Voo Sounding (takes a few moments)
The Voo Sounding technique is often taught and used by Somatic Experiencing® (SE™) developer, Dr. Peter Levine. It is a very easy way to immediately facilitate physical shifts within the body. This sounding is said to stimulate the vagus nerve, which is the primary cranial nerve providing chest and gut (i.e., body) feedback to the brain. The Voo Sounding can therefore be helpful in times of depression (physical/mental/emotional immobility) and/or anxiety (physical/mental/emotional hyperactivity).
To do it, simply take a gentle, full inhale, and on the slow exhalation make the "voo" sound in as deep a vocal register as possible (mimicking a foghorn). The idea is to feel the vibrations in your body as you exhale (most often this will register in your upper and lower chest, throat, and head/face). You continue making the sound, easily and gently, until the breath is completely expelled. Then rest, and observe your body for a minute or two.
During the observation period you are simply noting any changes, however slight, in your body’s physical sensations. Resist the temptation to label these changes as “better” or “worse.” This is simply your body, your friend, and you are using this time to be present with whatever shows up. If you notice anything challenging or activating, simply extend the rest period, and consider adding some Self Touch or a Prop or two to further support that area of your body.
If after a minute or two you aren’t noticing any shift, try another gentle round of inhale/exhale/rest/observe. If you are feeling particularly challenged when you begin (and you’ve done it more than once and are somewhat familiar with the way your body responds to this exercise—remember, Less is More!), perhaps try two rounds in succession (inhale, exhale, inhale, exhale, rest, observe).
**The Voo Sounding may be used in conjunction with the Supported Rest Exercise. For example, if you notice you’re having difficulty arranging your body in a comfortable position, you might try one round (inhale/exhale/rest/observe). Then, take any information received to reposition your body as helpful, or to add a Prop or two for further support. Another example would be to try one round immediately after you set your ten-minute timer. This can help to further increase your physical self-awareness, allowing you to more fully settle into the practice of being and feeling supported.
**In general, the Voo Sounding can be done in a minute or two, so it is also a great stand-alone “mental first aid” exercise. It can also seem somewhat silly, so feel free to have fun with it!