ABOUT THIS EPISODE
Your nervous system has a master switch. It's called the vagus nerve - and when it's toned, everything changes. Your mood. Your resilience. Your ability to feel present, connected, and like yourself.
In this episode of Alignment by Tuva, we go deep into the science of the vagus nerve and what actually shifts in your body, mind, and life when you start activating it daily.
You'll learn:
- What the vagus nerve is and why it's the most important nerve in your body
- Polyvagal Theory (Stephen Porges) and the three nervous system states - ventral vagal, fight/flight, and freeze
- Why chronic stress, people-pleasing, and emotional suppression lower your vagal tone over time
- The gut-brain axis: why 80% of vagal signals travel from your body to your brain (not the other way around)
- 5 science-backed daily practices to tone your vagus nerve: breathwork, humming, cold exposure, somatic shaking, and co-regulation
- What high heart rate variability (HRV) actually means and how to build it naturally
Whether you're new to nervous system work or already deep in the somatic healing world, this episode will give you both the science and the practices to start shifting your baseline - from survival mode to genuine regulation.
Connect with Me
Instagram: @alignmentbytuva - instagram.com/alignmentbytuva
Website: www.alignmentbytuva.com
Topics: vagus nerve, nervous system regulation, polyvagal theory, somatic healing, breathwork, HRV, stress relief, nervous system reset, trauma healing, somatic therapy, emotional regulation, parasympathetic nervous system, vagal tone, anxiety relief, mind-body connection
Science references
• Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton.
• Van der Kolk, B. (2014). The Body Keeps the Score. Viking Press.
• Levine, P. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.
• Zaccaro, A. et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience.
• Vickhoff, B. et al. (2013). Music Structure Determines Heart Rate Variability of Singers. Frontiers in Psychology.
• Berceli, D. Tension & Trauma Releasing Exercises (TRE) - research archive available at traumaprevention.com
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