Awakening with Katie Chorlton: Vagal Nerve Toning Practices

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Following our podcast together, Katie Chorlton, of Inside Out: Somatic Practices for the Body, Mind & Spirit, offered to share more ventral vagal nerve fiber/cells toning practices. Katie explains:

“The dorsal (toward the back of the body) vagal nerve fibers/cells are involved in our shutting down defensive system: the part of us that goes numb/plays dead etc. when we’ve exhausted our fight or flight (etc.) parts and it’s clear they aren’t working.

When we practice toning the ventral (front of the body) vagal nerve fiber/cells, we’re using those neuropathways over and over and over, sort of exercising them, if you will.  It changes our response in the moment, but it also changes our nervous system over time, so it’s easier for us to access that part of ourselves (our calm, relaxed, easeful, relational state of being).  Over time, it can actually become more of the default response.  

Examples of toning exercises:

  • Nutrition and hydration

  • Stillness: step away and get quiet

  • Present moment awareness: “What is here now?”  Pausing to notice and savor details

  • Nature: sights, sounds, smells, touch, taste

  • Single point focus 

  • Breath: focused breath (awareness of body sensation, and “just this breath” mantra; diaphragmatic breath — fill the lower chambers of the lungs and feel the abdomen, low back and/or lower ribs expand as the chest, upper back and shoulders stay more still; circular breathing; box breathing; focus on exhalation and downward wave of energy that accompanies the exhale; extended exhalation

  • Meditation: breath, mudra, mantra, sound, intention, felt sense, five-senses, walking (i.e. baby’s cheek), movement, soft gaze (what is HERE), wheel of awareness…

  • Movement: stretching, yoga, exercise, dance, Tai Chi, Qi Gong, heart/lung expansion and contraction (arm circles, clamshell, mermaid)…

  • Sound Vibration, especially when directed back into the body

  • Hands-on contact: hugging, safe touch, massage, assisted stretching, tapping, hands on belly and heart/lungs, stroking face or hair

  • Connection: Feeling safety and connection with another; co-regulation (people or animals)

  • Smiling, laughter, play

  • Mirroring; moving in synchronicity with others, or mirroring back

  • Creative art expression: “cave person art” (symbols and feelings) 

  • Journaling - i.e. free-writing, Voice Of Meeting dialogues, etc.

  • Name what is here (brain integration): separate from circumstance and see a broader perspective

  • Imagine/Visualize:  To some degree, the body doesn’t discern “real”  from “imagined” experience, nor past and future from the present

  • Broaden focus – think about others; be in service

Thank you, Katie!