Vagal Toning: The Humming Pond | 27 Minutes

Scroll through the images to hear a sample of this practice before you purchase.

Continuous guided practice. No equipment needed.

Humming is one of the most direct ways to stimulate the vagus nerve. The vibration created by your own voice travels through the body via the vagus nerve, the nerve identified in polyvagal theory as the primary pathway back to a state of safety and connection. This practice uses that mechanism intentionally, pairing it with visualization to deepen the release.

Together we will move through:

• Breath and intentional sound to activate vagal tone, using the vibration of your own hum as a tool to shift your physiology

• Body mapping, moving awareness through the body to notice where the vibration lands and where it can't yet reach, using sensation as a guide

• A pond visualization where you hum from inside the water, watching the ripples carry outward everything your body has been holding, dissipating into the banks until there is nothing left

This practice is designed to be unhurried. Give yourself the time it asks for.

This is the same practice from the Come Back to Your Body pack, available here as a standalone for anyone drawn to sound based nervous system work.