Written by OSEA Staff | Updated September 19, 2023
Imagine your inner nerve center as a video game. Also known as cranial nerve X, the vagus nerve is the longest of the 12 cranial nerves in the body. It acts as the game’s controller, traveling from the brainstem all the way to the colon. It sends signals to the brain regarding pain, pressure, and temperature and prompts different organs to rest and digest.
As part of the parasympathetic side of the autonomic system, the vagus nerve also regulates several involuntary motor functions, from stimulating the soft palate and neck muscles to prompting contractions that aid digestion. It also stimulates heart muscles, leading to a lower resting heart rate.
Regarding sensory function, the vagus nerve is divided into somatic components that control skin and muscle sensations, and visceral components that regulate organ sensations. The vagus nerve also aids healing by causing inflammation that wards off infections and helps the body recover.
When the vagus nerve is “toned,” it can effectively regulate the functions mentioned above and aid emotional health and overall well-being. There are many helpful tools designed to support your vagal tone, including a vagus nerve massage.
6 Steps for a Vagus Nerve Massage
1. Apply Massage Oil
Begin with two pumps of body oil into the hands. We love using our Vagus Nerve Oil. The combination of juniper, lavender, and chamomile essential oils is a soothing blend that provides a moment of relaxation and balance during your day. The oil has slip, too, preventing friction between your hands and skin.
2. Inhale Deeply
After putting two pumps of body oil into your hands, cup your hands to your nose and take a deep whiff. Chronic stress can have an adverse effect on vagus nerve function, and this purposeful blend of soothing essential oils has a calming effect.
3. Massage Your Neck
Pressure points in the neck stimulate the vagus nerve and evoke a relaxation response. Use your clavicle as the starting point. From there, apply light pressure in an upward movement along the left side of your neck. Repeat on your right side.
4. Move to Your Ears
Devote attention to the top of your earlobes, the base, and the cartilage at the ear canal. With two fingers, gently rub these areas of each ear at the same time. These parts of the ear contain vagus nerve-stimulating pressure points.
5. Rub Your Feet
You can use your feet to massage the vagus nerve, too. Gently tug on your toes, use your thumb to massage the soles, and move your ankles to kickstart the parasympathetic nervous system into gear.
6. Shift Your Gaze
Place your hands on your chest with your fingers intertwined. Move your interlocked hands behind your head (to create more pressure), keeping your head straight, but look to the right. Hold this position until you feel a yawn come on. Yawning is a response to vagus nerve stimulation. Then, repeat on the left side.
This simple technique is super soothing and helps you slip into a more relaxed state. Try before bed or anytime you’re feeling stressed.
This content has been reviewed and updated on September 19, 2023.
