Embodying Wellness® Practice for Anxiety- Vagus Nerve Toning

by | Jan 13, 2026 | Inspiration | 0 comments

Embodying Wellness® Practice for Anxiety- Vagus Nerve Toning

5-10 minutes

  1. Find a Comfortable Seated Position: Sit in a comfortable position, either on a chair or on the floor with your back straight and your shoulders relaxed.
  2. Deep Diaphragmatic Breathing:
    • Inhale through your nose, allowing your diaphragm to expand fully.
    • Exhale slowly through your mouth, focusing on releasing the breath completely.
    • Place one hand on your chest and the other on your abdomen to feel the rise and fall with each breath.
  3. Extend Your Exhalation:
    • Gradually lengthen your exhalation, aiming for it to be longer than your inhalation. This helps activate the parasympathetic nervous system associated with relaxation.
  4. Engage Your Senses:
    • Close your eyes if comfortable, or keep your eyes open (soften your gaze) and bring your attention inward.
    • Notice any sensations in your body, such as the feeling of your breath, the warmth, or the contact with the chair or floor.
  5. Vocal Toning (Optional):
    • Softly hum or make a gentle “Ahh” sound on the exhale. This vibration can stimulate the vagus nerve.
  6. Neck and Throat Relaxation:
    • Gently tilt your head from side to side slowly for 3 rounds (pause for 2 seconds each side), releasing tension in the neck.
    • Soften your shoulders, soften your jaw line and allow your jaw to relax.
  7. Mindful Body Scan:
    • Bring awareness to different parts of your body, starting from your toes and moving up to the top of your head. Notice any areas of tension and consciously soften these areas you notice with each exhale.
  8. Gratitude Focus:
    • Bring to mind something you’re grateful for. Begin to notice how this feeling of gratitude makes you feel, hold this feeling as you continue to breathe (5 – 10 rounds of breath)
  9. Closing:
    • Open your eyes if they are closed, begin to orient around the space you are seated in, let your eyes resource and take a moment to acknowledge how you feel.

Note: Consistency is key. Aim to practice this routine regularly, and adjust it based on what feels comfortable and effective for you. Additionally, always listen to your body and modify the practice as needed.

This Vagus Nerve Toning practice combines breathwork, gentle movements, and mindfulness to create a holistic approach to alleviate anxiety and promote a sense of calm.

For more on Somatic Experiencing and Embodying Wellness, visit DanicaLynch.com