By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director, Myndset Therapeutics
The fight-or-flight response is a natural survival mechanism that helps us react to danger. However, when this response becomes chronic, it can disrupt our lives, making us feel stuck in a state of constant stress and overwhelm. This is particularly common in individuals with neurodivergence, trauma histories, or high-stress environments.
Grounded in the Polyvagal Theory, we can better understand how our autonomic nervous system (ANS) governs these states and find effective ways to return to balance. Below, we’ll explore five key signs you’re in chronic fight-or-flight and provide practical, evidence-based tips to reset your vagus nerve and reclaim calm.
What Is the Fight-or-Flight Response?
The fight-or-flight response is triggered by the sympathetic branch of the autonomic nervous system. It prepares the body to confront (fight) or escape (flight) a perceived threat by increasing heart rate, dilating pupils, and releasing stress hormones like cortisol.
According to Polyvagal Theory (Porges, 2011), chronic stress can trap individuals in this sympathetic state, blocking access to the parasympathetic “rest-and-digest” system, particularly the ventral vagal pathway, which promotes safety, connection, and calm.
5 Signs You’re in Chronic Fight-or-Flight
1. Persistent Muscle Tension
You might notice tightness in your shoulders, jaw, or back that doesn’t seem to go away. Chronic muscle tension is a physical manifestation of prolonged sympathetic activation, as your body stays braced for perceived threats.
Reset Tip:
Practice progressive muscle relaxation.
Start at your feet, tensing and then relaxing each muscle group as you move upward. This signals your body that it’s safe to let go.
2. Racing Thoughts or Hypervigilance
Your mind feels like it’s in overdrive, jumping from one worry to the next. Hypervigilance is your brain’s way of scanning for danger, even when none exists, making it hard to concentrate or rest.
Reset Tip:
Try the 5-4-3-2-1 Grounding Technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
This activates your ventral vagal system by anchoring you in the present moment.
3. Digestive Issues
Chronic fight-or-flight diverts blood flow away from your digestive system, leading to problems like nausea, bloating, or irregular bowel movements.
Reset Tip:
Engage in diaphragmatic breathing: Breathe deeply into your belly for a count of 4, hold for 4, and exhale for 6.
This stimulates the vagus nerve, helping to restore parasympathetic activity in the gut.
4. Emotional Reactivity
You may find yourself snapping at loved ones, crying easily, or feeling irritable for no apparent reason. Emotional dysregulation occurs when chronic stress overwhelms your brain’s ability to process emotions rationally.
Reset Tip:
Use vagal stimulation through humming or singing: These activities stimulate the vagus nerve by engaging muscles in the throat. Choose a calming song or hum softly for a few minutes to regulate your mood.
5. Feeling Constantly “On Edge”
You might feel restless, jumpy, or easily startled. This heightened arousal keeps your body on high alert, draining your energy and leaving you exhausted.
Reset Tip:
Practice cold exposure: Splash your face with cold water or use an ice pack on your neck for 30 seconds.
This activates the vagus nerve, promoting a shift from sympathetic to parasympathetic dominance.
How to Reset Your Vagus Nerve Throughout the Day
In addition to addressing specific signs, these daily practices can help maintain a balanced nervous system:
1. Morning Mindfulness
Start your day with 5–10 minutes of mindful breathing or meditation. This sets a calming tone for the day and activates the ventral vagal pathway.
2. Movement Breaks
Incorporate gentle movement like yoga, stretching, or a short walk. Physical activity helps discharge built-up stress and promotes nervous system flexibility.
3. Connect with Others
Engaging in meaningful social interactions activates the ventral vagal system, fostering feelings of safety and connection.
4. Gratitude Journaling
At the end of the day, write down three things you’re grateful for. Gratitude practices have been shown to reduce stress and improve vagal tone (McCraty et al., 2015).
5. Limit Stimulants
Caffeine and other stimulants can exacerbate sympathetic activation. Opt for herbal teas or water, especially during high-stress periods.
Final Thoughts
Recognizing the signs of chronic fight-or-flight is the first step to breaking free from its grip. By incorporating these Polyvagal-informed techniques into your daily routine, you can help reset your vagus nerve, regulate your nervous system, and cultivate a greater sense of calm and resilience.
Your nervous system is resilient, and with consistent care, you can create a state of safety and balance that allows you to thrive.
References
McCraty, R., et al. (2015). The science of gratitude. Frontiers in Psychology, 6, 856.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Henry Holt and Co.
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