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Vagus Nerve Toolkit

Menu of vagal tone-building practices

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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
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