Have you ever felt like your nervous system was stuck in overdrive—tense, anxious, on edge for no clear reason? You're not alone. Many of us live in a state of chronic stress, and our body’s built-in reset button—the vagus nerve—can get a little sluggish from the constant pressure.

That’s where vagal flossing comes in.

Think of it like a gentle stretch for your nervous system—a way to keep the vagus nerve healthy, responsive, and flowing freely. And the best part? You can combine it with sound and voice work to amplify its effects.

So... What Exactly Is Vagal Flossing?

Vagal flossing is a series of simple, mindful movements or stretches combined with breath designed to stimulate the vagus nerve, which is a major communication highway between your brain, heart, gut, and beyond. This nerve plays a key role in your parasympathetic nervous system, which helps your body rest, digest, and heal.

Just like flossing your teeth helps clear out buildup, vagal flossing helps “unstick” the nerve from tension patterns caused by stress, poor posture, or trauma.

Some common vagal flossing techniques include:

Gentle neck rotations while keeping the eyes fixed in one direction
Specific eye-gaze exercises
Breathwork combined with subtle head movements
Humming or extended vocal tones (yes—this is where sound enters the scene!)

Sound and the Vagus Nerve: A Natural Harmony

Your voice is one of the most powerful tools you have for regulating your nervous system. Vocal sounds—especially humming, toning, or chanting—create gentle vibrations in the body that directly stimulate the vagus nerve via the throat, chest, and even the ear canal.

Try this simple exercise:

Sit or lie down comfortably.
Inhale deeply, then start to gently massage the area behind your ears and down your neck in long strokes, while you exhale slowly.
It’s important for your exhalation to be longer than your inhalation.
Now try humming a soft “Mmmmmm” sound on your exhalation.
Focus on the vibrations in your head, throat and chest.
Repeat a few times, noticing any shifts in your breath, mood, or body tension.

This is essentially sonic vagal flossing—using your own voice to create a rhythmic, soothing internal massage for your nervous system.

I often guide clients through a combination of somatic sound practices and gentle movements to support deep relaxation and improved vocal freedom.

Why This Matters for Self-Care

If you’re someone who feels overwhelmed, anxious, or burnt out (hello, caregivers and high-achievers), vagal flossing with sound can be an accessible and easy self-care practice. It gently coaxes your body out of fight-or-flight state where healing and clarity can happen.

No force, no pushing—just tuning in and allowing your body to unwind.