Poly Vagal Theory In a Nutshell
- ojayogacommunity
- Jun 15
- 2 min read
Polyvagal Theory explains how our autonomic nervous system (ANS) — especially the vagus nerve — mediates stress, relaxation, and social connection.We have three main nervous states:
Ventral Vagal (Safe, social, connected)
Sympathetic (Fight or flight)
Dorsal Vagal (Shutdown, dissociation)
Vagus Nerve Toning and Mantra/Vocals
The vagus (10th cranial) nerve runs from the brainstem down through the face, throat, heart, and abdominal viscera.It’s a key player in self-soothing and nervous system regulation.Stimulating or “toning” the vagus signals to the body: “We’re safe. We can rest, connect, and heal.”
How Mantra and Vocals Support This:
Vibration and Sound: When you chant, hum, or use your voice (especially with sustained “om”, “v”, or “m” sounds), you create vibrations in your throat, face, and chest.This stimulates the vagus’ afferent (incoming) signals, sending messages upward toward the brain that promote calm and relaxation.
Prolonged Exhale: Mantra typically involves extending the exhale (sometimes much longer than the inhale), which directly activates the parasympathetic nervous system — slowing heart rate, reducing stress responses, and fostering a state of ease.
Safe Connection: Singing or voicing together (like in kirtan or group chant) can foster social engagement and co-regulation, further strengthening the vagus’ role in nervous system stability.
Intentional, Mindful Activity: Focusing on a mantra — its vibrations, its pronunciation, its meaning — guides your awareness toward the present moment, reducing rumination, stress, and nervous arousal.
Summary:
Mantra/vocals → vibrations + prolongation of exhale
Stimulates vagus (afferent signals upward)
Signals safety to nervous system
Helps ease stress, reduce overwhelm, foster relaxation, connection, healing, and resiliency
Good News! I am honoured to be running a workshop through the Byron College (Mullum Campus) Its on the 28th June 2025... Places are filling up, I think theres still 4 more spots left. Get in... I'd love to see you there and share more on this topic through a yogic wisdom
lens. A very fun yet deep course. Goes for just over 3 hours on a Saturday.... Covers a lot more too on cortisol/ sleep/ hormones/ adrenals etc....
Big bhakti love, KJ
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