Safety Resources


Welcome to our collection of polyvagal theory exercises and resources, designed to help you explore and apply these insightful concepts to your daily life. Created by Dr. Stephen Porges, polyvagal theory provides a unique understanding of the human nervous system and its impact on our mental, emotional, and physical well-being. Engage compassionately with our selection of exercises and content to increase your self-awareness, nurture social connections, and build resilience for life's challenges.

  • 1
    Swaying, rocking, or swinging

    Swaying, rocking, or swinging

    Examples: Sitting in a rocking chair, swinging in a swing or hammock, swaying while standing.

    Benefits: Vestibular stimulation through swinging has been found to reduce stress, as measured by decreases in blood pressure, respiratory rate and improved sleep quality.

  • 2
    Humming, singing, chanting, gargling

    Humming, singing, chanting, gargling

    Examples: Choir, mantra, singing in the car or shower.

    Benefits: These activities stimulate the vagus nerve, helping to increase vagal tone and activate the parasympathetic nervous system, promoting a sense of calm and safety by reducing stress and anxiety.

  • 3
    Social Connection

    Social Connection

    Examples: Engaging in conversations, spending time with trusted individuals, participating in community activities, and interacting with animals.

    Benefits: Social connection helps calm the nervous system through co-regulation, the process where our nervous system is influenced by others. By being in the presence of safe, supportive individuals or animals, our body's physiological state can shift towards safety and relaxation, promoting a sense of well-being and reducing stress.

  • 4
    Sensory orientation and noticing what feels nice

    Sensory orientation and noticing what feels nice

    Examples: Spending time in nature, bringing awareness to your body, bringing awareness to the present moment, noticing what feels good.

    Benefits: Practicing orientation (connecting to your environment using the senses) helps to shift attention to the present moment, away from disruptive or repressed thoughts to more pleasant sensations in body and sensory experience. Can help balance the negativity bias.

  • 5


    Examples: Noticing your natural breath, deep breathing, box breath.

    Benefits: Breathing exercises directly impact the vagus nerve, regulating the nervous system and helping to shift from a state of fight, flight, or freeze to a calmer, more relaxed state. Engaging in intentional breathing provides grounding, anchoring us in the present moment, which fosters a sense of safety, reduces stress and anxiety, and activates the parasympathetic nervous system.

  • 6
    Dancing, Shaking, Mindful Movement, and Vigorous Exercise

    Dancing, Shaking, Mindful Movement, and Vigorous Exercise

    Examples: Dance classes, shaking therapy, yoga, tai chi, running, or swimming.

    Benefits: These activities help regulate the nervous system by releasing accumulated stress, tension, and trauma stored in the body. Engaging in movement supports the connection between the body and the brain, which is a key concept in polyvagal theory. By integrating motion and mindfulness, we can foster emotional regulation, promote the release of feel-good endorphins, and encourage a sense of safety and well-being.

  • 7


    Examples: Gently massaging the neck, shoulders, jaw, or temples; using a foam roller or massage tool for targeted relief.

    Benefits: Self-massage can help calm the nervous system by stimulating sensory receptors and activating the parasympathetic nervous system, which is related to the body's relaxation response. In the context of polyvagal theory, self-massage can help reduce tension, release stress, and increase vagal tone, promoting a sense of safety and well-being.


Welcome to our website where we provide accessible exercises and resources to help participants find safety within themselves. Before you engage with the content, please take a moment to read through the following disclaimers:

  • Individual results may vary:As humans, we are all unique in our experiences, personalities, and responses. As a result, not every exercise or resource may be effective for everyone. We encourage you to explore the various exercises provided on this site and discover what works best for you.
  • Cultivate compassionate learning:As you begin to navigate through these resources, we encourage you to approach the process with kindness, patience, and understanding toward yourself. Remember that experiencing challenges is a natural part of growth and learning.
  • Prioritize safety:Noticing what feels safe versus what does not is crucial. We encourage you to be mindful of your individual triggers and to avoid engaging in any exercises or practices that may compromise your emotional or physical safety. Remember that discovering one's personal boundaries is an essential part of the healing journey.

This website is not a substitute for professional guidance: The exercises and resources provided on this site are not intended to replace trauma therapy, medical advice or the guidance of qualified healthcare professionals. If you are struggling with trauma or mental health challenges, we strongly encourage you to seek out the support of a licensed mental health professional who can provide personalized care tailored to your unique circumstances.

By using this website and participating in these exercises and resources, you acknowledge that you have read and understood these disclaimers and agree to practice self-compassion, prioritize your safety, and seek professional guidance as needed.

We wish you the best on your journey towards increased self-awareness, resilience, and well-being.