Why "voo" specifically? Can I use other sounds?

The "voo" sound creates optimal low-frequency vibrations in the chest cavity that mechanically stimulate vagal nerve fibers. Other sounds work too (like "om" or humming), but "voo" is specifically designed for maximum vagal activation.

What is Polyvagal Theory?

Developed by Dr. Stephen Porges, Polyvagal Theory explains how the vagus nerve regulates our nervous system states: safe and social (ventral vagal), fight-or-flight (sympathetic), or shutdown (dorsal vagal). The Voo Breath activates the ventral vagal pathway to create safety.

How is this different from regular deep breathing?

Regular breathing relies on respiratory patterns alone. Voo Breath adds mechanical vibration that directly stimulates the vagus nerve through your chest wall - it's a physical, not just respiratory, intervention.

Can I do this silently if I'm in public?

The vocalization is essential for vagal stimulation. If you can't vocalize, try humming quietly or use a different technique like hand-on-heart breathing. The vibration is what makes this technique uniquely effective.

How long until I feel calmer?

Most people feel noticeable shifts within 3-5 minutes. Some feel immediate relief after just 2-3 breaths. The more frozen or shut down you feel, the longer it might take.

Is this safe for trauma survivors?

Yes, and it's specifically helpful for trauma. However, go slowly. If you feel overwhelmed, stop and try shorter sessions. Consider working with a trauma-informed therapist when starting.

Why do I need to feel the vibration in my chest?

The physical sensation of vibration in your chest helps activate interoception (body awareness) and signals safety to your nervous system. The felt sense is part of the healing mechanism.

Quick Answer

Voo Breath is a polyvagal technique where you make a low-pitched "voooo" sound on each exhale to create chest vibrations that directly stimulate the vagus nerve. Based on Stephen Porges' Polyvagal Theory, this mechanical resonance increases heart rate variability and activates the parasympathetic nervous system more effectively than silent breathing, creating rapid calm within 3-5 minutes.

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Respiração Voo (Respiração Polivagal)

Uma poderosa técnica de estimulação vagal usando vibrações vocais para acalmar rapidamente o sistema nervoso

Level: beginner⚡ Works in: 3-5 minutes🕐 5 min

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When to Use Respiração Voo (Respiração Polivagal)

✓During panic attacks or acute anxiety
✓When feeling frozen or shut down (dorsal vagal state)
✓Before bed to promote deep sleep
✓After stressful events to reset nervous system
✓For trauma survivors working on regulation
✓When silent breathing techniques aren't working
✓During therapy sessions for grounding
✓To build vagal tone through daily practice

Benefits

●Directly stimulates the vagus nerve through mechanical vibration
●Increases heart rate variability (HRV)
●Activates parasympathetic nervous system rapidly
●Creates a felt sense of safety in the body
●Reduces anxiety and panic within minutes
●Improves vagal tone with regular practice
●More effective than silent breathing for vagal activation
●Helps regulate the nervous system after trauma
●Can be done anywhere (though you need privacy to vocalize)
●Particularly effective for freeze states

Instruções

1Sente-se confortavelmente com a coluna reta
2Coloque uma mão no peito para sentir as vibrações
3Faça uma respiração profunda pelo nariz
4Ao expirar, faça um som grave "voooo"
5Sinta a vibração no peito e garganta
6A expiração deve ser longa e lenta (8-10 segundos)
7Concentre-se na vibração calmante se espalhando pelo corpo
8Repita por 5 minutos

Tips for Best Results

💡Make the "voo" sound as low-pitched as comfortable - deeper is better
💡Place hand on chest to feel and focus on the vibrations
💡The vibration is more important than the volume
💡Exhales should be long and slow (8-10 seconds)
💡Let the sound resonate in your chest cavity
💡You might feel tingling or warmth - this is normal and good
💡Practice in private where you feel safe to vocalize
💡Can be combined with other vagal exercises
💡Daily practice builds stronger vagal tone over time
💡If voice feels strained, lower the volume (vibration matters more)

Orientação Visual em Tempo Real

Real-time guidance through each step of this practice

inhale

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A Ciência Por Trás Desta Prática

Desenvolvida a partir da Teoria Polivagal de Stephen Porges, a Respiração Voo utiliza vibrações vocais para estimular diretamente o nervo vago através de ressonância mecânica. O som "voo" prolongado cria vibrações na cavidade torácica que ativam as fibras vagais mais efetivamente do que a respiração silenciosa. A pesquisa mostra que isso aumenta a variabilidade da frequência cardíaca e o tônus parassimpático, reduzindo a ansiedade e promovendo uma sensação de segurança no corpo.

Research Evidence:

Vocal vibrations stimulate vagal nerve fibers through mechanical resonance

Frontiers in Psychology - Polyvagal Theory Research, 2019

Increases heart rate variability by 18% more than silent breathing

Journal of Clinical Psychology, 2020

Activates social engagement system and ventral vagal pathway

Biological Psychology, 2018

Reduces anxiety scores by 35% in trauma survivors after 4 weeks

Traumatology Journal, 2021

More effective for nervous system regulation than diaphragmatic breathing alone

Psychophysiology, 2020

Important Safety Information

⚠️May bring up emotions as nervous system releases - this is therapeutic
⚠️If you feel overwhelmed, stop and return to normal breathing
⚠️Not a replacement for trauma therapy, but a helpful regulation tool
⚠️Go slowly if you have a history of dissociation

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