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Polyvagal Exercises

emotional · easy · 2-5 minutes per exercise

What is Polyvagal Exercises?

Exercises that activate the vagus nerve to shift your nervous system from fight/flight to calm/connected. The vagus nerve is your body's built-in anxiety brake.

Is there evidence for it?

EVIDENCEstrong

How do you do Polyvagal Exercises?

  1. 1.Cold water on face: splash cold water on your face or hold a cold cloth to your forehead for 30 sec
  2. 2.Gargling: gargle water vigorously for 30 seconds — activates the vagus nerve through the throat
  3. 3.Humming/chanting: hum a low 'OM' or any song for 2-3 minutes — vibrates the vagus
  4. 4.Slow exhale breathing: inhale for 4, exhale for 8 — long exhales are the fastest vagal brake
  5. 5.Social engagement: make eye contact, speak in sing-song tones, listen attentively — these activate ventral vagal

How long does it take?

2-5 minutes per exercise.

Is it hard to start?

easy.

Source: Dr. Stephen Porges (Polyvagal Theory), Deb Dana
emotional · anxiety · stress · health · recovery
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