What is the Basic Exercise and how does it help?

This exercise was developed by Dr Stanley Rosenberg and shared in his book, Accessing the Healing Power of the Vagus Nerve.

Using slow deep breathing and eye movements, the Basic Exercise stimulates the vagus nerve which helps to bring you out of states of activation such as fight or flight and into a socially interactive state of rest and digest.

The vagus nerve is the longest autonomic nerve in the body running from the lower brain stem down the neck, chest and abdomen connecting to the colon. It regulates the internal organ functions such as digestion, heart rate, and respiratory rate. It also stimulates some reflex actions, such as coughing, sneezing, swallowing, and vomiting.

Why you should do polyvagal exercises regularly

Regular stimulation of the polyvagal nerve through exercises such as certain breathwork, chanting, singing, humming, yoga, stimulating the dive reflex and this Basic Exercise can help improve your vagal tone. This means that your body can relax more quickly after stressful experiences.

The Basic Exercise can be practised when you wake up in the morning and when you go to bed and can be completed in around 5 to 7 minutes.

Try practising it daily for 2 weeks and notice how your system adapts to stress. It may be subtly different or you may be really surprised.