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Use a low-pitched hum that you can feel vibrating in your chest. Chanting "OM" for 5 minutes is also supported by research for improving vagal tone. 3. Physical & Sensory Resets

Gently massage the hollow at the entrance of your ear canal (the cymba concha ) in circular motions for one minute. 12 Science-Backed Vagus Nerve Exercises for Anxiety Relief daily vagus nerve exercises pdf free download

Take a full inhale, add a quick "top-up" breath at the peak, and follow with a long, slow exhale. 2. Vocal Vibrations Use a low-pitched hum that you can feel

Daily Vagus Nerve Exercises: A Comprehensive Guide to Nervous System Regulation Physical & Sensory Resets Gently massage the hollow

Lie on your back, interlace your fingers behind your head, and—without turning your head—look to the far right until you spontaneously yawn or sigh. Repeat on the left.

Simply ensuring your exhale is twice as long as your inhale (e.g., in for 4, out for 8) triggers a relaxation response.