It’s something I hear often.
“My doctor told me all my tests are normal. But I still feel awful. I can’t sleep. My heart won’t calm down. My whole body feels off.”
If you’ve ever felt this way, I want to share with you the stories of two women and what helped them finally begin to heal.
One woman, in her early 40s, came in exhausted and overwhelmed. Every night, her heart would race uncontrollably, especially when she tried to fall asleep. Her eyes and nose were painfully dry. She was constantly tired, yet wired and unable to rest. She described cold sweats, chills, frequent headaches, and a feeling of tightness in her chest. Even simple eye drops did not seem to help her severe dry eye symptoms. She said she felt like her body was shutting down.
Another woman, in her early 50s, had lived most of her life with low blood pressure and chronic fatigue. Recently, she began experiencing a heavy pounding in her chest along with discomfort radiating into her left arm and shoulder blade. Naturally, she was concerned and underwent a full cardiovascular evaluation at a major hospital. The results showed no significant abnormalities. Yet inside, she knew something still was not right. Her head would flush with heat while her legs felt cold and weak. She felt dizzy and off balance, as if her body’s internal rhythm had become unstable.
These women were not imagining their symptoms. What they were experiencing may be related to dysregulation of the autonomic nervous system, the system that controls many automatic processes in the body such as heart rate, digestion, breathing, temperature regulation, and circulation.
When the autonomic nervous system becomes dysregulated, symptoms can appear throughout the body. Heart palpitations, insomnia, digestive discomfort, dry eyes or mouth, poor circulation, cold hands and feet, dizziness, tension in the neck and shoulders, and ringing in the ears may occur even when medical tests appear normal. This is one reason many people are told, “There’s nothing wrong,” even though they clearly do not feel well.
For many women, especially those in their 40s and 50s, these symptoms may also be connected to perimenopause or menopause. During this transition, fluctuations in hormones such as estrogen can influence the autonomic nervous system and the body’s temperature regulation, sleep patterns, mood, and heart rhythm. As a result, symptoms like palpitations, anxiety, insomnia, hot flashes, dry eyes, or sudden shifts in body temperature may appear, sometimes before menopause is even recognized.
In situations like these, acupuncture can be a helpful supportive therapy. Research suggests that acupuncture may help regulate the autonomic nervous system, improve circulation, and support the body’s natural ability to restore balance. Many patients report improvements in sleep, fewer palpitations, reduced hot flashes, and a greater sense of calm after treatment. In traditional East Asian medicine, acupuncture is used to help rebalance the body’s internal systems and support smoother transitions during times of hormonal change.
In addition to treatments like acupuncture, there are also simple things you can do at home. Surprisingly, one of the most powerful tools begins with something very simple: your breath.
Breathing is one of the few bodily functions that operates both automatically and under conscious control. When we are under stress, we often take shallow, chest based breaths that keep the body in a fight or flight state and create tension in the neck, shoulders, and jaw.
This is why we often teach diaphragmatic breathing.
The diaphragm is a dome shaped muscle located between the lungs and the abdominal organs. Important structures, including the vagus nerve, esophagus, aorta, and major veins, pass through or near this area. When the diaphragm moves freely during slow breathing, it helps expand the lungs, improves oxygen exchange, and activates the parasympathetic nervous system, which promotes relaxation and recovery.
However, when the diaphragm is tight or underused, other muscles in the neck and upper back begin to compensate. Over time this can create a cycle of stress, poor breathing patterns, and chronic tension.
Here is a simple diaphragmatic breathing practice you can try:
Sit or lie down comfortably
Place one hand on your chest and the other on your belly
Inhale slowly through your nose for about 5 seconds, allowing your belly to rise
Exhale slowly through your mouth for about 5 seconds, making a soft “shhhh” sound
Aim for about 6 breaths per minute, around 10 seconds per breath
Keep your chest and shoulders relaxed and relatively still
Regular practice of slow breathing may help stimulate the vagus nerve, calm the heart, and reduce tension in the neck, shoulders, and back.
Along with breathwork, certain foods and herbs may also support the nervous system.
Jujube (Red Dates)
Jujube has long been used in traditional herbal medicine to calm the mind and support sleep. Some studies suggest it may have mild sedative and anti anxiety effects.
For people with sensitive digestion, dried jujube is often easier to tolerate than fresh fruit. It is commonly paired with ginger because ginger helps support digestion and circulation. A warm cup of jujube tea with a slice of ginger can be soothing in the evening and may help the body relax before sleep.
However, dried jujubes contain natural sugars, so people with diabetes or those monitoring their sugar intake should consume them in moderation. If you purchase jujube tea from the market, be sure to check the label and choose one without added sugar.
Perilla Oil
Perilla oil is rich in alpha linolenic acid (ALA), a plant based omega 3 fatty acid. Omega 3 fatty acids have been widely studied for their role in supporting cardiovascular health and regulating inflammation.
Among plant oils, perilla oil contains one of the highest concentrations of ALA. Perilla oil typically contains about 54 to 64 percent ALA (omega 3), while olive oil contains only about 0.5 to 1 percent. This makes perilla oil one of the richest plant based sources of omega 3 fatty acids.
Using a small amount of cold pressed perilla oil, for example drizzled over food just before eating, can be a simple way to add omega 3 fatty acids to your diet. Because perilla oil is sensitive to heat, it should not be used for cooking or heating, as high temperatures can damage its beneficial fatty acids. It is best used fresh and stored in the refrigerator after opening to help preserve its quality.
Danshen (Salvia miltiorrhiza)
Another herb that deserves mention is Danshen, also known as Salvia miltiorrhiza. In the classical herbal text Bencao Gangmu, it was ranked among important medicinal roots for its effects on the heart and circulation.
Modern research has identified compounds such as tanshinones and salvianolic acids, which have antioxidant and vascular supporting properties. Traditionally, Danshen has been used to support circulation and calm internal heat. It can be prepared as a tea by boiling about 4 grams of dried root in a liter of water.
However, it should be used carefully, especially for people taking blood thinning medications, and ideally under professional guidance.
Banana
Bananas contain tryptophan, an amino acid the body uses to produce serotonin, a neurotransmitter involved in mood regulation and sleep. Bananas also provide vitamin B6 and carbohydrates that help convert tryptophan into serotonin.
For many people, eating a banana can be a simple way to support mood and energy levels. However, individuals with kidney disease, diabetes, frequent migraines, sleep apnea, or weak digestion may need to limit their intake.
The next time you feel anxious or overly sensitive, do not simply try to push through it. Instead, pause for a moment and ask yourself what you could give your nervous system right now. Perhaps it is a few slow breaths before bed, a warm cup of tea, a nourishing meal, or simply a moment of rest. Even this small act of awareness, choosing something that supports your body, can be the beginning of change. From that first effort, no matter how small, healing can begin, and little by little your body may start to find its way back toward balance.
With warmth and care,
Se Hee Kim, L.Ac OM
Two Rivers Acupuncture