Trauma can often leave one feeling, helpless, violated, out of control, not seen, not heard, misunderstood, alone, fluctuations of being numb or to much, afraid, and of course, not able to trust.
The trauma itself, often isn’t the hardest part, its the aftermath of all these other feelings.
The recovering and healing process takes time. The internal work takes TLC and father time. As things shift inside yourself, so does your relationship around you. Trauma happens in relationship (often)… so does some of the healing that’s one of the reasons therapy can be so powerful. YOU GOT THIS. It’s a road worth traveling. It is TOTALLY POSSIBLE, and YOU ARE WORTH IT!
Being able to self-regulate the internal sensations and feelings of overwhelming is possible. Finding new connection with yourself and with others is possible.
On the other side of hard is… infinite possibilities (insert dream here)!
Here are 4 exercises, that support your vagus nerve that you can start now. Your Vagus Nerve is tightly integrated with your dopamine reward network. You can do these 4 every day to activate the nerve!
VAGAL TONE exercises.
- Cat/Cow Yoga – just a few minutes make a difference!
- Brush your teeth, floss, gargle, and hum a tune.
Gargling & Humming are great for the Vagus Nerve. I often end up laughing (laughing is also great for vagal tone).
Gargle away I say!
- Take a moment to send gratitude to everybody and everything, you are thankful for!
- While you wash your face (morning or night) go ahead and massage your ears. Rubbing your ears supports the vagus nerve. Show a little extra love to your body by gifting a vagal tone laugh. Diaphragmatic laughing by saying “Ha! Ha! Ha! Ha! Ha”.
I am always trying to find healthy ways to sneak in regulation activity and FUN. Wishing you fun regulation exploration!
