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