Here are simple, practical polyvagal exercises that help shift the nervous system toward safety (ventral vagal state). This month I’ll give three breath-based regulation methods.
Polyvagal work is not about forcing calm — it’s about gently signaling to the body: “You are safe now.”
How to use these:
• 2–5 minutes is enough.
• Consistency matters more than intensity.
• If one increases anxiety, stop.
• Regulation should feel subtle, not dramatic.
Polyvagal exercises work best when practiced before overwhelm, not only during crisis.
1. Extended Exhale Breathing
Purpose: Activates the parasympathetic (ventral vagal) system.
• 2–5 minutes is enough.
• Consistency matters more than intensity.
• If one increases anxiety, stop.
• Regulation should feel subtle, not dramatic.
Longer exhales stimulate vagal tone and calm sympathetic activation.
2. Physiological Sigh
Purpose: Quickly reduces stress.
• Inhale through the nose.
• Take a second short sip-inhale.
• Slowly exhale through the mouth.
• Repeat 3–5 times.
This naturally downshifts arousal.
3. Humming or Toning
Purpose: Stimulates the vagus nerve through vocal vibration.
• Inhale normally.
• Exhale while humming (mmm or om).
• Feel vibration in the chest and throat.
• Repeat for several minutes.
The vagus nerve runs through the vocal cords — vibration helps regulate it.
If you would like to learn how to put these practices into action, join us for the “Journey to Forgiveness” from March through September, as we unravel the layers of heart wounds resolving deep trauma and revealing untapped wisdom.
The IMQC is dedicated to providing high quality Medical Qigong instruction for students all over the world. The IMQC is a federal non-profit public benefit corporation 501(c)(3) operating under the auspices of the Temple of Peace and Virtue.
