How to self-regulate

Parents and children can learn how to intentionally stimulate the ventral vagus to regulate the physiological response to the visceral perception of a lack of safety (neuroception). A few slow deep breaths from the belly, engaging the diaphragm (the stomach rises, not the chest), an extended exhalation, even just breathing a sigh are ways to exercise the ventral vagus, slowing heart rate, low- ering blood pressure, and bringing the body back into balance (George et al., 2000). Holding the breath for a moment and bearing down or putting cold or cool water on the face have also been shown to bring the body back into regulation (Shapiro & Schwartz, 2000). All of these actions increase the influence of the ventral vagus leading to clearer thinking and improved problem solv- ing. Other simple practices to stimulate the ventral vagus and bring the nervous system back to reg- ulation include a brief, purposeful break from the work environment, sipping (not gulping) a warm or cold beverage and bringing awareness to how it travels down to the stomach, a short walk with awareness of how the feet feel as they touch the ground, warming the hands and placing them on the chest noticing the warmth that is generated, and humming (Vago & Silbersweig, 2012).