What Happens in Vagus Part 2: Five Ways to Find Your Vocal Sweet Spot

Yesterday I promised you practical methods for bringing the branches of the autonomic vagus into equilibrium (that post here). Here are five evidence-based techniques that can help you balance sympathetic arousal with parasympathetic regulation - whether you're preparing for a high-stakes presentation or recovering from one.

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As I mentioned yesterday, we cannot affect the vagus nerve by just thinking about it or speaking language to it. Instead, we must learn to engage in behaviors that bring the vagus to equilibrium. What follows are five methods grounded in the work of researchers like Dr. Stephen Porges (Polyvagal Theory), Peter Levine (Somatic Experiencing), and Bessel van der Kolk (trauma-informed body work).

1. The Physiological Sigh (Emergency Reset - 30 seconds)

This is your go-to when you need immediate regulation and you're already in the spotlight. I've used this between sections of keynotes when I felt my arousal getting ahead of my regulation.

How to do it:

- Take one normal inhale through your nose
- Add a second, smaller "sip" of air on top (double inhale)
- Long, slow exhale through your mouth
- Repeat 2-3 times maximum

Why it works: This pattern maximizes CO2 offload and rapidly downregulates your sympathetic nervous system. The double inhale recruits more alveoli in your lungs, making the subsequent exhale incredibly effective at shifting your nervous system state.

When to use it: Right before you speak, between presentation sections, or when you catch yourself holding your breath (remember that locked-airway sensation I described?).

2. Coherent Breathing (The Foundation - 3-5 minutes)

Think of this as your vocal warm-up for the nervous system. Just as we wouldn't sing without warming up our voice, we shouldn't speak in high-stakes situations without preparing our autonomic system.

How to do it:

- Sit comfortably with feet flat on the floor
- Breathe in for 5 counts through your nose
- Breathe out for 5 counts through your mouth with a soft "ahh" sound
- Continue for 3-5 minutes
- Focus on making the exhale slightly longer than the inhale

Why it works: This 5:5 rhythm optimizes heart rate variability and activates what Porges calls the "vagal brake" - your parasympathetic system's ability to quickly calm sympathetic arousal.

When to use it: As part of your pre-performance routine, during breaks, or any time you need to reset your baseline regulation.

3. The Voo Sound (Vocal Regulation - 2 minutes)

This one's my favorite because it directly connects nervous system regulation with voice use. It's like doing vocal exercises and vagal toning simultaneously.

How to do it:

- Take a comfortable breath
- On exhale, make a low "Voooo" sound, feeling vibrations in your chest
- Let the sound naturally fade (don't force it)
- Repeat 3-5 times
- Can be done silently by humming with mouth closed in public settings

Why it works: The vibrations stimulate the ventral vagal complex through your vocal cords. This is direct nervous system regulation through the very mechanism you use to speak and sing.

When to use it: Before vocal performances, during warm-ups, or when you notice throat tension from anxiety.

4. Micro-Orienting (Stealth Reset - 15 seconds)

This technique interrupts the tunnel vision that comes with high sympathetic arousal. It's completely invisible to others, making it perfect for meetings, presentations, or conversations.

How to do it:

- Without moving your head, scan your periphery with your eyes
- Find 3 objects at different distances
- Let your eyes softly rest on each for 3-5 seconds
- Notice colors, shapes, textures

Why it works:Tunnel vision is a sign of sympathetic dominance. By engaging your peripheral vision, you're telling your nervous system that you're safe enough to take in your full environment.

When to use it: During presentations, difficult conversations, or any time you feel your focus narrowing due to stress.

5. Pendulation Practice (Recovery Tool - 5-10 minutes)

This is your post-performance recovery technique. After big speaking events, our nervous systems often need help completing the arousal cycle and returning to baseline.

How to do it:

- Notice an area of tension or activation in your body (often throat, chest, or shoulders after speaking)
- Rate the intensity 1-10
- Find an area that feels neutral or pleasant
- Slowly move your attention between the two areas
- Notice any shifts, changes, or sensations
- Allow natural movements or adjustments
- Continue until the activated area softens

Why it works: This technique, developed by Peter Levine, helps your nervous system naturally discharge excess activation rather than storing it as chronic tension.

When to use it: After presentations, performances, or difficult conversations to prevent the buildup of chronic tension.

Putting It All Together

The goal isn't to eliminate arousal - we need that sympathetic energy for dynamic, engaging speaking. Instead, we want what I call "calm intensity" - high arousal matched with high regulation. Think of a jazz musician improvising: fully alert and responsive, yet completely relaxed and in flow.

Your vagus nerve is already doing this work; these techniques simply help it do the job more efficiently. Start with one or two that resonate with you, practice them when you're calm, and then deploy them when stakes are high.

Remember, as I learned during my blood donation adventure, the vagus nerve is incredibly sophisticated in its assessment of safety and threat. These techniques help you send clear "safety" signals to your autonomic system, allowing you to access both the energy you need to perform and the regulation you need to perform well.

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If you missed it, part one of the series is here!

Part Three is here

Next week, I'll be diving into how different speaking contexts (boardrooms vs. stages vs. difficult conversations) require different approaches to vagal regulation. Until then, experiment with these techniques and notice which ones feel most natural for your particular nervous system.

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As always, feel free to email me with any questions about this topic or what you're curious about in voice and speech.

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About Gina: Gina Razón is a recovering opera singer, functional voice coach, keynote speaker, and founder of GROW Voice, a Boston-based voice and speaking presentation practice. She is recognized for being the calm voice of clarity as she helps others connect the intention behind their ideas with their desired goals. She speaks on the power of speaking and leading from a center of neurophysiological embodiment. For more information about GROW Voice or to check out resources, visit growvoice.com.

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