Want to know how to manage your triggers?
You know those moments when you feel out of control—when you flip your lid and your nervous system launches into fight or flight?
Guess what?
You can build your capacity to respond to triggering events. And one powerful way to do that is by toning your vagus nerve.
Think of it like going to the gym—but for your nervous system. Just as we build muscle tone through movement, we can build vagal tone to support emotional regulation, stress recovery, and whole-body resilience. When life challenges arise, a toned vagus nerve helps us return to calm with greater ease and speed.
We call this approach BAM: Body and Mind engagement through Breathwork, Affirmations, and Mindful Movement.
1. Breathwork
Breath is a bridge between body and mind. Conscious breathing helps regulate the nervous system and shift emotional states.
Try:
- Deep diaphragmatic breathing
- Pursed-lip exhales
- Mountain breath
- Alternate nostril breathing
- Breath of joy (3-part breathing)
- Circle breathing
2. Affirmations & Mantras
Affirmations offer a top-down approach—starting with the mind to influence the body.
Try:
- Breath poems (e.g., “I am safe” on the inhale, “I am here” on the exhale)
- “I am exactly where I’m supposed to be”
- “Everything is okay. I am safe.”
These phrases can be repeated silently or aloud, paired with breath or movement.
3. Mindful Movement
Movement offers a bottom-up approach—starting with the body to influence the mind. When done with intention and awareness, it builds body awareness, emotional regulation, and resilience.
Try:
- Yoga (especially spinal movements and gentle asanas)
- Tai Chi or Qi Gong
- Mindful walking
- Bilateral stimulation or cross-body movements
Why This Matters
When we’re triggered, our nervous system is trying to protect us—but it often pulls from old patterns. BAM helps us build new pathways. Over time, these practices strengthen our ability to stay present, respond with care, and recover more quickly.
You don’t have to be perfect. You only have to take one step forward on your healing journey. Take a step and the road will rise to meet you.
Reach out if you would like to schedule a one-on-one session or a workshop for your friend group, support group, or for your kids! We have worked with sports teams, girl scouts and schools!
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