This week’s practice is a 7-minute vagus nerve reset using gentle self-massage, designed to help your nervous system shift into a calmer state. The vagus nerve is the long “wandering” nerve that runs through the whole body, and stimulating it signals to your nervous system that it’s safe to relax. You do this one seated, starting with light tapping and sliding across the forehead and temples. From there you massage the jaw, stretch and rub the ears, and move down the neck, sh

This week's practice is vocal toning which uses sustained sounds and your own voice's vibration to calm the nervous system. The vibrations stimulate the vagus nerve — which controls your body's rest and digest response — and can shift your brainwaves from an active state down to a calmer, more peaceful one. Your voice is literally an instrument for healing. In this practice you tone through seven vowel sounds, each associated with a different chakra — from the root all the wa