Healing From the Inside Out: How Vagal Nerve Toning Transforms Trauma
In the aftermath of trauma, it can be challenging to move forward. It is common for many people to mark their life by what it was like before the traumatic experience and then after. Trauma can occur for many reasons and to anyone, but one thing is certain: it lives inside the body long after the event.
Our bodies store the experience of trauma in the nervous system, causing us to feel as if we are constantly in fight or flight mode. It’s important to note that no two people will experience or deal with trauma in the same type of way. The good news – there are many common ways to heal from trauma. One of the most effective ways to support healing from trauma is through vagal nerve toning.
What Is the Vagus Nerve?
The vagus nerve is the longest nerve in the autonomic nervous system and plays a crucial role in regulating heart rate, digestion, mood, inflammation, and our stress response. It’s also central to what we call the social engagement system—the part of us that helps us feel connected, calm, and grounded.
When trauma occurs, the vagus nerve can shift into patterns of hyperarousal (fight-or-flight) or hypoarousal (freeze, numbness, shutdown). These states are not chosen consciously; they are survival responses triggered by the nervous system trying to protect you. Over time, if these responses become habitual, they can disconnect you from your own body, your emotions, and even from other people.
Vagal nerve toning offers a gentle way to invite the nervous system back into balance. Now, let’s explore how vagal nerve toning helps heal trauma.
It Signals Safety vs. Threat
Going through a traumatic experience causes the body to be in a constant state of alert. Every unknown noise, sound, similar experience, or just a memory can trigger the body to kick it into fight or flight mode. By utilizing vagal toning exercises, it heps the body to regulate these emotions so your body can return to a calmer state of mind.
Symptom Reduction
When it comes to health, whether it be mental or physical, it is always better to focus on reducing symptoms versus masking them. As the body becomes more regulated, symptoms such as muscle tension, shallow breathing, digestive disturbances, sleeping issues, or a racing heart are reduced.
4 Vagal Toning Exercises To Practice
At first glance, it may seem complicated to practice vagal toning, but each exercise is very simple to do. Each exercise will provide immediate stress relief and over time, will teach your body how to regulate emotions and anxiety.
1. Deep Breathing Techniques
Deep breathing is a simple but effective method for regulating the nervous system. Begin by inhaling and counting to four, then exhale for eight. This rhythmic breathing pattern helps the body to realize that you are in a safe environment.
2. Humming
Have a tune you can’t get out of your head? Try humming it out! The vibration from your vocal cords will stimulate the vagus nerve that lies along your throat and chest. These gentle vibrations allow the body a chance to calm down.
3. Cold exposure
If you are looking for a quick way to reset your nervous system, try splashing cold water on your face or taking a cool shower. Cold exposure helps the vagus nerve activate and reset. Even placing your hand under cold running water for a few moments can be beneficial if you are at work or in public and can feel your stress levels rising.
4. Yoga
Intentionally moving your body with slow and regulated movement can help ease tension in the body and mind. By gently stretching your limbs, the vagal nerve will recognize that you are doing something calming.
Healing from trauma does not mean that you force yourself to get over it. It doesn’t mean you have to accept and move on from the things that happened. Instead, vagal toning teaches your body what it’s like to feel safe and grounded.
If you are ready to heal from trauma or learn more about vagal toning, trauma therapy can help. Let’s connect so I can help you heal.