Guest post – Instead of just learning about regulation, we got to feel it

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Our first guest blog post following our event on 29 March, the Science of Rhythm and Regulation, with Brendan McKiernan and Anna Mitchel. Thanks so much to Ciara Crotty

I spent the day at a workshop exploring polyvagal theory through movement, voice, and connection
with Brendan McKiernan and Anna Mitchell— and honestly, it was exactly what my nervous system
needed.

Instead of just learning about regulation, we got to feel it. Noticing shifts in my body, understanding
my own patterns, and realising how much safety comes from being with others.

The singing was the part that surprised me most. There was something so simple and powerful
about voices blending — a kind of soft, shared regulation I didn’t know I’d been craving. I left feeling
lighter, more connected, and reminded of how deeply social our nervous systems really are.

Grateful for the facilitators, the group, and the sense of ease I carried home. If you’re curious about
nervous system work that’s experiential, playful, and genuinely connecting, this is such a beautiful
place to start. Check out the Gingko Collective for more experiences like this.

Ciara Crotty RGN, MA in Art Therapy
Ciara is an art therapist and Transforming Touch Practitioner with a deep interest in developmental trauma and somatic healing.

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The Shared Breath: Co-Regulation and Polyvagal Theory in the Blarney Community Choir

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In this guest post, Anna Mitchell explores the transformative power of the Blarney Community Choir, revealing how communal singing serves as a biological bridge to deep human connection. By blending her musical journey with the science of Polyvagal Theory, she illustrates how co-regulation and the “shared breath” allow us to settle our nervous systems in unison. Discover why group singing is more than just a hobby, it is an essential practice for belonging, resilience, and finding our way back to ourselves …

Co-Regulation and Polyvagal Theory in Action

Singing, and teaching others to sing together, has quietly shaped my life in ways I only understand now. For years I didn’t have the language for it. I didn’t know that what I was doing was co-regulation, that it was polyvagal theory in action. All I knew was that I craved my choir each week. I needed it. We all needed it. No matter what chaos or heaviness we carried into the room, something happened once we stood shoulder to shoulder and took our first shared breath.

As the rehearsal unfolded, whatever else was happening in our lives seemed to fade into the background. Our collective shoulders softened. Our breathing began to sync. Our voices, once tentative and separate, became one sound. In that moment we weren’t just singing; we were congregating, regulating our nervous systems together, and bettering ourselves without even trying. Elton John captured this truth perfectly when he said, “Music has healing power. It has the ability to take people out of themselves for a few hours.” I would add that it also brings us back to ourselves, and to each other.

I saw this long before I understood the science. In my early twenties, playing in bands, we lived for late nights, loud rooms, and the odd questionable decision. There were times when we arrived at a gig running on very little sleep, heads pounding, bodies wrecked from the night before. Yet somehow, once we plugged in and started playing, the hangover loosened its grip. The music lifted us as a band, almost like a cure. Looking back now, it’s obvious: shared rhythm, shared focus, shared joy. Polyvagal theory, again, doing its quiet work.

Anchoring in Community

Community music-making has only deepened that understanding. My work with the Blarney Community Choir has brought immense joy into my life. Our Monday night rehearsal is an essential anchoring point in my week, not just for me but for everyone who walks through the door. It’s a space where nervous systems settle, where people feel seen and heard, where connection is tangible.

Some of the best moments of my life have been polyvagal theory in action: choir rehearsals filled with breath and harmony, live gigs where bandmates lock in together, standing in a crowd of a thousand people singing along at a concert. These moments remind me, again and again, that music isn’t just sound. It’s connection, regulation, and belonging—and it has helped carry me through my life.

 

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Singing, Sighing and Safety: Why Your Voice, and your Vagus Nerve, is Your Secret Tool for Calm

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We all know that feeling: that twinge of anxiety, the quick pulse or the tightness in your chest. When life speeds up, your body reacts instantly.

In previous posts, we established the core concepts of Polyvagal Theory and the power of co-regulation demonstrated through the shared rhythms of Anna Mitchell’s choir work. 

Now, we ask the question: Why does singing, humming or even just softening your voice create an immediate, profound sense of calm?

The answer lies in the Vagus Nerve. A recently published peer-reviewed paper by Michaela Bartoskova confirms that your voice is arguably your fastest, non-verbal regulator.

It’s Not Just a Happy Accident: Singing is Good for You

Have you ever wondered why a good singalong in the car or a group chorus leaves you feeling lighter, happier and more connected?

Since we started working together on this event, Anna Mitchell and I have been sharing various interesting resources. She recently sent me an excellent BBC article, “How singing can improve your health,” which references Bartoskova’s research. It confirms what we often feel intuitively: singing is a huge mood booster and a powerful form of therapy.

But the magic isn’t just psychological; it’s deeply rooted in the brilliant wiring of your body.

Your voice box (larynx) and the muscles around your throat are directly connected to the Vagus Nerve. Think of the Vagus Nerve as the main brake for your nervous system. By controlling the sound you make, you get a direct line to your internal state.

1. The Tone of Trust: Your Biological Safety Signal

When your nervous system is on alert (fight-or-flight mode), your voice tends to get higher, sharper and faster. This is an ancient, biological warning signal.

Prosody is the melody and rhythm of your voice, and you can use it in a positive way with co-regulation. 

When you speak to a child, a stressed friend or even yourself with a soft, low and gentle tone, you are instantly cueing the calm side of the nervous system (the Ventral Vagal State). This isn’t just being “nice”; this is biology. By changing your tone, you are telling the other person’s Vagus Nerve, “It’s safe here.” And here’s the best bit: you are sending that exact same message to your own brain.

2. The Power of the Exhale: Your Nervous System’s “Brake”

We often talk about taking a deep breath, but the real magic is in the out-breath.

Science shows that your Vagus Nerve activity, the brake for your body, is most active during a long, slow exhale. This is what slows your heart rate down and pulls you out of a stress reaction.

This is why humming, singing or even a drawn-out sigh works so well: they force you to lengthen the exhale, giving your Vagus Nerve a gentle “massage.” It’s the physiological reason why Anna Mitchell’s choir work creates such a powerful, instant sense of calm.

Three Quick Vocal Shifts to Try Today

You don’t need a professional singing voice to experience the benefits of vocal regulation. Here are three things you can try right now:

  • Hum it Out: When you feel tension creeping in, close your mouth and hum a single, low note for as long as you can. Feel the vibration in your chest. That long exhale is instantly lowering your stress response.
  • The Soft Voice Zone: Next time you feel rushed or frustrated, consciously drop the volume and pitch of your voice. Using a softer, deeper tone will calm the person you are talking to and immediately soften your own fight-or-flight response.
  • Find the Rhythm: If you’re trying to soothe someone, use short, repetitive phrases in a sing-song manner (e.g., “It’s alright, you’re safe, it’s alright”). This predictable rhythm is a primal signal of safety and stability.

Learn the Science, Feel the Change

The connection between your voice, rhythm, and the Vagus Nerve is the key to lasting, regulated change. We provide the scientific roadmap with Polyvagal Theory, and Anna Mitchell gives you the brilliant, embodied practice to bring it to life.

Don’t miss the chance to learn from the best in both the science and the practice of co-regulation.

➡️ Register Here: The Science of Rhythm & Regulation

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The Magic of Co-Regulation: Why We Partnered with Musician Anna Mitchell for PVT Learning

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In our previous post, we explored how a great concert or a winning match makes us feel incredibly joyful, revealing that the answer lies in ventral vagal co-regulation.

Now, we introduce the expert who not only brings that concept to life but who is a core part of our first major event: the celebrated musician and community builder, Anna Mitchell. Her work is a living, breathing demonstration of how rhythm and connection regulate the nervous system.

Anna Mitchell: From Global Stages to Community Choirs

Anna Mitchell is a celebrated musician, singer-songwriter and community builder based here in Cork. Her musical journey is impressive: after graduating with a first-class honours degree in Music and Irish from UCC, she went on to tour the world professionally, playing with artists like Jack O’Rourke and Wallis Bird and supporting Mick Flannery and Anaïs Mitchell, and releasing two acclaimed original solo albums. Music is, simply, her number one passion in life.

While Anna’s performing and songwriting talents have taken her across the world, it’s her commitment to building community through shared sound that provides the perfect key to our mission at Ginkgo Collective.

A Powerful Engine of Connection, Kindness and Belonging

In 2019, Anna founded the Blarney Community Choir, a joyful, welcoming space where 90 voices gather every Monday night. This choir, which has raised vital funds for Cork Simon, St. Vincent de Paul and others, is far more than a place to practice music; it’s a powerful engine of connection, kindness and belonging.

Anna’s dedication to building community extends to her Youngstars Music School, which she founded in 2017. With 16 talented teachers, the school has helped over 400 students find their musical voice, learning instruments from piano to ukulele.

Recently, the Blarney & District Chamber and Muskerry News celebrated Anna as their Person of the Month for 2025, recognising her as a truly powerful force for good in the local community.

The “Lightbulb Moment”: Observing Polyvagal Theory in Action

When we were designing the concept for our first event at Ginkgo Collective, our aim was to translate the complex idea of Polyvagal Theory (PVT) into a direct, human experience. PVT teaches us that the nervous system is calmed, or regulated, most effectively through connecting with others who are in a state of safety, a process called ventral vagal co-regulation.

It was during this time that I remembered watching Anna at work.

I had seen her conductor magic firsthand: guiding a large group of people, often strangers, and bringing them together instantly through the shared rhythm of voice and breath. The atmosphere she creates is immediate, safe and profoundly connected.

That was our lightbulb moment: What Anna achieves with the choir is a perfect example of co-regulation in action, demonstrating how powerful non-verbal cues are for our nervous systems.

Why Music and Rhythm are the Key to Nervous System Regulation

Music and rhythm bypass the need for cognitive language and go straight to the nervous system. By synchronising our breathing and voices, we signal safety to our systems, moving us out of stress (sympathetic state) and into that connected, calm state (ventral vagal).

This embodied practice is why Anna is a central collaborator for our first event, The Science of Rhythm & Regulation. She provides the direct, experiential practice of rhythm and connection, while polyvagal theory provides the science of regulation.

We are so proud to partner with Anna, whose vision builds community, whose music lifts spirits, and whose leadership provides the perfect living example of the therapeutic power of connection.

Experience Co-Regulation Firsthand: Join the Experts!

If you want to experience the power of co-regulation firsthand and learn the science behind why music, rhythm, and safety are crucial for resilience, join us:

  • Workshop: The Science of Rhythm & Regulation

Link to Event: The Science of Rhythm and Regulation

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