Hello, you can do most somatic exercises while seated as well. The key if possible is to keep a straight back. Additional somatic practices that can help our nervous systems, are tapping our feet or hands or even a finger while alternating between left and right to activate the 2 brain hemispheres. Any controlled breathing technique, mantras and affirmations. A balance of Movement, Breath, Affirmations is a good mix to use all parts of your Body and Mind.

I realized it would also be helpful to mention Peter Levine or the Tao of Trauma, Alaine D. Duncan, books which discuss how to liberate shock and trauma from an accident - by being aware of the different phases of trauma. The Tao of Trauma gets into mapping the body with accupressure points to match the stuck trauma. Maybe that could be helpful?

Using grounding frequencies and natural sounds can be quite helpful with somatic healing. I like to listen Buddha Cole's grounding flutes and healing melodies in 432Hz, and there are so many other options that are quite calming and can accentuate your Breath, Movement and Affirmations that all help with healing and increasing vagal tone.

Hi, I'll jump in in case Jake doesn't get back to you. All controlled breathing techniques will stimulate the vagus nerve, signaling safety and intentionally activate the parasympathetic nervous system which helps bring about calm. Its the opposite of Fight/Flight response. Based on my learnings, the in breathe from the mouth is used to encourage the intake of larger volumes of oxygen. When we use pursed lips during that inhale from the mouth, it creates resistance which keeps the airways open longer and slows down the breath. This all seems to be for improving the vagal tone, to promote a state of calm, and increase the sense of safety in our bodies. In normal breathing state, breathing through the nose allows the air to be filtered, and humidified prior to reaching our lungs. Alternate nostril breathing, also regulates the nervous system and balances our brain hemispheres and has additional benefits. There's also a cool trick, if you want to quickly calm yourself in SUPER FAST MODE, close your right nostril and ONLY breathe from your left nostril - it quickly activates the parasympathetic nervous system and decreases your heart rate, relaxes and help you prepare to sleep!

Thanks @Carol Verwolf - I believe the in breathe from the mouth is used to encourage the intake of larger volumes of oxygen. I looked it up, further, the pursed lips create resistance which keeps the airways open longer and slows down the breath. This all seems to be for improving the vagal tone, to promote a state of calm, and increase the sense of safety in our bodies.

Question: Can you confirm my understanding - that is important to improve our vagal tone through regular (daily, multiple times daily?) nervous system practices like your 5 minutes breathing practices, plus have a ready list of practices we use for in the moment sympathetic nerve activation?