Guest post – bridging theory and embodied practice

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Thanks so much to Paula O’Connor for sharing her thoughts around bridging theory and embodied practice in our workshop with Brendan McKiernan and Anna Mitchell

 

I recently had an opportunity to attend The Science of Rhythm and Regulation workshop
hosted by Ginko Collective.

The day brought the science and understanding of the nervous system to life through song and
embodied experience. Having previously completed several online workshops with the queen
of rhythm and regulation herself, Deb Dana (PVT) through PCPSI I came to this workshop with a
solid theoretical understanding of the nervous system, this workshop deepened that
understanding in a more accessible and experiential way.

The emphasis of the workshop was on feeling rather than simply understanding the science of
nervous system. Through guided exercises and the use of music and singing we had an
opportunity to notice shifts within our own nervous systems and experience the feeling in the
moment. Bringing song alongside the theory created a pathway into the body allowing the
theory to move from something cognitive into something lived and felt. It highlighted just how
responsive and dynamic our nervous systems are, and how connection, rhythm and sound can
support regulation.

The facilitators played a key role in shaping this experience as they created a safe, open and
non-judgemental space to let go, explore and fully engage, bringing curiosity, to have fun and
connect with others and also allowing the learning to naturally unfold.

Overall, the workshop was both informative and enjoyable. It reinforced my previous learning
while also adding new dimensions that I hadn’t experienced before. By bridging theory and
embodied practice, it offered a meaningful reminder that understanding the nervous system is
not just about knowledge, but about connection, awareness and lived experience.
Paula.

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Guest post – singing together can foster connection and improve wellbeing

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Thanks to Philip McLaughlin (tuneouttinnitus.com) for sharing his experience at the Science of Rhythm and Regulation where he felt a real sense of how singing together can foster connection and improve wellbeing:

The science and rhythm and regulation event was a fantastic experience. I wasn’t 100% sure what I had signed up for but I had come across polyvagal theory and the autonomic nervous system when researching how to manage intrusive tinnitus. And in relation to the rhythm part, I only knew that belting out a tune at a concert with thousands of other people made me feel good!
Brendan McKiernan and Anna Mitchell co-facilitated and it worked well as they alternated their pieces to keep the audience on their toes. I really enjoyed Brendan’s explanation of the polyvagal theory and the three part hierarchy of Ventral, Sympathetic and Dorsal. The Q & A interactions with the crowd really helped simplify the theory into everyday normal things so people could relate. He discussed how trauma can’t be fixed by the mind alone, the body needs to feel safe first before healing begins. He broke it down really well and I could relate to it because in my own tinnitus coaching, I try to get people to focus more on their bodily sensations, mainly through body scan meditation and other body-based exercises.
Anna started by showing a very emotionally charged clip from a Hibernian’s football match. They had just won the cup and their supporters were belting out a Proclaimers tune in unison! It gave a real sense of how singing together can foster connection and improve wellbeing. Brendan told us that singing and humming also activate the vagus nerve which gives that calming effect. Following that clip, we sang our own songs with Anna leading the way. She was incredibly entertaining and engaged the audience brilliantly. From African songs to  “When you say nothing at all”….it’s amazing how well we sounded together…just as well there were no solos!
Overall, it was a great experience…well worth it. It was also a great networking opportunity as there was plenty of time to meet and chat to other like minded people in this area.
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Guest post – the power of connection

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Thanks to Grace Healy for her perspective on the power of connection at our workshop with Brendan McKiernan and Anna Mitchell.

The Science of Rhythm and Regulation workshop was a fantastic experience. I went in unsure of what to expect and I left feeling lighter, happier and with a renewed perspective on life and the power of connection through song and shared experience. I also learned some very useful insights into polyvagal theory. One of the key takeaways for me was that there is more to the nervous system than the simple parasympathetic/sympathetic black or white that I previously believed. This was explained very clearly in layman’s terms so even someone without a background in psychology could understand. I’m also not a singer yet enjoyed the singing part immensely. It was done gently starting with vocal warm ups and fun exercises and building up until by the end of the workshop the whole room was singing in unison and really enjoying it! I would definitely go back to one of Gingko collective’s workshops again!

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Guest post – it wasn’t just about understanding the science, it was about experiencing it firsthand

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Thanks to Kerry McDonagh for our next guest blog post, highlighting how we moved beyond understanding to experiencing the science.

I recently attended a seminar titled The Science of Rhythm and Regulation, which explored how rhythm, sound, and group experiences can influence our emotional and nervous system regulation. I was particularly drawn to this topic because of my interest in the Polyvagal Theory, and how this along with singing can support our wellbeing.

One of the most impactful parts of the seminar was the group singing. There were around 80 participants, and despite the size of the group, the experience felt connected and grounding. The theory discussed throughout the session—particularly around rhythm and co-regulation—helped to solidify ideas I was already somewhat familiar with. Hearing the science behind these practices gave them more credibility and depth, reinforcing how rhythm and voice can play a role in calming the body and creating a sense of safety. Brendan McKiernan’s depth and knowledge was evident throughout. He brought a sense of ease and accessibility in his delivery of the Polyvagal Theory. I came away with increased confidence in my ability to discuss this topic.  

What stood out most to me was my own internal experience. I had a strong desire to participate fully in the singing, but I also became aware of a sense of shame around my voice and being seen by others. This tension between wanting to join in and the fear of others hearing my voice sing was a powerful moment of self-awareness. So, what helped to create a space safe enough for me to be seen? Well Anna Mitchell, the singing facilitator, was outstanding. She embodied a sense of calm, self-assuredness and fun that left me wanted to sing more. I started the day in Sympathetic as I pondered the thought of singing in public, however I left in Ventral wondering if there was a choir in Sligo.

Reflecting on the seminar, I realised that it wasn’t just about understanding the science, it was about experiencing it firsthand. The group setting demonstrated how shared rhythm and sound can foster connection, even among strangers. It also highlighted how personal barriers, like self-consciousness, can influence our ability to engage in these practices.

Overall, the seminar was both informative and personally meaningful. It deepened my understanding of rhythm and regulation while also encouraging me to reflect on my own relationship with expression and visibility. I would highly recommend similar experiences to anyone interested in the connection between science, embodiment, and wellbeing.

This Seminar was organised by Mary Walsh and Robert Hawkes who are Ginkgo Collective. I will definitely be attending more of their seminars in the future.

Kerry McDonagh

MSc in Integrative Counselling and Psychotherapy

Sligo 

085 2571717

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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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Stressed, Stuck or Safe? A Simple Guide to Polyvagal Theory

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Still wondering what it Polyvagal Theory? We’ve all experienced it: the electric joy of a winning goal at a match or the spine-tingling harmony of a great concert. In our previous posts, we explored how these moments aren’t just “fun”, they are profound examples of ventral vagal co-regulation in action.

But what does that actually mean for your daily life?

I’m not a neuroscientist or a psychologist, however, after years of hosting webinars with global authorities like Deb Dana and Stephen Porges, I’ve learned that Polyvagal Theory (PVT) is the “user manual” for the human nervous system that we all should have been given at birth.

Here is my layman’s guide to why your nervous system holds the key to your wellbeing.

Your Nervous System: The 24/7 Internal Radar

Every one of us has a nervous system that acts like a sophisticated radar machine. Long before your “thinking brain” even realises what’s happening, your body is scanning the environment, and the people around you, for signs of safety or danger.

This process is called neuroception.

We see it clearly in nature. Look at a herd of cattle: when one senses a threat, the entire group alerts and moves together. When one relaxes and chews the cud, the whole herd follows suit.

Humans are no different. Have you ever walked into a room and “felt” the tension of a stressed-out colleague or family member? Or felt your shoulders drop the moment you met a friend who just “gets” you? That is your nervous system synchronising with theirs.

The Three States of Survival and Safety

Polyvagal Theory teaches us that our nervous system navigates the world through three primary states. Think of them as the “gears” of your internal engine:

  1. Ventral Vagal (The Green Light – Safe & Social): This is where we want to spend most of our time. You feel calm, curious, and connected. You are available to listen, learn, and enjoy life.
  2. Sympathetic (The Yellow Light – Mobilise): When your radar detects a threat, your heart rate climbs and adrenaline pumps. This is “Fight or Flight.” It’s great for outrunning a danger or meeting a deadline, but exhausting if you stay there too long.
  3. Dorsal Vagal (The Red Light – Shutdown): If the danger feels too big to fight or escape, your system “pulls the plug” to protect you. You might feel numb, foggy, or totally unmotivated. This is the “Freeze” state.

Resilience vs. Being “Stuck”

In a healthy, resilient nervous system, we move fluidly between these states. We might get stressed (Sympathetic), but we know how to “downshift” back to calm (Ventral Vagal).

However, trauma and chronic stress act like a glitch in the radar. They make our system signal “FIRE!” even when there is no smoke. When this happens, we get stuck in survival mode.

When we are stuck, we crave connection but don’t feel safe enough to reach for it. This is often where “adaptive strategies” emerge—be it through alcohol, overworking, or scrolling on our phones—as we try to find a temporary sense of relief from a system that feels under constant attack.

The Good News: Connection is the Cure

Stephen Porges says “connection is a biological imperative”. The most beautiful takeaway from Polyvagal Theory is that we don’t have to do this alone. The quickest way to retrain a “stuck” nervous system is through connection and co-regulation. By physically being in the presence of others who are safe and attuned, our own system begins to mirror that safety.

This is why community activities, the matches, the choirs, the dancing, are so vital. They aren’t just hobbies; they are biological “resets” that move us out of survival and back into safety, together.

Is This Event For You?

If you are curious about how to move from “surviving” to “thriving,” our upcoming workshop is designed for you. Join us if:

  • You work with vulnerable adults or children and want better tools for support.
  • You are a parent looking to help your children navigate big emotions.
  • You want to understand the science of stress and how to actually manage it.
  • You simply want to live a more resilient and connected life.

Come learn the science of polyvagal theory and experience the rhythm with Anna Mitchell. Let’s move back to safety, together.

➡️ Secure Your Spot: 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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