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Vagus Nerve Stimulation

Techniques to activate the vagus nerve, which helps regulate the parasympathetic nervous system.

Source: Described in 'Breath: The New Science of a Lost Art' by James Nestor and 'The Body Keeps the Score' by Bessel van der Kolk, MD. Based on polyvagal theory and research on the autonomic nervous system.

5-15 minutes
beginner
stressanxietytraumadepression

How to practice

  1. 1Humming or singing (activates vocal cords connected to vagus nerve)
  2. 2Cold water on face or cold compress
  3. 3Slow, deep breathing (6 breaths per minute)
  4. 4Gentle neck massage
  5. 5Social connection and laughter

Based on literature

Breath

James Nestor • 2020

The new science of a lost art - how breathing affects our health and performance.

The Body Keeps the Score

Bessel van der Kolk, MD • 2014

A groundbreaking exploration of trauma and its effects on the body and mind.