Polyvagal Exercises

Today, we're diving into the practical side of things as we explore a set of exercises designed to fine-tune your nervous system – all inspired by the fascinating Polyvagal Theory. So let's embark on this journey of self-discovery and regulation.

Befriend Your Breath:

The breath is a powerful ally in navigating the landscapes of the nervous system. Engage your ventral vagal system by practicing deep, diaphragmatic breathing. Inhale slowly through your nose, allowing your abdomen to expand, and exhale gently through your mouth. This simple exercise signals safety to your nervous system, promoting a sense of calm.

Humming Harmony:

Vocalisations, particularly humming, can be a soothing melody for your nervous system. Humming stimulates the vagus nerve, a key player in the Polyvagal Theory. Find a comfortable pitch, close your eyes, and hum for a few minutes. This practice can shift your nervous system towards a state of calm and connection.

Grounding Through Touch:

Physical touch can be a potent regulator for the nervous system. Experiment with self-soothing touch, like gently massaging your hands, tapping your fingers, or placing a hand on your heart. This tactile connection can activate the ventral vagal system, reassuring your body that it's safe.

Move and Groove:

Physical movement is a fantastic way to engage the social engagement system. Whether it's a brisk walk, a dance party in your living room, or gentle stretching, movement signals safety and connection to your nervous system. Find what feels good and let your body move in a way that brings joy.

Visualise Safety:

The power of visualization can't be overstated. Take a moment to close your eyes and imagine a place or scenario where you feel completely safe and at ease. Picture the details – the colours, sounds, and sensations. This mental exercise communicates safety to your nervous system, promoting relaxation.

Connect with Others:

Social engagement is a cornerstone of the Polyvagal Theory. Foster connections with friends, family, or community. Engage in activities that bring joy and camaraderie. Even a simple conversation or a shared laugh can activate the ventral vagal system, reinforcing a sense of safety and belonging.

As we wrap up our exploration of Polyvagal exercises, remember that these practices are tools in your toolkit for self-regulation. Incorporate them into your daily routine, adjusting as needed to suit your preferences. The beauty of these exercises lies in their simplicity – small, intentional actions that can have a profound impact on your well-being.

So, go ahead, embark on this journey of self-discovery, and let the Polyvagal exercises be your companions in tuning up your nervous system. May you find harmony, connection, and a deeper understanding of the intricate dance between mind and body.

image shot at Ara Ha