Vagus nerve calming techniques

These simple but powerful exercise helps regulate the vagus nerve, bringing the body out of fight-flight-freeze and into a calm, grounded state. It’s particularly effective for panic attacks linked to overwhelm and trauma, as it releases stored tension and activates the parasympathetic nervous system (your natural relaxation response).

Instructions:

1. Notice where the panic is in the body and intensity (1-5)

2. During the exercise, notice where the panic is in the body.

3. After each exercise rate the intensity 1-5.

Humming vagus activation

Vibration stimulates the vagus nerve which run through the vocal cords. This can help you calm down quickly:

✔ Take a deep belly breath through your nose.

✔ Exhale slowly through pursed lips, making a low hum (“ohhh”) or close your lips and say ("mmmm") feeling the lip vibration

✔ Feel the vibration in your throat, chest, and belly.

✔ Repeat 5 times, extending the exhale slightly each time.

The ear-pull-swallow

This technique stimulates vagal pathways connected to the ears, throat, and swallowing reflex, bringing instant calm to the body:

✔ Gently pull your ears outward while taking a slow, deep breath.

✔ Swallow as you exhale.

✔ Repeat 3 times, allowing your shoulders to relax.