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As we step into a new year, it’s the perfect time to focus on intentions that nurture both our mental and physical health. Instead of setting lofty goals that might feel overwhelming, why not focus on simple yet transformative practices rooted in the wisdom of the Polyvagal Theory?
The Polyvagal Theory teaches us how to regulate our nervous system, creating a foundation for calm, resilience, and connection. By tuning into our body’s needs, we can unlock a sense of well-being that touches every aspect of our lives. This year, let’s explore three key areas—movement, gut health, and emotional regulation—paired with easy, effective Polyvagal-inspired techniques.
1. Movement: Unlock the Healing Power of Your Body
Movement isn’t just about exercise; it’s a direct pathway to nervous system regulation. By engaging your body, you can shift out of states of stress (fight, flight, or freeze) into safety and connection.
Daily Rhythmic Movement
Activities like walking, gentle dancing, or yoga can activate your ventral vagal state—the part of your nervous system associated with calm and connection. Choose movements you enjoy and aim for 10–20 minutes daily.
Shake It Out
When you feel tension building, try shaking your arms, legs, or even your whole body. This practice mirrors how animals release stress after a threat and helps discharge built-up nervous energy.
Vagus Nerve Stimulation Through Stretching
Gentle neck stretches and rotations stimulate the vagus nerve, promoting relaxation. Try this simple exercise: slowly turn your head side to side while breathing deeply and visualizing calm energy moving through your body.
2. Gut Health: Nourish Your Nervous System
Your gut and brain are deeply connected, with the vagus nerve acting as the bridge between them. A healthy gut fosters emotional balance and resilience.
Eat for Gut-Brain Health
Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables to support a healthy microbiome. Pair these with prebiotics—fiber-rich foods like bananas, garlic, and oats—that feed beneficial gut bacteria.
Mindful Eating
Slow down at meals to activate your ventral vagal state. Chew thoroughly, savor the flavors, and breathe deeply while eating to improve digestion and reduce stress.
Hydrate with Intention
Dehydration can exacerbate nervous system dysregulation. Make hydration part of your self-care routine by drinking water with a slice of lemon or cucumber for added nutrients and flavor.
3. Emotional Regulation: Your Nervous System’s Compass
The way we manage emotions is directly tied to our nervous system’s state. By using some of these best practices, we can learn to navigate challenges with greater ease and presence.
Orienting to Your Surroundings
When stress hits, take a moment to pause and gently look around the room. Notice colors, textures, and objects without judgment. This practice helps remind your nervous system that you’re safe.
Vocalization and Humming
Singing, humming, or chanting stimulates the vagus nerve and shifts your body into a relaxed state. Choose a favorite tune or create a soothing mantra to use throughout the day.
Create a Safe Space Ritual
Dedicate 5–10 minutes each morning to grounding practices like deep breathing, gratitude journaling, or gentle meditation. By starting your day from a place of calm, you set the tone for resilience and joy.
4. Crafting Your New Year’s Intentions for Best Mindful Practices for the New Year
As you incorporate these best mindful practices for the New Year, consider setting intentions that honor both your body and mind. For example:
“I will prioritize daily movement to support my emotional and physical well-being.”
“I will nourish my body with foods that foster connection between my gut and brain.”
“I will dedicate time each day to practices that soothe and center my nervous system.”
Remember, the goal isn’t perfection but progress. With each small step, you’re building a life rooted in balance, connection, and health. Let this New Year be the one where you feel not only ALIVE but fully present in your own body.
Here’s to a 2024 filled with calm, connection, and joy.
What Polyvagal practices will you try this year? Share your goals and reflections in the comments below!
Sincerely,
Ali Moto
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