The Morning Vagus Nerve Routine That Changed How I Regulate
For many years I tried every modality I could find to ease the anxiety, brighten my mood, and increase my energy. I desired calm and peace. Nobody ever mentioned the vagus nerve, and it's something that actually helped.
It runs from the base of your brain down through your heart, lungs, and gut. It's a key part of your parasympathetic system, helping your body handle rest and recovery. A toned vagus nerve makes it easier for your body to find its way back to calm, especially after years of stress wearing it down.
My morning routine starts with morning sun on the lanai, letting my circadian rhythm reset before the day gets started. Then I practice Lion's Breath. Open your mouth wide, stick your tongue out and down towards your chin as far as you can, inhale through your nose, then exhale with a strong audible breath, almost a sigh with force behind it. The longer the exhale, the stronger the signal of safety to your body. The open mouth and extended tongue stretch the muscles of the jaw, face, and throat. This is where most of us hold tension without realizing it. I set my timer for three forty-second rounds and wait for about a minute of rest in between. It looks ridiculous, but it works.
From there I move into Bhramari Pranayama, the humming bee breath. Slowly inhale through your nose, then a long humming breath on your lips on the exhale. At first I felt the hum in my lips and chest. As the days went on I could visualize and sense the hum throughout my entire body.
After about a week of consistent practice, I started to feel a sense of peacefulness. I stay present in the moment while I observe nature. I go inside to make a fresh breakfast, then eat outside while I keep observing nature, breathing in fresh air, and pull up my Merlin app to identify the birds. Come fall this routine will need to shift. I've been mulling that over, but haven't landed on my new morning routine just yet.
Years of trying to think your way out of anxiety might have been missing this piece. Your body wants to feel safe again.
If you want somewhere to start, the Stillness on the Go Guide and the Humming, Chanting, Meditating playlist on Spotify can help. Small practices, repeated, until your body starts to shift.
Sources: Bhramari Pranayama and heart rate variability · The Power of Humming, Psychology Today · Lion's Breath, Cleveland Clinic
