If one were to search “hot topics in lawyer well-being” or “lawyer wellness trends for 2026,” right up there with cold plunging, high protein or plant-based diets, and the use of AI in mental health support would be nervous system regulation — in particular vagus nerve stimulation. This article will aim to help those in a high-pressure profession like law understand why vagus nerve stimulation is gaining such widespread attention and popularity, supporting greater regulation of the nervous system, ethical law practice, and improved overall well-being. With elevated rates of stress, anxiety, and other mental health conditions found amongst lawyers,1 the legal profession is experiencing a shift in thinking like never before — a reprioritization on preventative care and a vital emphasis on emotional well-being. With science-backed self-care and a much deeper understanding of the mind-body connection, lawyers are investing in greater emotional balance and the implementation of sustainable daily habits to thrive, both personally and professionally.
Like Interstate 90 connecting Seattle to Boston, the vagus nerve acts as an information highway running from your brain to your large intestine, carrying electrical signals all along the way.2 Unlike other nerves, the vagus nerve is not one you can feel, and its main role is to control automatic functions most of us take for granted — breathing, heart rate, and digestion.3 The legal profession has long been known as a challenging profession — demanding precision, a constant sense of urgency, and the necessity of resiliency under pressure. Deadlines can be unforgiving, stakes are high, and adversarial systems are often the norm. Over time, this environment can keep the body in a near-constant state of stress activation. While many lawyers are trained to manage external difficulties, far fewer are equipped with tools to regulate their internal state. Nervous system regulation offers a practical, science-based approach to sustaining well-being, improving performance, and preventing burnout. It helps to disengage one’s “fight or flight” response to allow for mental and emotional recovery.4
In order to understand the nervous system in a high-stress profession like law, it’s vital to understand that at the core of the stress response is the autonomic nervous system with two primary branches — the sympathetic and the parasympathetic nervous system. The former activates one’s “fight or flight” response, a physiological response which releases stress hormones, increases heart rate and alertness, and prepares the body for danger.5 The latter supports “rest and digest,” calming the body, slowing the heart rate, and enabling recovery.6 The stress of legal practice can result in prolonged activation of the sympathetic nervous system,7 leading to fatigue, irritability, impaired decision making, cognitive difficulties, and eventual burnout. Successful attorneys are perhaps not those that can completely eliminate stress but those that can effectively manage it and engage the body in recovery from it. This is where vagus nerve stimulation comes into play and has physicians, mental health practitioners, and even celebrities touting its success.
Work in law can require intense focus, swift decision-making under pressure, and emotional regulation during times of high stress. Prolonged activation of the sympathetic nervous system can hinder cognitive function and decision-making.8 Stimulation of the vagus nerve and activation of the parasympathetic nervous system can calm the body, aiding in ethical decision-making, mental clarity, and emotional regulation.9 Here are noninvasive and practical techniques for legal professionals to improve nervous system regulation. They’re accessible, supported by research, and noted because they can be implemented during a normal workday when time is of the essence and stressors are high.
- Structured breathing – Structured breathing takes just two to five minutes, is easily implemented no matter the setting, can be done inconspicuously no matter the present company, and can be extremely simple. Try a 4-6 breathing pattern. Breathe in for four seconds, exhale for six seconds. Repeat three times. How do you feel?
- Laughter – Who doesn’t love to laugh? Laughter that is natural and deep in the belly engages the diaphragm and helps to enhance relaxation. There’s not much better than uncontrollable laughter that has tears streaming down your face and feels just plain good for the soul.
- Physiological reset – Take a physiological reset before high stress moments. Relax your jaw. Relax your shoulders. Take five slow breaths. Extend your exhales. This can measurably reduce acute stress.
- Humming – Humming, even quietly, vibrates the vocal cords, stimulating the vagus nerve. If humming out loud feels silly, try it privately. Humming on an exhale can be an easy way to get started.
- Brief cold exposure – Splashing cold water on your face in the bathroom, putting a cold washcloth to your face and neck, or ending the last few seconds of your shower with cold water can stimulate vagal nerve pathways.
Lawyer well-being is increasingly recognized as an ethical issue, not just a personal one. The American Bar Association and State Bars have emphasized that impaired mental health can affect competence and client representation.10 There are many things that can contribute to stress outside of a lawyer’s control — client demands, court schedules, legal research, or even administrative tasks. But through intentional practice, there are many ways within one’s control to cope with external stressors and manage well-being effectively. As always, if you’re having difficulty with anything discussed in this article or are simply looking to thrive, you don’t have to tackle well-being alone. The State Bar of Michigan’s Lawyers and Judges Assistance Program is here to help.