Vagus Nerve Toning

In Poly Vagal Theory, Dr. Stephen Porges explains how our bodies and brains work together via the autonomic nervous system in response to signs of stress and safety. According to the theory, the autonomic nervous system is made up of three separate branches of the nervous system: the sympathetic (“fight or flight), the dorsal vagal (“collapse”) and the ventral vagal (“social engagement”). The vagus nerve serves as the interconnection between these distinct parts of the nervous system. The vagus nerve is the longest cranial nerve which connects the brain to the heart, lungs, small muscles throughout the face, eyes, ears and throat, as well as to the stomach and intestines. In this way, the vagus nerve is a key component of the mind-body connection. It plays an important role in digestion, breathing, heart rate and emotional states. When our vagus nerve is functioning properly, we physically and emotionally recover relatively quickly from experiences of stress. However, an impaired vagus nerve contributes to us spending more time in the “fight or flight” or “collapse” responses and can contribute to immune dysfunction, gastrointestinal issues, inflammation, and mental health distress.

Vagal toning refers to practices that gently stimulate the vagus nerve and encourage balance throughout the autonomic nervous system. Some examples of vagal toning practices are breathwork, yoga, meditation, and spending time in nature. Dr. Stephen Porges developed the Safe and Sound Protocol (SSP) to improve vagal tone. SSP is an evidence-based listening program that uses specially filtered music to help retune the nervous system to better support connection and resilience. SSP has been shown to improve symptoms of anxiety, depression, trauma and psychosocial distress by tuning the nervous system to respond to signs of safety- simply by listening to music. SSP is an innovative new tool that physiologically primes individuals to find more balance when faced with life’s stressors.