Polyvagal exercises are activities to influence the functioning of the the polyvagal system and autonomic nervous system. The aim is to promote a sense of safety, social connection, and well-being.
Some exercises:
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Breathing Exercises: Engage in slow diaphragmatic breathing with long exhales, to stimulate the vagus nerve long exhales to promote relaxation.
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Vocal Toning: Use gentle vocalizations, humming, or chanting. The vibrations from vocalizations can stimulate the vagus nerve.
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Face and Neck Stretches: Gently stretch and release tension in the muscles of the face and neck, which are connected to the vagus nerve.
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Social Engagement: Engage in positive social interactions, whether in person or virtually. Meaningful connections with others can activate the ventral vagal complex.
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Mindfulness and Grounding Techniques: Practice mindfulness and grounding exercises to bring attention to the present.
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Gargling: Gargling with water may stimulate the vagus nerve, as it involves the muscles connected to the vagus nerve.
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Laughter and Play: Engage in activities that bring joy. Positive emotions can activate the ventral vagal complex.
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Physical Exercise: Regular physical activity, especially activities like yoga, improves vagal tone and well-being.
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Self-Soothing Touch: Gentle self-soothing touch, such as placing a hand on your chest or abdomen, can promote a sense of comfort.
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Progressive Muscle Relaxation (PMR): Progressive muscle relaxation involves tensing and then releasing different muscle groups, promoting overall relaxation.