Gargling Water
A quick reset technique to reduce stress by stimulating the vagal nerve.
Why it works
Research shows that gargling improves your heart rate variability through stimulating your vagal nerve and activating your throat muscles. It's useful as a quick reset during work breaks.
How to practice
Fill your mouth halfway with warm (not hot) water. Tilt your head back slightly. Gargle vigorously for 30-60 seconds, engaging your throat muscles. Repeat 2-3 times. Focus on creating steady, strong vibration.
Good to know
This is most effective when done consistently at set times (morning/evening). Combine it with humming for enhanced vagal stimulation.
The research
The Polyvagal PerspectiveStephen PorgesGet the full library
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