video: vagal tone exercises
Try these gentle exercises to activate your vagus nerve and promote a sense of relaxation
Improving vagal tone will allow your body to relax more quickly after a stressor, rather than staying stuck in “fight or flight”
These stretches are also great to do before you eat as it puts your body in a parasympathetic state, which will optimize digestion
Instructions:
Laying on your back (or sitting, leaning back in your chair): Place your hands behind your head at the base of your skull. Keeping your face looking up at the ceiling, look with your eyes all the way to the right (without straining). Hold your gaze while breathing gently until you take a deep breath/yawn/sigh. Repeat with your eyes to the left.
Sitting upright: Gently bring your right ear towards your right shoulder. Move your gaze up to the ceiling and hold until you take a deep breath/yawn/sigh. Repeat with your left ear to your left shoulder.
Standing: Hold your elbows. Rotate your torso to the left and right 5 times. Bring your elbows up to shoulder height, rotate your torso left and right 5 times. Raise your arms above your head, rotate your torso left and right 5 times.
Many thanks to Stanley Rosenberg & Steven Porges for their extensive research on the Vagus Nerve, and to Dr. Neil Nathan for teaching me these exercises.
