How to Reduce Your Stress and Regulate your Nervous System- With Breath Work (Polyvagal Theory and Voo Breathing)

Ever notice how stress will affect more than just your headspace? Tummy upset, shoulder tension, neck or back pain, and even chest pain are common side effects or stress. While you cannot always remove the external factor creating your stress, you can change how your body responds to the stress.

The vagus nerve runs from your head, down your throat, through your chest and into your gut. During stressful situations, the vagus nerve is activated to assist in your “Fight, Flight, Freeze or Fawn” response. While this is helpful if you’re being chased by a bear, it’s not helpful when you imply got a frustrating text message or phone call. Once turned “on”, the vagus nerve will heighten your emotions and sensations, increase your breathing and heart rate, and create tension through your body. As easily as this system is turned on, it can be turned off with the right interventions.

Well known options include meditation and yoga. Another interesting technique involves massaging the vagus nerve during breathing. Simply get in a comfortable position, with your back supported. Put one hand on your belly and one hand on your chest. Breathe in through your nose, allowing the belly to expand. During the breath out, say “voo” out loud, allowing the belly to gently contract inward. Repeat for five minutes. This may feel silly, however, the vibration of your vocal cords mixed with the belly breathing helps to reduce the sensitivity of the vagus nerve. You will notice an immediate calming effect!