Welcome to the final installment of the eight-part series "The Healing Power of Trauma-Informed Tapping Techniques."Â In this concluding chapter, we explore the powerful connection between the vagus nerve and trauma recovery and techniques for toning the vagus nerve to enhance emotional regulation and well-being. Vagal toning practices balance the nervous system by stimulating the healing capacity of the ventral vagal response, which is a crucial part of trauma healing and self-regulation, making them an essential tool for therapists and clients alike.
Understanding the Role of the Vagus Nerve in Trauma Recovery
The vagus nerve is the largest of the cranial nerves, running from the brainstem down the spinal column to the gut (enteric brain). It's crucial for nervous system regulation, specifically in controlling the parasympathetic branch, which governs the "rest and digest" state. For trauma survivors, the vagus nerve helps counteract the "fight, flight, freeze, and shut down" responses, allowing the body to return to calm and safety.

Dr. Stephen Porges created the Polyvagal theory, highlighting the vagus nerve's importance in social connections, emotional regulation, and trauma recovery. This model helps individuals move from hyperaroused (fight or flight) and hypoaroused (freeze or shutdown) states by activating the ventral vagal complex. When functioning optimally, the vagus nerve supports a sense of safety in the present moment and brings emotional balance.
Vagal Toning Techniques for Enhanced Regulation
Vagal toning exercises strengthen the vagus nerve's efficiency in regulating the nervous system reactions. Here are several effective techniques:
Deep Diaphragmatic Breathing (Belly Breathing):
How it works:Â Diaphragmatic breathing stimulates the vagus nerve and activates the parasympathetic response, promoting relaxation.
Practice:Â Sit or lie comfortably. Place one hand over your heart center and the other on your belly. Inhale consciously through your nose (if that is difficult, breathe through your mouth), allowing your abdomen to rise. Next, exhale consciously out of your mouth, feeling your abdomen relax. Repeat this for several minutes, focusing on the rhythm of your breath.
Humming or Chanting:
How it works:Â Vocalizations like humming, chanting, or singing stimulate the vagus nerve, connecting to and relaxing the vocal cords and muscles in the throat.
Practice:Â Spend a few minutes humming softly or chanting "Om" or "Ah." The vibration produced by these sounds can help activate the vagal nerve and calm the nervous system.
Gargling:
How it works:Â Gargling can activate the muscles along the back of your throat, stimulating the vagus nerve and connecting to the parasympathetic system.
Practice: Gargle with warm water for 30–60 seconds.
Cold Water Stimulation:
How it works:Â Exposing the face to cold water or splashing it on the face can trigger the "diving reflex," which activates the parasympathetic nervous system and calms the body.
Practice:Â Splash cold water on your face or use a cold compress on your forehead and cheeks. Alternatively, you can immerse your face in cold water for a few seconds.
Yoga and Tai Chi:
How it works:Â Both yoga and Tai Chi involve slow, mindful movements combined with deep breathing, which helps regulate the vagus nerve.
Practice:Â Incorporate a yoga or Tai Chi routine to promote vagal tone, focusing on slow, flowing movements that integrate breath awareness.
Mindful Movement, Yogic Practices, and Vagal Toning for Trauma Healing
Conscious movements, such as those in Yoga, Qigong, or Thi Chi, can significantly enhance vagal efficiency and support trauma recovery. Furthermore, the parasympathetic relaxation effect can come online by integrating breath awareness and crossing the midline. In yoga, some postures cross the body's midline, like twists and reaching across the body, which engages both brain hemispheres. These bilateral movements stimulate coordination and enhance body-mind integration. Therefore, bilateral movements can help regulate the nervous system and promote neuroplasticity.
Additionally, breath awareness, also found in yoga and mindfulness practices, known as pranayama, directly tones the vagus nerve and encourages a shift from a heightened state of arousal to one of calm and safety. Movement and breathing practices align beautifully with Polyvagal principles, which also emphasize breath and body-based practices enhance resilience and inner harmony. For instance, slow and conscious breathing techniques often used in yoga, such as Ujjayi or diaphragmatic breathing, can increase vagal tone by sending calming signals to the brain. With practice, these types of practices will enhance emotional well-being and help you connect to Self-energy, connecting states of compassion, insight, and openness, all of which help trauma survivors heal their nervous systems. Mindful movement, breathing, and vagal toning exercises are part of a holistic approach to the connection between the body, mind, and spirit.
Trauma-Tapping for Vagal Toning and Trauma Recovery
Trauma-informed Tapping techniques are body-based interventions designed to help individuals manage distress by gently tapping specific acupoints around the body. Emotional Freedom Techniques (EFT) is a form of trauma-tapping that focuses on releasing stored tension from the body and energy fields, thus regulating the nervous system. EFT and similar techniques are particularly effective when integrated with other vagal toning exercises since both focus on calming the body's stress responses.
Breath awareness, mindful movement, humming, and trauma-tapping tools support the body's innate intelligence to process distress adaptively. Tapping techniques focus on releasing blocked energies, while breathwork, conscious movement, and humming practices improve relaxation and restoration. Thus, a combination of these practices may offer a multidimensional approach to healing.
Therapists can guide clients in trauma-tapping alongside practices like diaphragmatic breathing or cold water stimulation to regulate the vagus nerve. For example, deep breathing and movements across the midline (as seen in yoga) can gently activate acupoints like those found around the collarbone, ribs, side bodies, eyes, face, top of the head, etc. This allows for the simultaneous engagement of the body's energy systems and nervous system regulation, creating an empowering and trauma-informed path to healing.
Benefits of Vagal Toning Exercises for Mental and Emotional Well-Being
Vagal toning exercises offer numerous benefits for mental and emotional well-being, particularly for individuals recovering from trauma:
Enhanced Emotional Regulation
Improved Social Connections
Reduction in symptoms of post traumatic stress & overwhelm
Increased wellbeing
Practical Tips for Integrating Vagal Toning into Daily Life
When practiced frequently, these practices have lasting benefits for emotional regulation and trauma recovery. Here are some practical tips for integrating these exercises into your daily life:
Small Steps:Â Begin with a minute or two of deep breathing or humming daily and gradually increase the duration or frequency in a way that works into your routine.
Combine Techniques:Â Combine multiple vagal toning exercises for added benefit. For example, you can pair diaphragmatic breathing with humming or chanting during your morning meditation.
Be Consistent:Â Consistency is key. Make vagal toning exercises part of your self-care routine for long-term benefits.
Integrate into Therapy:Â Therapists can guide clients through these vagal toning exercises in sessions to help clients regulate nervous system reactions.
Conclusion: Empowering the Healing Journey
Throughout this 8-part Blog series, we explored numerous trauma-informed tapping techniques and other complementary tools, including Resource Development Installation (RDI), Emotional Freedom Techniques (EFT), energy medicine, movement-based techniques, and vagal efficiency practices. Each of these body-mind tools empowers individuals to heal at their own pace.
The healing journey is deeply personal, and vagal toning tools provide simple yet powerful ways to support your nervous system, build resiliency, and promote well-being. Seeking professional guidance from a trauma-informed therapist can enhance support and safety in the healing process.
With love,
Stacy Ruse, LPC, RYT, EMDR & IFS Consultant
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AGLOW is a global hub for therapists and individuals, led by trauma expert Stacy Ruse, LPC. Offering trainings, courses, consultations, and counseling, AGLOW specializes in EMDR, IFS, Yoga, and Transpersonal therapies.
Stacy Ruse, LPC, RYT, is a respected leader in mental health, blending her expertise as an Evergreen EMDR and IFS-Institute consultant with her role as a Registered Yoga Teacher. Her holistic philosophy honors the mind-body-spirit connection, empowering individuals to tap into their resilience and embark on transformative self-discovery. A recognized expert in trauma recovery, Stacy’s influence spans nationally and internationally as a trainer and consultant, offering trauma-informed, evidence-based care that fosters healing and personal growth.
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