How to use your body to soothe your mind.

Calm Practice

Vocal-Chord Calming

Vocalizing can help you activate and tone your vagus nerve. Your vagus nerve runs through your neck alongside your larynx and pharynx, so when you sing, hum, chant, or gargle, your vocal cords vibrate and wake it up. This tool is also useful to engage your voice to help you shift out of a fawn response (people pleasing) and into expressing your boundaries and needs.

Try this!

• Humming along to your favorite song.
• Gargling water for 30 – 60 seconds. Try to piggy back this activity with an existing habit by practicing this activity each time you shower or brush your teeth.
• Singing
• Chanting ‘om’ or ‘voo’ on a long exhale.
• Exhaling while making the sound ‘mmmm’.
• Exhaling slowly with a loud and extended ‘shhh’ sound, which can help to open the diaphragm and release tension and emotions that can be trapped in the body.

Reference

Ballagh, R. (2024). Vocal-Chord Calming. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 118-119.