10/29/2025
Here are some helpful tools to help heal trauma by regulating the nervous system. Even if you don’t believe you have trauma, these are for stress too. Self-help exercises can stimulate the vagus nerve to promote relaxation. These practices help increase "vagal tone," which improves the body's ability to return to a calm state after stress.
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Breathing exercises
Diaphragmatic breathing: Also known as belly breathing, this technique involves inhaling deeply through the nose so that your stomach expands, and then exhaling slowly through the mouth. Making the exhale longer than the inhale helps shift the nervous system toward a state of rest.
4-7-8 method: Inhale through your nose for a count of 4, hold your breath for 7, and exhale through your mouth for 8. Repeat this for several rounds to help calm your system.
Box breathing: Inhale for a count of 4, hold for 4, exhale for 4, and hold for 4. This simple and grounding technique is often used in stressful situations.
Sound-based practices
Since the vagus nerve is connected to the vocal cords, using your voice in mindful ways can activate it.
Humming: Take a deep breath and hum softly on the exhale. Focus on feeling the vibration in your chest and throat.
Singing: Singing along to your favorite music or chanting, especially with slow, deep tones, creates a vibration that stimulates the vagus nerve.
Gargling: Vigorously gargling water engages the muscles at the back of the throat, activating a branch of the vagus nerve.
Cold exposure
Brief, controlled exposure to cold can trigger a calming effect on the nervous system by activating the vagus nerve.
Splash your face with cold water: This simple method can activate the "mammalian diving reflex," which lowers your heart rate.
Hold an ice pack: Place an ice pack or a cold compress on your chest or the back of your neck.
End with a cold rinse: Gradually incorporate a 30-second cold rinse at the end of your shower.
Movement and massage
Gentle yoga: Mindful movement, such as gentle twists and supported forward folds, can be particularly effective. The focus is on moving with awareness and breath rather than pushing into challenging positions.
Neck and shoulder massage: Gently massaging the sides of the neck, where the vagus nerve runs, can help stimulate it. Focus on relaxing tight muscles in this area.
Foot reflexology: Massaging specific pressure points on the feet, particularly those linked to the diaphragm and throat, can boost vagus nerve activity.
Eye movements: Moving your eyes side-to-side without moving your head can release tension in the neck and stimulate the vagus nerve. This technique is used in the "Basic Vagus Nerve Exercise" developed by Stanley Rosenberg.
Mindfulness and connection
Meditation: Practices that involve focusing on your breath and body awareness have been shown to increase vagal tone.
Laughter and socializing: Authentic laughter and positive social connection can stimulate the vagus nerve. This is why shared activities can be so healing.
Gratitude journaling: Cultivating gratitude and other positive emotions is linked to improved health and vagal tone.
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