Recent research into the Vagus Nerve (also called the “wandering nerve” or “soul nerve”) reveals that stimulating the nerve can activate the parasympathetic nervous system—thereby slowing the heart, decreasing blood pressure, and calming the body’s fight-flight-fawn-freeze response. We threaded Vagal practices (including humming, self-touch, and deep breathing) into a choreography to ground our bodies and prepare them to access gender euphoria. We invite you to try these practices for yourself at home.

1. Cover eyes your eyes with the palms of your hands, applying light pressure. Draw your attention inward.

2. Take a deep inhale. As you exhale, allow a low hum to resonate inside your chest, using as little effort as possible.

3. As your hum ends, allow your hands to drop drip down your face, touching every part of your body from top to bottom. Hold each part of you to remind yourself of your body’s weight and power.

4. Bring your hands back up to wrap around your torso in a hug. Breathe into the sensation of being held.