Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism
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Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism
To increase vagal tone, try this:
- Long exhales: Inhale for 4 seconds, exhale for 6–8.
- Cold water on your face: splash, cold shower, or even a cold washcloth on your cheeks.
- Humming or singing: vibrates the vagus nerve via your vocal cords.
- Gentle walking: increases HRV and parasympathetic activation.
- Social connection: yes, talking to someone safe
The Broke Girl’s Guide to Nervous System Regulation
