Your 4-Step Daily Defense Plan for Sound Immune Support

Today I’m going to outline my personal “Daily Defense Plan,” designed to fortify your immune system using sound and rhythm.

It's all based around natural ways to reduce stress and anxiety.

To combat feelings of anxiety you need to get your body out of the "fight or flight mode" that comes with a build up of the stress related hormone, cortisol.

Decades of research show that reducing stress and anxiety can play a large role in keeping cortisol at bay and your immune system strong.

Coping with stress

First, it’s important to acknowledge the fact that, for many of us, stress and anxiety levels have been off the charts.

The problem is, if they’re not managed correctly, stress and anxiety can compromise the immune system, making us more susceptible to illness or disease.

For the most part, we can sense we are stressed or anxious just by the way we feel. But it’s important to know that they can manifest in less expected ways, like:

  • Anger or irritability
  • Difficulty sleeping or concentrating
  • Increased severity of chronic health conditions
  • Physical reactions, such as headaches, body pains, stomach problems, and skin rashes

Symptoms are your body’s way of telling you that it’s out of balance and that it needs your attention!

Remember that covering over symptoms like these with overeating, oversleeping, alcohol or other substances do nothing but stoke the fire of damaging stress-related chemicals like cortisol.

That’s why it’s critical to make the right choices when deciding how to manage your own stress.

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And now, without further ado, here’s my Daily Defense Plan.

It can help you destress safely and naturally, using the whole-body healing power of rhythm and sound.

My Four-Step Daily Defense Plan

  1. Stimulate your vagus nerve with self-generated sound—like humming or singing along with your favorite song. Self-generated sound has been shown to stimulate the vagus nerve, which activates the “rest and digest” part of your body called the parasympathetic nervous system. This system triggers your “feel good” chemicals (like dopamine, serotonin, and oxytocin) to help bring your body back to a calm state.

    To do this:

    • Slowly inhale through the nose.
    • Exhale through the mouth while making a humming sound.
    • Inhale and repeat.
    • Try performing eight back-to-back hums three times a day.
  2. Focus on controlling your breathing rhythm. Stress often results in rapid breathing and an accelerated heart rate, ramping up our sympathetic nervous system (also known as the “fight or flight” response). Slow breathing helps to center your mind, allowing you to act rationally and make better decisions.

    If you’re feeling particularly anxious, try this “square breathing” technique. NAVY Seals have been known to use it to quell their anxiety right before jumping out of planes!

    To do this:

    Break up your breathing cycle into four even parts, lasting four-seconds each:

    • Inhale for four seconds.
    • Hold your breath for four seconds.
    • Exhale for four seconds.
    • Remain empty without breathing for four seconds.
    • Repeat for two minutes, or as long as you need. 
  3. Listen to relaxing music while taking a slow walk. Slow down the pace of your steps and your breathing to help your nervous system switch over from “fight or flight” mode to calm. A little exercise also helps to burn off cortisol.
  4. Explore whole-body sound healing. I encourage you to check out the step-by-step tutorials featured in my free Absolute Beginners Guide to Sound Healing. Regular practice of the vagal nerve stimulation exercises can help you build a deeper resilience to stress and anxiety, in addition to speeding up healing, clear the mind, and alleviate pain.

Even though life feels stressful right now, remember to tap into your body’s built-in tools to help keep yourself in balance.

The more you practice these techniques, the better and faster they’ll work—especially when you, or a loved one, need them the most.

Be Well,


Get over 155 hours of guided sound healing audio and video experiences in the Donovan Sound Healing Circle. 

Start your journey for only $9 


Coronavirus Disease 2019 (COVID-19): Manage Stress & Anxiety. (2020). Centers for Disease Control and Prevention. Retrieved from:
Emergency Preparedness and Response: Taking Care of Your Emotional Health. (2019). Centers for Disease Control and Prevention. Retrieved from:
Morey, J., Boggero, I., Scott, A., and Segerstrom, S. (2015). Current Directions in Stress and Human Immune Function. Current Opinion in Psychology. 5: pp. 13 – 17. Retrieved from:
What Happens When Your Immune System Gets Stressed Out? (2017). Cleveland Clinic. Retrieved from:
Zumula, A., Hui, D., Azhar, E., Memish, Z., and Maeurer, M. (2020) Reducing mortality from 2019-nCoV: host-directed therapies should be an option. The Lancet. 395(10224): pp. PE35 – PE36. Retrieved from:

The material provided on this site is for educational purposes only and any recommendations are not intended to replace the advice of your physician. You are encouraged to seek advice from a competent medical professional regarding the applicability of any recommendations with regard to your symptoms or condition.

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