🌿 Simple Polyvagal Exercises to Soothe Your Nervous System
Our nervous system holds the key to how we respond to stress, emotions, and daily life. Polyvagal theory, developed by Dr. Stephen Porges, helps us understand how our bodies shift between states of safety, alertness, and shutdown. The following are simple exercises you can do to help your nervous system feel safe, grounded, and regulated.
Here are a few gentle practices you can try at home or in a quiet space:
1. Diaphragmatic Breathing
Sit or lie comfortably.
Place one hand on your chest and the other on your belly.
Breathe in slowly through your nose, feeling your belly rise.
Exhale gently through your mouth, noticing your belly fall.
Repeat for 5–10 minutes.
Why it works: Slow, deep breaths activate the parasympathetic nervous system, helping to calm the body and mind.
2. Humming or Vocal Toning
Hum your favourite tune, or make a gentle “mmm” sound.
Focus on the vibration in your chest and throat.
Repeat for a few minutes.
Why it works: Humming stimulates the vagus nerve, which promotes a sense of safety and relaxation.
3. Grounding Through Senses
Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Move slowly and mindfully through each sense.
Why it works: Engaging your senses brings your nervous system back to the present moment, reducing overwhelm.
4. Gentle Movement or Yoga
Stretch, sway, or roll your shoulders gently.
Try gentle yoga poses like child’s pose, cat-cow, or seated twists.
Why it works: Safe, rhythmic movement helps regulate your nervous system and releases tension stored in the body.
5. Social Engagement & Connection
Smile at someone, call a friend, or spend a few minutes connecting with a loved one.
Give yourself a hug with one hand on the opposite shoulder, the other tucked into your armpit.
Why it works: Positive social cues signal safety to the nervous system, activating the calming parasympathetic state.
💛 Tips for Practice
Choose one or two exercises to start; consistency is more important than doing everything at once.
Practice when you feel calm as well as stressed; this strengthens your nervous system over time.
Be gentle with yourself—progress is gradual.
Polyvagal exercises are simple tools to help you feel more grounded, safe, and resilient in your body and mind. Over time, these practices can support emotional regulation, reduce stress, and create a deeper sense of well-being.