5 simple tools to calm your farm - easy to do and super effective
I’m a big fan of Dr. Stephen Porges. He developed the Polyvagal Theory, which emphasises the importance of the vagus nerve in regulating our autonomic nervous system, influencing our sense of safety, social engagement, and overall wellbeing.
By engaging in simple everyday practices, we can stimulate our vagus nerve, promoting relaxation and reducing stress.
Here are five simple vagus nerve tools to try at home:
Deep Diaphragmatic Breathing
Deep, slow breathing stimulates the vagus nerve, enhancing parasympathetic activity, which promotes relaxation. Regular practice can reduce anxiety, lower blood pressure, and improve heart rate variability.
Find a comfortable position: Sit or lie down with your back straight and shoulders relaxed.
Place your hands: One hand on your chest and the other on your abdomen.
Inhale slowly: Breathe in deeply through your nose for a count of four, ensuring your abdomen rises more than your chest.
Hold the breath: Retain your breath for a count of four.
Exhale slowly: Release the breath gently through your mouth for a count of six, feeling your abdomen fall.
Repeat: Continue this cycle for 5–10 minutes, focusing on the rhythm of your breath.
Humming
Humming creates vibrations that stimulate the vagus nerve, promoting a calming effect. This practice can enhance relaxation and improve vagal tone.
Choose a comfortable position: Sit or stand with a straight back.
Inhale deeply: Take a slow, deep breath through your nose.
Hum: As you exhale, hum steadily.
Focus on sensations: Pay attention to the vibrations in your chest, throat, and head.
Repeat: Continue for several minutes, maintaining a comfortable rhythm.
Cold exposure
Applying cold stimulates the vagus nerve, helping to shift the body from a state of stress to relaxation. This method can quickly reduce acute anxiety and promote a sense of calm.
Prepare a cold compress: Use a cold pack wrapped in a cloth or a chilled damp towel.
Apply to neck or face: Place the cold compress on the back of your neck or splash cold water on your face.
Hold for 30 seconds: Maintain contact for about half a minute.
Breathe deeply: As you apply the cold, take slow, deep breaths to enhance the calming effect.
Progressive muscle relaxation
This technique involves tensing and relaxing different muscle groups, which can activate the parasympathetic nervous system and reduce overall tension. Regular practice can decrease stress and enhance body awareness.
Find a comfortable position: Sit or lie down in a quiet space.
Start with your feet: Tense the muscles in your feet by curling your toes tightly. Hold for 5 seconds.
Release: Relax the muscles and focus on the sensation of release.
Work up the body: Move sequentially through your body—calves, thighs, abdomen, chest, arms, hands, neck, and face—tensing each muscle group for 5 seconds before releasing.
Breathe slowly: Maintain deep, even breaths throughout the exercise.
Visualisation of a safe space
Imagining a place where you feel safe and relaxed can engage the parasympathetic nervous system, promoting calmness. This technique can reduce anxiety and foster a sense of safety.
Find a quiet space: Sit or lie down comfortably without distractions.
Close your eyes: Gently shut your eyes to enhance focus.
Imagine a safe place: Visualise a location where you feel completely secure and at ease—this could be a real place or one from your imagination.
Engage all senses: Consider the sights, sounds, smells, and tactile sensations of this place.
Stay for a while: Remain in this mental space for several minutes, breathing deeply and immersing yourself in the experience.
Incorporating 1 (or more) of these practices into your daily routine can really help regulate your nervous system, leading to improved emotional wellbeing and resilience.
If you’re interested in exploring these or other effective techniques during a session with me, let me know. A guided practice can be really impactful! I can also record bespoke home practices for you, if you prefer guided mindfulness :)