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I’d like to share with you my new favorite vagus nerve exercise for turning on the parasympathetic response.
This is an exercise Peter Levine teaches to help people who are struggling with Chronic Overwhelm, burnout, or high levels of stress. He tells the story of helping a nurse who was working in the trenches at the beginning of the pandemic, she was interacting with the very ill, their families during a time of great fear. After using this technique, the nurse came back and said “I’m teaching this to all the other nurses, our work is still hard, but it’s not so heavy anymore”
Let’s talk about the science before I teach you the exercise.
People have been using humming, chanting or singing for thousands of years to work through emotions and soothe themselves. Science now confirms that when we hum the vibrations of our vocal cords stimulate the vagus nerve, which can help to regulate the heart rate, reduce stress, and promote relaxation. The vagus nerve is connected to many different organs in the body, including the heart, lungs, and digestive system. When it is stimulated by humming, it can help to slow down the heart rate and promote relaxation throughout the body. Studies have shown that humming can increase the production of nitric oxide in the body, which can improve blood flow and reduce inflammation.
So let’s try out the “Voo breath” or the foghorn breath.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life’s direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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