Somatic · Somatic
Vagus Nerve Toolkit
Menu of vagal tone-building practices
Vagal tone-building menu. Pick 2–3 practices to do daily; rotate as needed. The nervous system responds to repetition.
Ventral vagal exercises
- Long exhale (in 4, out 8)
- Humming / singing / gargling
- Cold water on face / neck
- Basic Exercise (Rosenberg) — eye rotation with head still
- Half-smile + soft gaze
- Slow walk with orienting
My daily 3
When I use each