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10-Minute Techniques For Toning The Vagus Nerve To Heal The Traumatized Nervous System

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If you or your client is living with an overwhelmed nervous system, the vagus nerve is likely weak.

This can make it hard to regulate triggers and emotions.

The vagus nerve is one of the longest nerves in the body, communicating information on the gut, liver, heart, and lungs back to the brain (Breit et al., 2018).

Furthermore, the vagus nerve is the main nerve of the parasympathetic nervous system responsible for helping your body to return to a state of balance (Breit et al., 2018).

This is why if one’s vagus nerve is weak, it is harder for them to regulate their emotions (Breit et al., 2018; Porges et al., 1994).

Contrarily, a higher vagal tone is associated with emotional stability and resilience (Porges et al., 1994).
 

Thankfully, there is a way to increase the tone of the vagus nerve to rewire this trauma response.

With the right techniques and enough time, therapists can effectively help their clients reduce the intensity and frequency of triggers while relieving the effects of PTSD without the need for lengthy or invasive measures.

For this reason, Rewire Therapy brings together top experts in Polyvagal Theory into this new specialized master program featuring over 12 different techniques for toning the vagus in a few minutes a day.

Introducing The Vagal Toning Program: 10-Minute Techniques For Toning The Vagus Nerve After Trauma

 

Including Seven Vagal Toning Techniques:

Day 1: Nurturing Touch For Emotional Regulation And Vagus Reset

This practice focuses on strengthening our vagus nerve through self-touch. This exercise focuses on working with stored trauma within the body.

Day 2: Breath And Vocal Toning For Vagus Reset

Trauma can cause us to move into spaces of fight or flight- causing the body and mind to become activated. When we find ourselves in that state, these are good breathwork exercises to explore.

Day 3: Vagal Toning Of The Abdomen - Breath and Movement Exercise

This exercise focuses on vagal toning with abdominal exercises to release any traumatic memories and energy held in the abdominal area. This exercise works with the sides of our bodies.

Day 4: Vagal Toning Of The Abdomen - Abdominal Massage

This exercise focuses on polyvagal toning with abdominal exercises to release any traumatic memories and energy held in the abdominal area. This exercise works with the center of our bodies.

Day 5: Vagal Toning Through The Eyes

This exercise focuses on softening the muscles around the eyes. We hold a lot of tension in our eyes- learning to relax the eye muscles helps to relax our bodies.

Day 6: Healing Touch For Vagal Toning - Eyes And Face

This exercise involves eye tracking as well as gentle neck stretches and upper body movement. This exercise helps to orientate ourselves in an attempt to bring ourselves back into a settled, calming space.

Day 7: Dissolving The Freeze State

This exercise focuses on the rewiring of the polyvagal system with very gentle rocking motions of the pelvis and the spine to wake up the dormant energy that often resides in the abdomen after a traumatic experience.

7 Bonus Techniques

Receive seven additional expert techniques guided by the founder of Rewire Therapy and psychiatric nurse, Tanya Zajdel. The bonus section includes:

  • A humming & tapping technique
  • A creative voice expression exercise
  • An exercise focused on resolving tunnel vision after trauma
  • An empowerment exercise using pushing arm movements
  • A facial expression exercise

+ 5 Expert Integration Modules:

Module 1: Polyvagal Theory & Somatic Healing

Suzanne Gundersen & Tanya Zajdel

  • What the vagus nerve is and common misconceptions of it

  • The science of stress and how to calm the nervous system from a stress response

  • How to prevent triggers through somatic rewiring

Module 2: Vagal Toning Exercises

Suzanne Gundersen & Tanya Zajdel

  • Practical vagus nerve toning techniques

  • Advanced and beginner techniques

Module 3: Social Attunement & Somatics

Suzanne Gundersen & Tanya Zajdel

  • Why social attunement is critical for vagus nerve stimulation and simple techniques to foster it

Module 4: Introduction To Heart Rate Variability

Matt Bennett & Tanya Zajdel

  • Using Heart Rate Variability (HRV) to tone the vagus nerve

  • Working with the freeze response with the Polyvagal ladder

  • Clinical applications of Polyvagal Theory & HRV

Module 5: Pathways To Healing And Mental Health

Matt Bennett & Tanya Zajdel

  • How diet, sleep and exercise affect HRV, our health, and inflammation

  • Learning what techniques and exercises help to improve the vagal tone of the vagus nerve to improve emotional regulation

  • How to track your emotional progress with HRV

Module 6: Heart Rate Variability: Resilience And Regulation

Jorina Elbers & Tanya Zajdel

  • What HRV is and how to use it in trauma treatment

  • How HRV predicts health and well-being and how to increase your HRV

  • What is HeartMath and how it can facilitate HRV treatment

Theory Module 7: HRV Biofeedback And Demonstration

Jorina Elbers & Tanya Zajdel

  • Biofeedback demonstrations

  • Using HeartMath technology

Somatic Sensations & Body Scan Guide

Body scans are somatic practices that often elicit bodily sensations or emotions. This comprehensive guide includes:

  • A list of the different emotions and sensations that arise

  • A guide on what to do if no emotions or sensations arise

  • Steps and suggestions on how to manage overwhelming sensations or emotions that may arise from body scans

All Rewire Therapy Programs Come With:

  • A private support community with live therapist Q&As

  • Lifetime access to the program and all future updates

  • Technical support via email and text

  • Start at any time at your own pace

  • 2-day money-back guarantee

Register Here for USD $120 $240

You’ll get all 7 theory modules, 12+ vagus nerve toning techniques, learning tools, plus bonuses you can immediately integrate into your trauma toolbox to help you work more effectively with a dysregulated nervous system.

Start Program

Thousands Of Healing Transformations With Rewire Therapy

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“This course has been so helpful for my patients, especially small children who’ve been through trauma.”
 
Cecilia, Clinical Psychologist, Guatemala
"I was super-skeptical if this would work for me because I had literally tried everything and nothing was helping my PTSD... A week into the course and I already feel a huge difference."
 

Emily R, New York
"I bought a course on trauma healing from MindValley but totally didn't relate to the teacher or the content. Listening to female experts who have been there really makes all the difference. Thank you so much :-)."
 
Jessica L, Toronto
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"I've learned to truly listen to my body once again. This course has been a true gift."

Jenna, Survivor, USA
"I think the weirdest difference I noticed was that when I was practicing the exercises in Week 1... I began to feel my feet again. I realized I had dissociated from my feet for so long."
 
 
Jason R, Los Angeles
"I've been trying to heal my PTSD for years. It always felt like I took 2 steps forward and 1 step back. I just purchased this course and it's already paid for itself. The information in week 1 alone was more helpful than anything else I've done."
 
Marie G, Quebec
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“For the first time ever, I feel like I understand what's happening in my body.”
 
Andrea, USA

Register Here for USD $120 $240

You’ll get all 7 theory modules, 12+ vagus nerve toning techniques, learning tools, plus bonuses you can immediately integrate into your trauma toolbox to help you work more effectively with a dysregulated nervous system.

Start Program

Meet Your Professors

Tanya Zajdel

Tanya’s work with trauma healing and survivorship has been featured at the Tribeca Film Festival, CBC News, Vox Tablet and Iheart Radio.

 

Tanya is a trauma healing coach, a women’s health nurse and a published feminist author. Tanya focuses primarily on creating programs that facilitate trauma healing through creating new neural connection in the brain called 'neuroplasticity exercises'.

 

Her techniques combine various well-known therapies to repair and reset the nervous system after trauma including Somatic Experiencing, yoga, mindfulness, CBT, Qigong, authentic movement and a combination of expressive creative art therapies.

Deirdre O Connor

As a trauma-informed somatic therapist, counselor, and movement therapist I have always had a keen interest in how our bodies reflect and somatize our thoughts and feelings. This fascination and exploration have spanned almost three decades, over 3,000 hours of training, and working with thousands of students and clients in this field.

 

As a body-based therapist, I embraced Craniosacral Therapy and Hakomi Mindfulness Psychotherapy as ways of working with our earliest emotional wounds. I’ve trained in the NeouroAffective Polyvagal Trauma- Informed work of Dr. Aline LaPierre which works through attuned touch, presence, and somatic dialogue to meet those places in us that can continue to hold trauma in the muscular bracing patterns of anxiety and long-term stress.

Dr. Jorina Elbers

Dr. Jorina Elbers is a Canadian board-certified pediatric neurologist with a master’s degree in Epidemiology from Stanford University. She worked as an assistant professor at Stanford Children’s Health, where she researched the medical symptoms and neurophysiology of chronic stress and trauma in children and authored over 20 peer-reviewed publications. She is currently the Director of the Trauma Recovery Project at the HeartMath Institute and developed their trauma-sensitive HeartMath certification program for health practitioners, called The Resilient Heart.

Matt Bennett

Matt Bennett is a founder of Optimal HRV and president of the nonprofit, Optimal Innovation Group. As a relentless advocate for trauma-informed care and healing, Matt’s passion manifests in his books, including his most recent publication, Heart Rate Variability: Using Biometrics to Improve Outcomes in Trauma-Informed Organizations as well as his Trauma-Informed Lens and Heart Rate Variability Podcasts.

 

Matt combines his masters’ degrees in psychology and business administration with his practical experience as a therapist and leader to develop research-based solutions and training to improve the health of individuals, staff, organizations, and systems.

Suzanne Gundersen

Suzanne survived childhood abuse which manifested itself throughout her early adult life in cycles of emotional eating and obesity and passing out from intense anxiety due to a weakened vagus nerve. Suzanne began her journey of self-healing through each of the certification programs and degrees she mastered.

 

Today, Suzanne is a vagal toning expert and has been guiding therapists and clients alike to self-regulate and increase vagal tone and stress resilience for the last 15+ years.

Register Here for USD $120 $240

You’ll get all 7 theory modules, 12+ vagus nerve toning techniques, learning tools, plus bonuses you can immediately integrate into your trauma toolbox to help you work more effectively with a dysregulated nervous system.

Start Program

Frequently Asked Questions

Register Here for USD $120 $240

You’ll get all 7 theory modules, 12+ vagus nerve toning techniques, learning tools, plus bonuses you can immediately integrate into your trauma toolbox to help you work more effectively with a dysregulated nervous system.

Start Program

Sources


Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in psychiatry, 44. https://doi.org/10.3389/fpsyt.2018.00044
 
Fallis, J. (2021, December 24). How to Stimulate Your Vagus Nerve for Better Mental Health. Optimal Living Dynamics. https://www.optimallivingdynamics.com/blog/how-to-stimulate-your-vagus-nerve-for-better-mental-health-brain-vns-ways-treatment-activate-natural-foods-depression-anxiety-stress-heart-rate-variability-yoga-massage-vagal-tone-dysfunction
 
https://www.innisintegrativetherapy.com/blog/2017/11/21/calming-a-wigged-out-autonomic-nervous-system-using-the-vagus-nerve
 
Porges, S. W., Doussard-Roosevelt, J. A., & Maiti, A. K. (1994). Vagal tone and the physiological regulation of emotion. Monographs of the Society for Research in Child Development, 59(2-3), 167–186.
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