Vagal Excercises
Breathwork journeys can be cathartic in helping us release subtle emotions like grief and sadness or intense ones like rage, anger or horror.
The word “emotion” comes .from the Latin emovere, meaning “to move out.” Emotions are meant to move through us, not get stuck. When we avoid feeling them, we interrupt this natural flow.
Allow your breath to move them.
Allow yourselves to consciously and audibly emote through screaming or loud crying while breathing.
You are invited to visualize each emotion and see wher either is stuck in your body
Visualize a color with this Emotion and let it travel through your spine along your energy centers.
English
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Humming or Chanting
How: Hum, chant "Om," or use a monotone tone for several minutes.
Why: Vibrating the vocal cords stimulates the vagus nerve through its connection to the larynx and vocal cords.
Tip: You can hum quietly to yourself during stress, or try a few minutes of chanting daily.
Cold Exposure
How: Splash cold water on your face, or use a cold pack on the back of the neck or chest.
Why: Cold exposure activates the diving reflex, which increases parasympathetic tone and slows the heart rate.
Tip: Always stay within your comfort zone—never force cold exposure.
Vagal Eye Movement Exercise
Sit or lie down comfortably in a quiet space.
Keep your head still and relaxed — look straight ahead first.
Slowly move your eyes as far as you can to the right (without moving your head).
Hold the gaze for 30–60 seconds.
You're not forcing anything — just observing.
Wait for a sign of release: a yawn, deep sigh, swallow, or sense of relaxation.
Return your eyes to center.
Repeat the same process on the left side.
Optional: Do a few slow belly breaths before and after for deeper effect.
Arabic
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Vagal Excercises
The vagus nerve is a major cranial nerve (Cranial Nerve X) that acts as a communication highway between the brain and many internal organs. It plays a pivotal role in regulating involuntary functions such as heart rate, digestion, respiratory rate, and immune responses.
Vagal exercises help by deliberately engaging this nerve through gentle means—like slow breathing, humming, cold stimulus, or specific eye movements. These actions send signals that encourage the body to shift into parasympathetic mode (“rest and digest”), thereby calming the nervous system, reducing stress, and promoting resilience.
Vagal Eye Movement Exercise
Sit or lie down comfortably in a quiet space.
Keep your head still and relaxed — look straight ahead first.
Slowly move your eyes as far as you can to the right (without moving your head).
Hold the gaze for 30–60 seconds.
You're not forcing anything — just observing.
Wait for a sign of release: a yawn, deep sigh, swallow, or sense of relaxation.
Return your eyes to center.
Repeat the same process on the left side.
Optional: Do a few slow belly breaths before and after for deeper effect.
Humming or Chanting
How: Hum, chant "Om," or use a monotone tone for several minutes.
Why: Vibrating the vocal cords stimulates the vagus nerve through its connection to the larynx and vocal cords.
Tip: You can hum quietly to yourself during stress, or try a few minutes of chanting daily.
Cold Exposure
How: Splash cold water on your face, or use a cold pack on the back of the neck or chest.
Why: Cold exposure activates the diving reflex, which increases parasympathetic tone and slows the heart rate.
Tip: Always stay within your comfort zone—never force cold exposure.