Your nervous system is not meant to live in one state all the time. Health depends on flexibility—the ability to move between states as circumstances change.
According to polyvagal theory, there are three primary nervous system states:
- Ventral vagal (safe + connected)
This state supports calm alertness, social connection, digestion, and emotional regulation. When ventral vagal tone is strong, we recover from stress more efficiently. - Sympathetic (mobilized)
This is the fight-or-flight state. It supports movement, focus, and action. It’s necessary for daily life—but only when we can exit it. - Dorsal vagal (shutdown)
This is the freeze or collapse response. In small doses it supports rest and sleep. When dominant, it can show up as fatigue, numbness, or disconnection.
Good health depends on the ability to move between these states, rather than getting stuck in one.
Stanley Rosenberg’s work focuses on improving vagal tone through specific, neurologically informed exercises. Here are three of his most commonly taught tools.
- The Basic Exercise
Lying on your back, gently turn your head to one side. Keep your head still and allow your eyes to drift in the opposite direction. Hold until you notice a sign of regulation—swallowing, yawning, sighing, warmth, or a spontaneous breath—then return to center and repeat on the other side. This exercise works through the neck, eye muscles, and brainstem to support a shift toward ventral vagal regulation. - The Half Salamander Exercise
Lying on your back, bend one knee while the other leg stays long. Slowly turn your head toward the bent knee, allowing your eyes to follow. Pause and wait for a settling response before returning to center and switching sides. This pattern supports coordination between the head, spine, and vagus nerve and can help smooth transitions between sympathetic activation and calm. - Honeybee Breath (Bhramari)
Honeybee breath involves a slow nasal inhale followed by a gentle humming exhale. The vibration created by humming stimulates vagal branches connected to the throat, ears, and face.
This practice directly supports the ventral vagal system and can be especially helpful when anxiety, rumination, or nervous system overload is present.
The goal of these exercises isn’t to avoid stress or shutdown—it’s to build the capacity to return to regulation. With consistent, gentle practice, the nervous system learns that safety is accessible again.
— Julie