Does the thought of slowing down make you feel uneasy? You’re not alone. In a world that glorifies productivity, pausing can feel like a failure. Especially for women in midlife who juggle a never-ending list of responsibilities—managing careers, supporting aging parents, guiding children into adulthood, and navigating the hormonal shifts of perimenopause and menopause. Understanding the critical role of rest during midlife is crucial, as it often feels like there’s no time to slow down, and even when we try, the mental to-do list keeps running in the background or we feel extreme guilt for not being productive every moment of the day.
But what if slowing down was the key to more energy, better focus, and greater resilience? What if rest wasn’t a luxury, but a necessity for your well-being?
Pico Iyer sums it up perfectly:
“In an age of speed, nothing could be more invigorating than going slow. In an age of distraction, nothing can feel more luxurious than paying attention. And in an age of constant movement, nothing is more urgent than sitting still.”
How Your Body Heals When You Slow Down: The Vagus Nerve Connection
Rest is so much more than sleep—it’s a reset for your entire body.
The Two Sides of Your Nervous System
Your autonomic nervous system has two main branches: the sympathetic nervous system and the parasympathetic nervous system.
The sympathetic nervous system is responsible for your body’s “fight or flight” response, keeping you alert and ready for action. It was designed to turn on in response to a threat—like running from danger—and then turn off once the threat has passed. However, in today’s modern world, we spend much more time in a sympathetic state due to constant stressors like emails, deadlines, social media, and daily responsibilities. This can leave us feeling wired but exhausted, with little opportunity to shift into recovery mode.
In contrast, the parasympathetic nervous system is your “rest and digest” mode, promoting relaxation, digestion, and healing. Intentional rest helps activate this system, guiding your body out of stress mode and into recovery. A key player in this process is the vagus nerve—the longest cranial nerve in your body. Acting as a communication highway between your brain and major organs, it regulates critical functions like heart rate, digestion, immune response, mood, and metabolism.
When the vagus nerve is functioning well (a state known as high vagal tone), your body can efficiently recover from stress. But when it’s underactive (low vagal tone), you’re more likely to feel drained, inflamed, and out of balance.
Why Vagal Tone Matters Even More in Midlife
For women in midlife, supporting vagus nerve function is especially important. The hormonal shifts of perimenopause and menopause naturally increase stress reactivity, disrupt sleep, and slow digestion. If your vagus nerve isn’t functioning well, these challenges can feel even more intense, making it harder to recover from daily stressors and maintaining steady energy levels. Low vagal tone is also linked to increased anxiety, mood swings, and a sluggish metabolism, which can add to the frustration many women feel during this transition.
If your vagus never isn’t functioning optimally, you may notice symptoms such as:
- Persistent fatigue, even after rest
- Increased anxiety or difficulty relaxing
- Poor digestion (bloating, sluggish bowels, or acid reflux)
- Frequent colds or immune system imbalances
- Brain fog and trouble focusing
- Mood swings or feelings of depression
- Slower metabolism and difficulty maintaining a healthy weight
The good news? You can actively improve vagal tone through simple, daily habits. By engaging in activities that stimulate the vagus nerve, you help your body return to a state of balance, leading to better digestion, deeper sleep, reduced inflammation, improved mood, and a more efficient metabolism.
Seven Easy Ways to Activate Rest Mode
Want to boost your energy naturally? Try these simple, science-backed ways to embrace rest:
- Breathe Deeply – Slow, deep belly breathing stimulates the vagus nerve and promotes relaxation. Try the 4-7-8 technique: Inhale for 4 seconds, hold for 7, and exhale for 8.
- Take Mini Breaks – Even five-minute pauses throughout your day can help reset your nervous system. Sip on a warm cup of golden milk or simply sit in silence.
- Move Gently – Yoga, stretching, or a slow nature walk can activate the parasympathetic nervous system. Try a few cat-cow stretches or a short evening stroll.
- Eat Mindfully – Slow, intentional eating improves digestion and enhances vagus nerve function. Put your fork down between bites and truly savor your food.
- Practice Gratitude or Meditation – Reflecting on positive moments or meditating reduces stress and supports nervous system balance. Try The Five Minute Journal for a quick and effective daily gratitude practice.
- Embrace Joy and Connection – Laughter, hugs, or even singing out loud can stimulate the vagus nerve and boost well-being. Call a friend, dance in your kitchen, or belt out your favorite song!
- Dance It Out – Moving your body to music can reduce stress and enhance relaxation. Put on a feel-good playlist and dance like nobody’s watching!
Challenge of the Month: The Five-Minute Rest Reset
This month, I challenge you to take just five minutes a day to pause, breathe deeply, and allow your body to reset. Try it for a week and notice how you feel! Click here for a simple guided breathing exercise.
By embracing rest, you’re not doing less—you’re gaining more. More energy, more clarity, and more joy. Give yourself permission to slow down—fully and unapologetically—and watch your vitality return in ways you never expected.
Ready to Reclaim Your Health Through Personalized Nutrition?
You don’t have to navigate perimenopause and menopause alone. By working with Daria, you’ll gain the tools and confidence to cut through the confusion, manage your symptoms, optimize your health, and build sustainable habits for a longer, healthier life. Explore services or book your free discovery call now:
