Is this the same as polyvagal theory?

Polyvagal theory, developed by Stephen Porges, is the most widely used clinical framework for understanding vagal function and its role in safety, connection, and threat responses.

How long until I notice a difference from these practices?

Many people notice immediate calming within minutes. Lasting change in baseline vagal tone typically takes weeks to months of consistent practice.

Do I still need therapy if I do these practices?

Regulation practices and depth therapy do different things. Practices calm the body in the moment; therapy addresses why the body became dysregulated in the first place. They work best together.

The Vagus Nerve, Explained — and How to Soothe It

7 min read By Gail A. Phillips, LCSW

What it is, in plain language

The vagus nerve runs from your brainstem down through your face, throat, heart, lungs, and gut. It is the body's primary "all clear" signal — when it is active, your heart rate slows, your breath deepens, and you can think, listen, and connect.

When it is underactive, the body remains in low-grade alarm. Many people who describe themselves as anxious, irritable, or chronically braced are living in exactly this state.

Why it matters for emotional life

You cannot do depth work — or have a real conversation, or be intimate, or sleep well — from a body that thinks it is in danger. The vagus nerve is the physiology of safety. Without it engaged, every other strategy is rowing upstream.

This is why therapists increasingly attend to the body. Insight without nervous-system regulation is fragile.

Practices that actually engage it

Slow exhales (longer than your inhale) directly stimulate the vagus nerve. So does humming, gentle singing, gargling, and cold water on the face. The most underrated practice is simply being in the steady presence of another regulated person — what's called co-regulation. It is, in a real sense, what therapy is.

Consistency matters more than intensity. Two minutes of slow breathing, three times a day, will do more than one long session once a week.

Common questions

Questions people ask

Is this the same as polyvagal theory?: Polyvagal theory, developed by Stephen Porges, is the most widely used clinical framework for understanding vagal function and its role in safety, connection, and threat responses.
How long until I notice a difference from these practices?: Many people notice immediate calming within minutes. Lasting change in baseline vagal tone typically takes weeks to months of consistent practice.
Do I still need therapy if I do these practices?: Regulation practices and depth therapy do different things. Practices calm the body in the moment; therapy addresses why the body became dysregulated in the first place. They work best together.

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