Vagus Nerve Stimulation through Gargling
Materials Needed
Glass of water
Feeling
Frightened
How to Do It
Gargle with water for 30 seconds to a minute. Make sure you do this in a way that creates a strong vibration in your throat.
Why It Works
Gargling stimulates the vagus nerve, which helps activate the parasympathetic nervous system, promoting relaxation and reducing the fight-or-flight response associated with fear.
Guided Practice
Sit comfortably with a glass of water nearby. Close your eyes and take a few deep breaths, bringing your awareness to your throat. Imagine the sensation of a gentle gargle vibrating through your body. Notice any sensations of relaxation or calm. Allow yourself to be with these feelings, without needing to gargle just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Take a sip of water, but instead of swallowing, begin to gargle gently. Feel the vibrations in your throat as you gargle, noticing how this simple action activates sensations throughout your body.
As you continue to gargle, focus on the vibrations. Notice how they might travel from your throat down to your chest, or perhaps up to your head. Allow yourself to be present with these sensations, feeling the gentle massage of the vibrations against your throat and the stimulation it brings to your vagus nerve. You might notice a sense of relaxation beginning to spread, or perhaps a calming of your breath and heartbeat.
Imagine these vibrations reaching areas of tension or stress in your body. Visualize the vibrations gently loosening any tightness, helping to release stored emotions or stress. Notice any familiar feelings or insights that arise as you continue this practice—perhaps there is a memory that comes up, or a belief that surfaces. Allow yourself to explore these without judgment.
When you feel ready, stop gargling and swallow the water, taking a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, ease, or perhaps a new awareness of your own internal state. Allow yourself to remain in this relaxed state for a few more moments, enjoying the sensation of calm. When you are ready, gently open your eyes, carrying this sense of relaxation and awareness with you into your day.