Let's go outdoors (if possible) to ground ourselves in nature for an exercise that targets the vagus nerve. Hear the rainy forest and ravens behind my studio as you activate the vagus nerve pathway in this grounding vagal exercise that promotes both safety and connection.

You can do this exercise indoors or out, standing or seated -- or while walking.

Credits, contact, and more info

This podcast series was created, written, edited, produced and is hosted by Jen deHaan.

Jen has a Certificate of Graduate Studies in Developing Healthy Communities: Nutrition, Behavior, and Physical Activity from Tufts University, a degree in adult education in the arts, and various certifications and experience in group fitness instruction.

Artwork, logo, and graphics: Jen deHaan.

Chat with us on Discord! Join the discord channel for this show here discord.gg/heTSW9WnN5

Transcript: On episode pages found here.

More show info/contact: stereoforest.com/garden

Free newsletter: StereoForest.com

Support the show: One-time tip here stereoforest.com/tip

Follow on social media: YouTube, Bluesky, TikTok

This podcast is a StereoForest production. Made and produced in British Columbia, Canada.

The content provided in this podcast is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. This podcast is not a substitute for professional mental health services, therapy, counselling, or medical care. The views expressed are personal opinions and experiences, and individual results may vary. If you have specific mental health concerns, please consult with qualified healthcare professionals. We have some resources to get started here to search for local resources. Please see this page on our site for more info.

WEBVTT

1

:: 00:00

This is a Stereo Forest production from StereoForest

2

:: 00:03

.com.

3

:: 00:04

Information, resources and opportunities to support the show

4

:: 00:08

and connect with others are available at StereoForest

5

:: 00:12

.com slash Daily Reconnect.

6

:: 00:15

This podcast is for informational and educational purposes

7

:: 00:19

only and is not a substitute for medical

8

:: 00:22

advice, diagnosis or treatment.

9

:: 00:25

If you have specific mental health concerns, please

10

:: 00:28

consult with a qualified healthcare professional.

11

:: 00:31

Now, on to the show!

12

:: 00:36

Today, let's go outdoors if possible to ground

13

:: 00:40

ourselves in nature for an exercise that targets

14

:: 00:43

the vagus nerve.

15

:: 00:45

Grounding and vagal nerve exercises help activate the

16

:: 00:50

central vagal pathway, promoting safety and connection.

17

:: 00:56

Welcome to the Daily Reconnect.

18

:: 00:59

It's March 26th and I'm your host Jenda

19

:: 01:02

Han.

20

:: 01:03

This podcast is designed to help you reconnect

21

:: 01:05

with the present when feeling detached or unmotivated

22

:: 01:09

with the world around you, when things just

23

:: 01:12

feel pretty surreal.

24

:: 01:14

Together, we'll re-engage with the reality of

25

:: 01:17

the world and our minds.

26

:: 01:26

I'm reorganizing the weekly episodes a little bit,

27

:: 01:29

though they will still cover the same ideas

28

:: 01:32

and exercises.

29

:: 01:33

On Mondays, I will share the words of

30

:: 01:37

motivation and continue later in the week with

31

:: 01:41

grounding exercises, ones that are designed to help

32

:: 01:45

you reconnect.

33

:: 01:47

So, use whatever resonates with you and modify

34

:: 01:49

or just throw away anything that doesn't feel

35

:: 01:53

right or doesn't work.

36

:: 01:55

The exercise for today uses bilateral stimulation.

37

:: 01:59

This helps you integrate both hemispheres of the

38

:: 02:03

brain.

39

:: 02:05

The breathing component of this exercise activates the

40

:: 02:08

vagus nerve and regulates the nervous system.

41

:: 02:11

This promotes grounding, safety, and connection.

42

:: 02:16

In the background, you will hear sounds directly

43

:: 02:19

from the forest, the one that's right behind

44

:: 02:22

the studio in my house.

45

:: 02:25

I invite you to go outside if possible,

46

:: 02:28

but you can do this exercise indoors or

47

:: 02:31

out, seated or standing, or while you're moving

48

:: 02:35

about.

49

:: 02:43

So, for this exercise, sit or stand comfortably

50

:: 02:47

with feet flat on the floor or the

51

:: 02:50

ground.

52

:: 02:51

If you are walking, adopt a consistent and

53

:: 02:54

sustainable pace and really feel the feet as

54

:: 02:59

they hit or leave the ground.

55

:: 03:02

So, for this exercise, you will alternate taps

56

:: 03:07

between your thighs or your shoulders using your

57

:: 03:11

hands.

58

:: 03:12

You will tap left, then right, then left,

59

:: 03:15

then right.

60

:: 03:16

So, take a moment and choose whether or

61

:: 03:18

not you're going to tap your thighs or

62

:: 03:20

tap your shoulders and then place your hands

63

:: 03:23

however they are comfortable in one of those

64

:: 03:26

two locations.

65

:: 03:28

So, I will guide you to establish a

66

:: 03:31

comfortable steady rhythm while you're tapping.

67

:: 03:35

And while you're tapping, synchronize your breathing.

68

:: 03:38

Inhale for four taps, exhale for six taps.

69

:: 03:44

We'll do one to begin so you get

70

:: 03:46

used to the exercise, and then I will

71

:: 03:50

continue on for a couple minutes, guiding you

72

:: 03:53

through the tapping.

73

:: 03:55

So, let's try it one time.

74

:: 03:57

Remember the inhale or the exhale will be

75

:: 04:00

the first tap, all right?

76

:: 04:03

So, let's try it out.

77

:: 04:05

So, inhale, three, two, one, and exhale, five,

78

:: 04:13

four, three, two, and one.

79

:: 04:18

As you continue the bilateral rhythmic tapping, notice

80

:: 04:24

the physical sensation of touch while you tap

81

:: 04:28

your shoulder or your thigh.

82

:: 04:31

Notice the rhythm of the movement, and notice

83

:: 04:36

how this might affect your breathing as you

84

:: 04:39

inhale for four and exhale for six.

85

:: 04:42

All right, so let's run through this just

86

:: 04:45

for a few minutes.

87

:: 04:47

Now, inhale, three, two, one, and exhale, five,

88

:: 04:55

four, three, two, one.

89

:: 05:00

Inhale, three, two, one, exhale, five, four, three,

90

:: 05:10

two, one.

91

:: 05:13

Inhale, three, two, one, and exhale, five, four,

92

:: 05:22

three, two, one.

93

:: 05:26

Inhale, three, two, one, and exhale, five, four,

94

:: 05:35

three, two, one.

95

:: 05:39

Inhale 3 2 1 Exhale 5 4

96

:: 05:48

3 2 1 Inhale 3 2 1

97

:: 05:57

Exhale 5 4 3 2 1 And

98

:: 06:50

that's it for today March 26.

99

:: 06:53

Thank you so much for joining me here

100

:: 06:56

today and let's connect again on Friday for

101

:: 06:59

another grounding exercise.

102

:: 07:03

Thank you for listening to The Daily Reconnect.

103

:: 07:06

Episodes are released on Monday, Wednesday, and Friday

104

:: 07:10

every week.

105

:: 07:11

This show was created, written, hosted, edited, and

106

:: 07:14

produced by Jen DeHaan.

107

:: 07:16

Links to contact information, ways to support the

108

:: 07:19

show, transcripts, the free newsletter, and our community

109

:: 07:22

discord can be found in the show notes.

110

:: 07:25

This is a Stereo Forest production.