Polyvagal exercise to calm your nervous system

This is a simple but effective exercise you can do daily to activate your parasympathetic nervous system. This creates a sense of calm and security.

What is the Polyvagal Theory?

In short, the polyvagal theory, developed by Dr. Stephen Porges, describes how our autonomic nervous system responds to stress and safety. According to this theory, the vagus nerve, an important part of this system, has two distinct responses: the "fight-or-flight" response and the "freeze" response. Activating the safe state of the vagus nerve causes relaxation and recovery.

The Exercise

1. Find a comfortable spot: Sit or lie down in a place where you feel safe and comfortable.

2. Focus on your breathing: Close your eyes and begin to observe your breathing. Don't try to control anything, just observe how you breathe naturally.

3. Slow breathing: Start taking slow, deep breaths. Focus on exhaling slowly, make your exhale twice as long as your inhale.

4. Muscle relaxation: As you breathe, tighten a muscle group with each inhalation (start at your feet and work up) and relax them with each exhalation.

5. Visualizing safety and comfort: Imagine that you are in a place where you feel completely safe and relaxed. This can be a real place or a place from your imagination.

6. Safe body: Tell your body that it is safe. And that it can relax.

7. Reflect on your feelings: After a few minutes, stop the exercise and consider how you feel.

Closure:

This simple exercise can be done daily to help reduce stress. And for finding relaxation. Try to make a daily routine of taking a moment to consciously relax. Five minutes of your time, can make such a big difference in how you feel.