Vagus Nerve Reset: A Guide to the Stanley Rosenberg Exercises

The vagus nerve is the longest cranial nerve in the body, running from the brainstem through the neck, chest, and abdomen. It plays a crucial role in regulating the parasympathetic nervous system — the "rest and digest" state that helps us feel calm, safe, and socially engaged.

Less simple than first thought, the vagus actually has 2 branches; Dorsal and Ventral. The Dorsal branch is responsible for freezing and shutting down and is connected to the evolutionarily older portions of the brain

Stanley Rosenberg, author of "Accessing the Healing Power of the Vagus Nerve," developed a series of simple exercises that can help activate the ventral vagal state. These exercises work by utilising the neurological connection between the eight suboccipital muscles and the muscles that move our eyeballs.

Below are four exercises you can practice at home. Each takes only a few minutes and can be done whenever you feel stressed, anxious, or disconnected. If you prefer a voice guided version click here

1. The Basic Exercise

This foundational exercise is best done lying down and takes about 2-3 minutes.

1. Lie on your back and get comfortable.
2. Interweave your fingers on both hands and place them behind your head.
3. Without turning your head, look to the right with your eyes only.
4. Remain here until you spontaneously yawn or swallow. Take your time (about 30 seconds).
5. Return to neutral. Bring your head and eyes straight ahead.
6. Now, without turning your head, look to the left with your eyes only.
7. Again, remain here until you spontaneously yawn or swallow (about 30 seconds).
8. Gently return to neutral. Well done.

2. The Half Salamander

This exercise can be done sitting or standing and takes about 3 minutes.

1. Sit or stand comfortably. Let your shoulders relax.
2. Look to the right with your eyes, without turning your head.
3. Now tilt your head to the right, towards your right shoulder.
4. Hold this position for thirty to sixty seconds. Breathe gently.
5. Return your eyes and head to the centre, back to neutral.
6. Now look to the left with your eyes, without turning your head.
7. Tilt your head to the left, towards your left shoulder.
8. Hold for thirty to sixty seconds. Let your breathing settle.
9. Return to neutral. Well done.

3. Half Salamander — Variation

This variation reverses the direction of head tilt and eye movement.

1. Sit or stand comfortably.
2. Tilt your head to the left, towards your left shoulder.
3. Now look to the right with your eyes. Opposite to the tilt.
4. Hold for thirty to sixty seconds.
5. Return to neutral.
6. Tilt your head to the right, towards your right shoulder.
7. Look to the left with your eyes. Opposite to the tilt.
8. Hold for thirty to sixty seconds.
9. Return to neutral. Well done.

4. The Full Salamander

This more advanced exercise involves the whole spine and is done on all fours.

1. Get on all fours. Hands beneath your shoulders, knees beneath your hips.
2. Let your head face down towards the floor.
3. Look to the left with your eyes, without turning your head.
4. Now tilt your head to the left.
5. Let your left spine gently twist with the head tilt to the left.
6. Hold this position for thirty to sixty seconds. Breathe.
7. Bring your head and spine back to centre. Straighten out.
8. Now look to the right with your eyes, without turning your head.
9. Tilt your head to the right.
10. Let your right spine gently twist with the head tilt.
11. Hold for thirty to sixty seconds.
12. Return to centre. Straighten out. Well done.

Tips for Practice

• Practice in a quiet, comfortable space where you won't be disturbed.
• Signs of vagal activation include spontaneous yawning, swallowing, sighing, or a sense of relaxation.
• These exercises can be helpful before sleep, during stressful periods, or as part of a daily wellness routine.
• If you experience any discomfort, stop and return to neutral.

When to Use These Exercises

These exercises can be particularly helpful for patients experiencing:

• Anxiety or stress
• Difficulty sleeping
• Chronic tension in the neck and shoulders
• Recovery from illness or surgery
• Heart rhythm disturbances (as a complementary approach)

As with any exercise programme, please consult your healthcare provider if you have any concerns about whether these exercises are appropriate for you.