In our busy, modern world, stress has become an almost unavoidable part of daily life. Whether it’s school pressures, work demands, or personal struggles, everyone experiences stress at one point or another. However, what sets mentally resilient individuals apart is not the absence of stress, but the ability to recover from it and return to a state of calm. In this first part of this series on physical activity and mental health, we will explore how regular movement and exercise can help regulate the nervous system, building resilience in both adults and young people.
The Role of the Vagus Nerve in Mood Regulation
To understand how physical activity can positively impact mental health, it’s important to first understand the vagus nerve. The vagus nerve is a key part of the body’s communication system between the brain and various organs, such as the heart, lungs, and digestive system. It helps regulate many essential functions, like breathing, heart rate, and digestion. But beyond that, the vagus nerve also plays a vital role in mood regulation.
When we experience stress, the vagus nerve sends signals to the brain that the body is ready for “fight, flight, or freeze”—a survival response that has helped humans for centuries to deal with danger. Our heart rate increases, our muscles tense up, and our body prepares to react. This is a natural and necessary response in short-term stressful situations. However, if our bodies remain in this heightened state of alertness for too long, it can take a toll on both our mental and physical well-being.
How Safety Signals Help Calm the Nervous System
The vagus nerve doesn’t just respond to danger. It also helps us return to a state of calm and safety when the perceived threat has passed. For example, when we receive signals of safety—like a warm smile from a friend, comforting words, or even a hug—the vagus nerve communicates with the brain that it’s okay to relax. This transition from stress to calm is critical for maintaining mental health, as it allows the body and mind to recover from stress and prevent long-term damage.
In fact, this ability to shift between states of stress and calm is what underpins mental health resilience. No matter how much we may wish to, we cannot eliminate stress from our lives entirely. However, we can build our ability to cope with stress and return to calm more quickly, and this is where physical activity plays a vital role.
Building Resilience Through Physical Activity
So, how can we train our bodies and minds to better handle stress and build resilience? One effective way is through regular physical activity.
Engaging in exercise actually puts the body in a temporary state of stress:
- heart rate increases
- muscles work harder,
- we might feel short of breath
But what happens after the activity is just as important: the body returns to a state of calm. This process mirrors the natural cycle of stress and recovery, helping to “train” the nervous system to handle stress more effectively.
The Importance of Context
The key here is not just any form of physical activity, but exercise that takes place in a socially supportive and safe environment. The combination of physical exertion and social connection can reinforce feelings of safety and well-being, and help the vagus nerve to recover from the physical-activity-induced stress response.
For young people, especially, this kind of environment can make a huge difference. In a world that can sometimes feel overwhelming, physical activity helps them practice recovering from stress in a way that builds long-term resilience.
When exercise is paired with positive social interactions, it signals to the brain that even though the body is under stress, it’s still safe. Over time, this repeated experience strengthens the ability to cope with life’s ups and downs, and fosters the ability to regulate intense emotions.
The Key Takeaway
For parents and teachers who work closely with young people, encouraging regular physical activity isn’t just about keeping kids physically fit.
It’s about supporting their mental health in a very real and tangible way. By fostering environments where children can be active in safe, supportive settings, you’re helping them build the skills they need to handle stress and return to a state of calm.
While we can’t eliminate life’s stressors, we can help young people develop the resilience to navigate them. Through physical activity, the nervous system learns to adapt and recover from stress, laying the foundation for stronger mental health and emotional well-being.
Stay tuned for part two, where we’ll explore more ways physical activity supports mental health, and how these benefits extend far beyond the nervous system.