An introduction to my Polyvagal Practices. Simple vagus nerve exercises to help regulate your nervous system.

A gentle introduction to the vagus nerve and how it shapes your sense of safety, connection and overwhelm. This guided practice helps you track the ventral and dorsal pathways with simple touch and grounding, so you can reconnect with your body and settle your nervous system.

This practice includes gentle poses commonly referred to as Legs Up the Wall, Child’s Pose, Knees to Chest, and Cat-Cow. Yoga and mindful movement supports relaxation and balance and has been found to increase focus, social connectedness and relaxation.

Ground yourself with deep breaths, focusing on the movement of your body. Diaphragmatic breathing has demonstrated positive effects on attention, affect and autonomic regulation, as indicated by cortisol levels.

A gentle self-soothing practice using mindful touch to activate the vagus nerve and bring calm to the body.

A slow, steady breathing practice - inhale for 5 seconds, exhale for 5 - to help regulate your vagus nerve, balance your nervous system, and restore calm.

Gentle side to side movement can calm your nervous system and support deep regulation through the vestibular system.

Shift focus into the present with this vagus nerve exercise that engages your senses to calm and regulate your nervous system.

Slow your system down with extended exhale breathing - a vagus nerve exercise to regulate the nervous system and reduce stress.

Relieve tension and decompress the vagus nerve with this gentle movement practice for calm and regulation.

Stimulate and tone the vagus nerve through humming - a simple sound practice to calm and regulate your nervous system.

A simple, natural practice to release tension and invite relaxation. Yawning activates the vagus nerve and signals safety to your body.