Soundwork for Nervous System Regulation, Part 1
- Joshua Leeds
- Jun 2
- 3 min read
Updated: Jun 3
In Fall 2024, my new neighborhood in North Carolina was a shambles; Hurricane Helene had just plowed through. As a climate migrant, I’d come to Asheville looking to escape suffocating fires in Oregon. But I discovered there’s nowhere to go! I’m here to say that the psychological and/or physiological damage from disaster is real! Multiple disasters = increased trauma.
As a sonic activist, I’m always on the look-out for venues where soundwork can be applied with great impact. I’ve come to see that attention to mental health issues (i.e., anxiety, etc.) presents another focus for soundworkers.
Since Covid, I’ve been carefully observing the social fabric of our American culture. In 2025, most people want to get as far downstream as they can from the 2020 Covid confusion. I notice there is barely a word spoken about that pandemic these days, it was such a disconcerting experience!
However, re-stimulation of 2020’s unprocessed trauma surface in the face of new climate disasters and cultural shifting. Hurricane Helene was traumatic, and as I watch these events pile up, I get what the anxiety wave is about… Currently, chronic stress from everyday modern life, chronic overload, and trauma are all contributors to a sense of foreboding that potentially turns into a mental health issue. Since 2020, much attention has focused on accelerating waves of anxiety rippling through our culture.
Sound and Anxiety– The Vagus Nerve Makes a Difference
In current US culture, great change in governmental structures is filtering down to individual communities and disruptive effects are going to be exponentially felt in coming months. Change brings uncertainty, which translates into emotional confusion, often leading to anxiety issues. Anxiety is symptomatic of an unbalanced autonomic nervous system.
As one solution, the vagus nerve (VN) stimulates the parasympathetic nervous system (PNS) as a means of helping mediate an overwrought sympathetic nervous system (SNS). The goal of an overdriven SNS is autonomic equilibrium.
What is the Best Use of Sound for Vagal Stimulation?
Sound facilitates longer breath exhalation.
In my research, I’ve discovered that breath has an even bigger influence on vagal nerve stimulation than sound. The simplified explanation is that the VN – the primary communication link of the PSN – can be strongly stimulated with extended breath exhalation. This is safely achieved using breath ratios of 1:2 (i.e., inhalation for 4/exhalation for 8), based on individual comfort and capacity. (Please consult a healthcare professional if you have any discomfort from these suggestions.)
In this context, sound facilitates extended breath exhalation. Since nasal exhalation is the desired state for VN stimulation, sounding is accomplished by humming with the exhale. Two additional sound-with-breath benefits are increased VN stimulation through larynx vibration and increased production of nitric oxide molecules in the sinus areas.
Sound ->
Breath ->
Vagus Nerve ->
Parasympathetic Nervous System ->
Sympathetic Nervous System.
Sound facilitates stronger breath exhalation
Slow, controlled breath exhalation stimulates the Vagal nerve
The VN relays PNS message to heart, lungs, and digestive system: slow down and relax!
PNS counteracts SNS activation of fight or flight
Autonomic equilibrium is the goal.
Part II of this exploration of sound for nervous system equilibrium will continue in my July Blog. In the meantime, I suggest accessing any of these books for your deeper understanding. Anything Polyvagal Theory is good. I highly recommend the new Porges/Onderko title, Safe and Sound, as a place to start.
Recommended Reading:
• Buteyko Breathing Method. https://buteykoclinic.com/the-buteyko-method/
• Goldman, Jonathan & Andi. (2017). The Humming Effect. Healing Arts Press, Rochester, VT.
• Gabriel, Natureza. (2024). The Neurobiology of Connection. Jaguar Imprints, Nicasio, CA.
• McKeown, Patrick. (2015). The Oxygen Advantage. William Morrow, NY, NY.
• Passaler, Linnea. (2024). Heal Your Nervous System. Fair Winds Press, Beverly, MA.
• Porges, Stephen and Onderko, Karen. (2025). Safe and Sound. Sounds True, Boulder, CO.
• _______________ and Porges, Seth. (2023). Our Polyvagal World. Norton, NY, NY.
• Schwartz, Lillah. (2025). Consciously Exhale: The Power of Breath.
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