Somatic & Trauma Processing
Vagal Toning (Humming Exhale)
- Structure
- Normal nasal inhale, extended exhale while making a low-pitch "Vooo" or humming sound.
- Benefit & Nervous System Impact
- Stimulates vagus nerve via vocal cord vibration; Highly Downregulating.
- Duration & Rationale
- 3-5 min (Quickly shifts out of sympathetic dominance).
- Best For
- Trauma triggers, sensory overload.
- Good If Combined With
- Polyvagal exercises, weighted blankets.
- Source / Origin
- Dr. Stephen Porges (Polyvagal Theory, 1990s)
- Intensity & Safety
- Low. Very gentle and grounding.
Related techniques
EMDR Resourcing Breath (Bilateral Breath)
Somatic & Trauma Processing
Integrates left/right brain hemispheres while calming the amygdala; Downregulating.
Sun Dance Piercing Breath
Somatic & Trauma Processing
Induces endorphin rush, overrides pain, triggers visionary states; Extreme Upregulation.
Somatic "Pendulation" Breath
Somatic & Trauma Processing
Prevents flooding the nervous system, tracks somatic cues; Downregulating.