The benefits of autonomic flexibility (where the nervous system can easily return to a state of regulation following a stressful incident) include reduced inflammation, control of the immune response, emotional regulation, resilience to stress, inhibition of distractions, and an increased capacity for friendship and connection. In addition, with higher levels of autonomic flexibility, we have a perception of wellbeing and social acceptance and increased compassion.

Polyvagal theory holds that as we become more able to regulate ourselves, the negative impacts of stress and trauma are reduced in severity and duration, and we can consciously change our internalized state, and experience, at will. Autonomic flexibility is very powerful magic indeed.

Easy self-regulation can be promoted by stimulating the vagus nerve. Sit comfortably. Breathe in deeply so the rib cage lifts and the diaphragm is stretched. Breathe out much more slowly. Again, short inhalation, stretching the diaphragm, followed by slow, slow exhalation. Repeat. Feel your heart rate slow, your shoulders relax, and the effects of stress dissipate.