Daily Exercises to Strengthen the Vagus Nerve for Anxiety and Trauma Management

Introduction to the Vagus Nerve

• The vagus nerve is the primary pathway for the parasympathetic nervous system (rest and digest system).
• It's one of the twelve cranial nerves responsible for basic survival, homeostasis, and social engagement.
• The nerve links vital bodily systems: digestive, respiratory, circulatory, and eliminatory systems.
• Activated by trauma or danger, it can switch from the ventral vagal system to the sympathetic nervous system.
• If danger persists, the dorsal vagal system may be triggered (leading to shutdown or dissociation).

Polyvagal Theory

• Ventral Vagal Branch: Mediates safety, relaxation, social engagement, intimacy, and freedom.
• Spinal Sympathetic Branch: Mediates fight-or-flight and mobilization with fear.
• Dorsal Vagal Branch: Mediates immobility, numbness, dissociation, and depressive behavior.
• Humans can get stuck in the sympathetic or dorsal vagal systems.
• Exercises can help return to the ventral vagal system.

Basic Exercise to Strengthen the Vagus Nerve

1. Test Mobility:
   • Rotate neck to the right and left, noting any pain or strain.
   • Test again after exercises to check for improvement.
2. Perform Exercise:
   • Lie on back or sit upright. Interlace fingers behind the head.
   • Keep head straight, move eyes to the right and hold until a sigh, yawn, or swallow occurs.
   • Repeat for the left side.
   • Test neck mobility again after completion.
3. Frequency: Repeat daily to maintain healing and social engagement.

Other Ways to Stimulate the Vagus Nerve

• Movement: Walking, jogging, yoga, tai chi.
• Breathing Exercises: Deep, slow breaths with longer exhalations.
• Nutrition: Balanced diet with probiotics and fiber, reduce sugars and high-carb diets.
• Laughter: Boosts mood and stimulates the nerve.
• Singing/Chanting: Activates parasympathetic response.
• Massage: Stimulates nerve and activates oxytocin.
• Other Methods: Playing wind instruments, dancing, cold water immersion, gargling, positive affirmations, social connections, fasting, prayer, seafood, sleep, laying on the right side, acupuncture, sun exposure.

Testing for Ventral Vagal Dysfunction

• Wrist Pulse Test:
  • Monitor pulse intervals during breathing.
  • Healthy function shows longer intervals on outbreaths.
• Trap Squeeze Test:
  • Squeeze trapezius muscle, compare sides.
  • Good function requires softness and elasticity.
  • Hold harder side to prompt a sigh, yawn, or swallow.

Additional Information

• Exercises derived from MindBody Breakthrough's training on the vagus nerve.
• Further reading: "Pocket Guide to The Polyvagal Theory" by Stephen W. Porges.