🧠 Vagus Nerve Trainer
Nervous System Check-in
Take a moment to scan your body and notice what state you're in.
How to check in
Close your eyes for a moment. Notice your heartbeat, your breath, the tension in your shoulders and jaw. Ask yourself: do I feel open and curious, or am I bracing against something, or do I feel shut down?
State-Specific Protocol
Resonant Breathing Coach
5.5 breaths per minute — the resonance frequency that balances heart rate variability.
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Humming & Toning
Humming stimulates the vagus nerve through vibration in the throat and chest.
Find a comfortable tone. Feel the vibration in your throat, chest, and face. Hum for 60 seconds.
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Tip: Try a lower pitch — it creates more vibration in the chest where the vagus nerve branches.
Cold Exposure Trainer
Progressive cold exposure builds vagal tone through the mammalian dive reflex.
Tip: Breathe slowly through the cold. The vagus nerve responds to the combination of cold + calm breath.
Social Engagement
Micro-exercises that stimulate the ventral vagal system through social connection cues.
The ventral vagal system responds to cues of safety from faces, voices, and presence.
Vagal Tone Dashboard
Your weekly state distribution and practice history.
Polyvagal Theory
Understanding your nervous system through the work of Dr. Stephen Porges.