In my previous blogs, we’ve explored how our nervous system begins developing in utero and continues learning through our early relationships and experiences.
But what happens when those early experiences shape patterns that no longer serve us?
Maybe you find yourself constantly tense, easily overwhelmed, stuck in fight-or-flight mode, or struggling to relax even when nothing seems wrong.
The good news is that our nervous system can change.
Rather than thinking about it as hitting a reset button, think of it as gradually building new patterns through repeated experiences of safety, awareness and regulation.
The vagus nerve: A pathway to regulation
The vagus nerve is a major part of the parasympathetic nervous system, which supports functions such as digestion, heart rate regulation and recovery after stress.
It also plays an important role in communication between the brain and internal organs.
While we can’t simply switch off stress by stimulating the vagus nerve, certain practices involving breathing, vocalization and gentle movement may help support relaxation and autonomic regulation.
Here are a few practices to explore:
Humming
The vagus nerve is connected to structures involved in the voice and throat. Humming creates gentle vibration and naturally lengthens your exhalation.
Try this:
- Sit comfortably and relax your jaw.
- Inhale gently through your nose.
- Hum softly as you exhale.
- Notice the vibration in your throat, face and chest.
- Repeat for 1–2 minutes.
- Pay attention to how your body feels before and after.
Breath Exercise
Sometimes called a physiological sigh, this breathing pattern uses two consecutive inhales followed by a longer exhale. Research suggests that cyclic sighing can help reduce arousal and improve mood for some people.
Try this:
- Inhale gently through your nose.
- Take a second, smaller inhale.
- Slowly exhale through your mouth.
- Repeat a few times, comfortably.
- Keep the breaths gentle. If you feel dizzy or uncomfortable, return to normal breathing.
Gentle Eye Movements
Your eye movements are connected to systems in the brain that coordinate vision, attention and balance. Slowly shifting your gaze can be a simple grounding exercise that helps you notice your surroundings.
Try this:
- Keep your head comfortably still.
- Slowly look to the left, then return to centre.
- Slowly look to the right, then return to centre.
- Let your eyes move without forcing a stretch.
- Notice the room around you and how you feel.
The real work is repetition.
Over time, regulation is not just about calming yourself in a difficult moment. It’s also about recognizing your patterns, responding to stress differently and gradually developing more capacity to navigate life’s challenges.
You’re not broken. Your nervous system has learned patterns—and with the right support and repeated experiences, new patterns can develop.
Want to understand your nervous system more deeply?
In Regulate, my four-week, 1:1 experience, we explore how your nervous system responds to stress, identify patterns that may be contributing to tension and overwhelm, and develop personalized tools through breath, awareness and movement.
Because sometimes the first step toward feeling better isn’t doing more.
It’s slowing down enough to listen to your body.
Call the office at 613-446-6060 or email info@biohealottawa.com to book your initial visit.