a foot massage, rubbing your hands together, or enveloping yourself in a bear hug. Touch is a great way to begin to explore your sense of safety and build that connection between mind and body, especially when coupled with language to describe sensations.
By consistently taking small steps to reconnect with your body, you will gradually find your way back to a place of safety, resilience, and healing. And remember, you don’t have to do it alone, there’s a wealth of support and tools available, like those in my book, to guide you along the way.
The Vagus Nerve Reset is out now through Penguin.
