Vagal Nerve Stimulation

Seated comfortably with your spine tall and feet flat on the floor, continue by taking a deep, grounding breath in through your nose. Feel the expansion in your abdomen and chest as your lungs fill completely. As you exhale, imagine a gentle wave of relaxation flowing down your body, from your head to your toes. Notice the sensation of your body softening, your muscles relaxing into the support of your chair.

We’ll start with a gentle technique called the “lion’s yawn” to stimulate the vagus nerve. Begin by taking another deep breath in, and as you exhale, open your mouth wide as if you were yawning deeply. Allow your jaw to drop, your face to soften, and your eyes to gently close. Let your tongue stretch out slightly as you exhale with a gentle sigh. Feel the release in your jaw and throat, the opening of your chest. Repeat this yawn several times, allowing each exhale to be a little longer, a little softer, letting any remaining tension melt away.

As you inhale again, close your mouth and bring your awareness to the sensation of your breath moving through your throat. Notice the coolness of the inhale, the warmth of the exhale, and the slight vibration with each breath. With your next exhale, imagine sighing softly again, allowing the exhale to be longer than the inhale. Feel this gentle sigh as a soothing wave, calming your entire nervous system.

Next, gently turn your head to the right, bringing your chin towards your shoulder. Feel the stretch along the side of your neck, noticing any sensations that arise. Hold this position for a few breaths, continuing the gentle sighing exhale. Imagine the vagus nerve running from your brain down your neck, gently stimulated by this stretch and the soft, calming breaths. Then, slowly bring your head back to the center and turn it to the left, bringing your chin towards the opposite shoulder. Notice the stretch on the other side of your neck, the different sensations that emerge. Continue with the deep, soothing sighs on each exhale. Feel the gentle engagement of the vagus nerve, promoting relaxation throughout your body.

Now, bring your head back to the center and place one hand on your chest and the other on your belly. We will practice diaphragmatic breathing, another powerful vagal nerve stimulator. Inhale deeply through your nose, allowing your belly to rise and your chest to stay still. Feel your diaphragm expanding, creating space in your abdomen. Exhale slowly through your mouth, letting your belly fall. Feel the calming effect of each breath, the gentle activation of the vagus nerve as your diaphragm moves. Continue this deep belly breathing, feeling your body relax more with each breath.

Next, we’ll engage in the “vagal wrap.” bring your arms around yourself in a self-hug, crossing them over your chest. As you breathe in, gently squeeze your arms, feeling the embrace tighten around your chest. Feel the slight compression of your chest, the support of your own arms. As you exhale, release the squeeze slightly, allowing a gentle stretch across your upper back and shoulders. Repeat this movement several times, coordinating it with your breath, feeling the soothing sensation of being held and the gentle stimulation of the vagus nerve.

Now, bring your hands back to your lap and gently close your eyes if they aren’t already. We’ll practice vagus nerve tapping. With your fingertips, begin to tap gently around the area of your collarbones. Feel the gentle tapping stimulate the skin and underlying tissue, creating a subtle vibration. As you continue to tap, move up to the sides of your neck, tapping gently around the area where the vagus nerve runs close to the skin. Notice the sensation of the tapping, the gentle stimulation it brings. Continue this tapping for several breaths, feeling the calm it brings to your nervous system.

Now let’s activate the “gargling breath.” take a sip of water and hold it in your mouth. Tilt your head back slightly and gently gargle the water at the back of your throat. Feel the vibration in your throat, the gentle stimulation of the vagus nerve. Continue this for a few moments, then swallow the water. Notice any sensations that arise—perhaps a feeling of release in your throat or a sense of calm spreading through your body. Repeat this gargling breath a few times, noticing how each round deepens your relaxation.

Next, we’ll practice the “eye movement exercise.” keeping your head still, move your eyes to the right and hold them there for a few seconds while you take a deep breath in and out. Notice any sensations that arise—perhaps a slight tension around your eyes or a gentle relaxation in your neck. Bring your eyes back to center, then move them to the left, holding for a few seconds as you breathe deeply. Feel the gentle activation of the vagus nerve, promoting calm and relaxation. Repeat this eye movement a few times on each side.

For our next activity, we’ll engage in “cold water splash.” if you have a bowl of cold water or a cold compress nearby, gently apply it to your face, especially around your temples and neck. Feel the coolness against your skin, the gentle constriction of your blood vessels. This simple act stimulates the vagus nerve and activates the parasympathetic response, promoting relaxation. Notice any sensations—perhaps a refreshing coolness or a sense of calm settling over you. Allow yourself to be fully present with these sensations, feeling the cool water stimulate your vagus nerve.

To conclude, we’ll perform a “vagal breath hold.” take a deep breath in and hold it for a count of 5, then exhale slowly through your mouth. Feel the gentle pressure building in your chest as you hold your breath, and notice the relaxation that comes with the slow, controlled exhale. Repeat this breath hold several times, feeling the calming effect spread throughout your body with each cycle. Allow yourself to feel the soothing rhythm of your breath and the gentle activation of your vagus nerve.

As we bring this extended practice to a close, return to a natural breathing rhythm and take a moment to notice how your body feels. Feel the warmth in your chest, the calm in your mind, the relaxation throughout your body. Take a few more deep breaths, grounding yourself in this state of calm and relaxation. Notice if there is a feeling of balance, ease, or perhaps a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the calm and balance that this extended vagal nerve stimulation practice has cultivated. Know that you can use any of these techniques whenever you need to calm your nervous system and find peace.