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