Nervous System Practices

A vocalized breath practice to stimulate vagal tone and support nervous system settling.

Sit comfortably with your spine upright.
Take a slow, full inhale through your nose (or however is comfortable).
On the exhale, make a low, resonant “Voo” sound—like a foghorn.
Allow the sound to be deep and steady, not loud.
Feel the vibration moving through your chest, torso, and down toward the pelvic floor.
When you reach the end of the exhale, let the next inhale arise naturally.
Repeat for 3–5 rounds.
You may gently experiment with pitch to find the most resonant tone.
After a few rounds, pause and notice any shifts in sensation, breath, or state.
If the practice feels settling, continue for 1–2 more rounds.
If you feel increased activation or discomfort, stop and return to a grounding practice.
End by noticing your overall state compared to when you began.

You can either view the information here on line, or download the Week 7 lesson pages

Week 7 Somatic Practice