Are you struggling with physiological anxiety? Anxiety that feels more rooted in your body than in your thoughts or emotions? It’s common for the nervous system to get stuck in “fight or flight” mode, especially after long periods of stress. A powerful way to reset and calm your nervous system is through vagus nerve toning and gentle yoga.
In this blog post, I’m sharing a simple, science-backed morning routine that you can practice to help regulate your nervous system, reduce anxiety, and start your day feeling grounded.
What is the Vagus Nerve?
The vagus nerve is one of the most important nerves in your body. It’s responsible for regulating the parasympathetic nervous system—the system that promotes relaxation, digestion, and healing. When your vagus nerve is stimulated, your body shifts out of the stress response (fight or flight) and into a more relaxed, balanced state.
A Morning Routine to Calm Your Nervous System
Here’s a morning routine designed to tone your vagus nerve and calm your nervous system. It combines vagus nerve toning exercises with restorative yoga, creating a perfect balance for mental and physical relaxation.
1. Resonance Frequency Breathing (5 minutes)
Start your day by tuning into your breath.
• How to do it:
• Find a comfortable seated or lying position.
• Inhale for 5 seconds, and exhale for 5 seconds. Aim for 5-6 breaths per minute.
• Focus on slow, deep diaphragmatic breathing, letting each breath expand into your belly.
• Why it works: Slow breathing at this rhythm stimulates the vagus nerve and shifts your body into a calm state. Studies have shown that this type of breathwork helps lower cortisol levels and improve heart rate variability (HRV)—both markers of nervous system health.
2. Vocal Toning (2–3 minutes)
Stimulate your vagus nerve through sound.
• How to do it:
• Inhale deeply, and on each exhale, hum or chant the sound “Om.”
• Feel the vibrations in your chest and throat, and let them resonate through your body.
• Why it works: Vocal toning has been shown to stimulate the vagus nerve through the vocal cords, improving vagal tone and promoting a sense of calm. Humming or chanting can have a direct, soothing effect on the nervous system.
3. Restorative Yoga Poses (10–15 minutes)
Gentle, restorative yoga poses are perfect for calming your nervous system. These poses allow your body to rest while gently stretching and releasing tension.
• Child’s Pose (Balasana) – 3 minutes:
• Kneel on the floor, touch your big toes together, and sit back on your heels. Stretch your arms forward, and rest your forehead on the mat.
• Breathe deeply, focusing on releasing tension with every exhale.
• Benefit: Child’s pose gently stretches the spine and hips while promoting relaxation.
• Legs-Up-the-Wall Pose (Viparita Karani) – 5 minutes:
• Lie on your back and extend your legs up against the wall.
• Rest your arms by your sides, and focus on slow breathing.
• Benefit: This restorative inversion helps to reverse blood flow and calm the mind, making it a great posture for anxiety relief.
• Reclining Bound Angle Pose (Supta Baddha Konasana) – 5 minutes:
• Lie on your back, bring the soles of your feet together, and let your knees open to the sides. Place one hand on your heart and the other on your belly.
• Breathe deeply and relax into the pose.
• Benefit: This pose opens the hips and chest while helping release stored tension, encouraging a calm and relaxed state.
4. Cold Water Exposure (Optional, 1–2 minutes)
Activate your vagus nerve through cold stimulation.
• How to do it:
• Splash cold water on your face or apply a cold pack to the back of your neck for 30-60 seconds.
• Why it works: Cold water activates the vagus nerve by triggering the “dive reflex,” which helps to reduce your heart rate and promote relaxation.
5. Closing Mindfulness (2–3 minutes)
End your practice with a moment of mindful awareness.
• How to do it:
• Sit or lie in a comfortable position.
• Take a few moments to observe how your body feels after the practice. Focus on your breath and notice any shifts in your energy or emotional state.
• Why it works: Mindfulness helps you carry the benefits of this practice into your day by fostering a sense of grounded presence.
Why This Routine Works
This morning routine is designed to stimulate your parasympathetic nervous system, helping you feel calm and centered. By combining vagus nerve toning techniques with gentle yoga, you give your nervous system the tools it needs to stay regulated, even in the face of stress.
If you’re dealing with anxiety or stress that feels rooted in the body rather than thoughts, this daily practice can make a profound difference.
Need More Support?
If you’d like more guidance on regulating your nervous system or managing anxiety, feel free to reach out. As a counsellor specializing in emotional regulation and anxiety and depression, I’m here to help you find the right tools to regain balance and calm.
Amanda Moule, RTC
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