Future Uncertainty Stress
Vagus Nerve Activation
Sound Exercises
Purpose:
Vagus nerve activation through sound exercises involves using humming, chanting, singing, or listening to stimulate the vagus nerve. This process helps promote a calm state and supports emotional regulation.
Science:
Activates the Parasympathetic Nervous System: The vagus nerve is a key component of the parasympathetic nervous system, responsible for the body’s relaxation response. Engaging in sound exercises stimulates the vagus nerve, reducing the body’s stress response.
Reduces Anxiety: Sound-based vagus nerve activation can help lower levels of cortisol, the stress hormone, by enhancing parasympathetic activity. This leads to a decrease in overall anxiety, particularly in situations where future uncertainty triggers worry.
Promotes Emotional Resilience: By regulating the nervous system, sound exercises help improve emotional regulation, making it easier to handle stressors related to future uncertainty, such as worries about life changes, career, or goals.
Improves Heart Rate Variability: Sound exercises, particularly those involving deep vibrations (e.g., humming or chanting), can increase heart rate variability (HRV), which is linked to greater stress resilience and emotional stability.
When to Use:
Before facing major life transitions
(ie. college applications, graduating, starting high school, starting a new class, sports tryouts)
During moments of decision-making
(ie. when unsure of what life will look like in high school or even after high school, stuck on what comes next, deciding between big opportunities with a big impact on your future life)
How to Use:
Find a Quiet Space: Choose a calm, quiet place where you can focus without distractions.
Choose Your Sound: You can either hum, chant, sing, or listen to soothing music. If humming, start with a deep breath and gently hum at a low pitch, feeling the vibration in your chest and throat.
Focus on the Sound: Pay attention to the vibrations and sounds as they resonate through your body. If you’re chanting or singing, allow the sound to flow with your breath.
Breathe Deeply: As you hum, chant, or sing, make sure your breath is slow and deep, allowing your diaphragm to fully expand. Inhale deeply through your nose and exhale slowly through your mouth.
Repeat: Continue for several minutes, focusing on the sensation of relaxation spreading through your body with each sound.
Tools:
To practice Vagus Activating Sound Excercises try our:
General Guide
“Feel the Frequency” Chart
Playlist Building Guide