June’s blog
Vagus Nerve Yoga: A Gateway to Calm, Connection & Healing
In our fast-paced, stress-saturated world, many of us live in a state of chronic fight-or-flight. But nestled quietly within your body is a built-in pathway to peace – the vagus nerve. Activating and supporting this powerful nerve through specialized yoga practices can profoundly impact your mental and physical health.
Welcome to Vagus Nerve Yoga, a mindful, therapeutic approach designed to soothe the nervous system, enhance emotional resilience, and reconnect you to your body.
What Is the Vagus Nerve & Why Does It Matter?
The vagus nerve is the longest cranial nerve in your body, running from your brainstem down through your neck, lungs, heart, and into your gut. It’s the main nerve of the parasympathetic nervous system, responsible for the “rest and digest” response.
When the vagus nerve is toned and functioning well, you feel:
- Calm, but alert
- Emotionally balanced
- Connected to others
- Physically well (with better digestion, heart rate variability, and immune function)
Chronic stress, trauma, and poor posture can all interfere with vagal tone, which may contribute to anxiety, depression, IBS, migraines, inflammation, and fatigue.
What Is Vagus Nerve Yoga?
Unlike a typical yoga class that might focus on flexibility or strength, vagus nerve yoga is about nervous system regulation.
How It Differs From Traditional Yoga:
Traditional Yoga
Focuses on physical poses, strength, and flow
Often fast-paced or challenging
Emphasizes flexibility, alignment, or breath awareness
May activate the sympathetic nervous system in intense flows
Vagus Nerve Yoga
Focuses on the nervous system, slow movement, and regulation
Gentle, often with long holds or micro-movements
Emphasizes breathwork, neck/jaw mobility, sound, and interoception
Activates the parasympathetic (healing) response.
Vagus-Nourishing Breathwork Techniques
Your breath is the easiest and most direct way to stimulate the vagus nerve.
- Extended Exhales
- Inhale for 4, exhale for 8.
- Long exhales activate the parasympathetic nervous system via vagal pathways.
- Humming Breath
- Inhale through your nose, and exhale with a long, gentle hum.
- Vibrations stimulate the vagus nerve via the vocal cords and inner ear.
- Box Breathing
- Inhale 4 – Hold 4 – Exhale 4 – Hold 4.
- Creates calm alertness; used by Navy SEALs and therapists alike.
- Ocean (Ujjayi) Breath
- Slightly constrict the back of the throat to make a soft ocean sound.
- Stimulates vagus nerve fibres in the throat and brings awareness inward.
Stretches & Movements to Support the Vagus Nerve
The vagus nerve travels through key regions of your body. Gentle stretching and mobility work in these areas can enhance tone and relieve pressure.
1. Neck Rolls + Sternocleidomastoid Release
- Slowly roll your head side to side or tilt one ear to shoulder and breathe deeply.
- Light self-massage of the side of the neck where the vagus nerve runs can help release tension.
2. Heart-Opening Poses
- Supported Fish Pose or Bridge Pose with a block.
- Opens the chest, supporting vagus nerve access to the heart and lungs.
3. Twists
- Seated or Supine Twists support digestion and stimulate vagal pathways in the gut.
- Use slow breathwork to enhance the nervous system effect.
4. Diaphragmatic Breathing in Child’s Pose
- Fold forward and breathe deeply into your belly.
- Massages internal organs and stimulates vagus nerve endings.
5. Lions Breath + Jaw Release
- Inhale deeply, exhale with a loud “HA!” while sticking out your tongue.
- Releases tension in the face and jaw where many vagus nerve branches reside.
Add Sound: Chanting & Vibration
Chanting “OM”, singing, or even gargling water can activate the vagus nerve. These practices stimulate vagal tone through vibration and the vocal cords.
Try:
- Chanting “OM” for 3 minutes at the end of practice
- Humming during breathwork or meditation
- Singing softly during movement
Try This Mini Vagus Nerve Yoga Sequence
Total time: 10–15 minutes
- Neck Rolls + Humming (2 min)
- Supported Fish Pose + Ujjayi Breath (3 min)
- Seated Twist + Extended Exhale (2 min each side)
- Child’s Pose with Belly Breathing (2–3 min)
- Lying on Back + Humming or Chanting OM (2 min)
End with a few minutes of stillness or a body scan meditation.
Why It Matters
Vagus nerve yoga isn’t just about stretching, it’s about resetting. It invites your body into a healing state, gently retraining your nervous system to move from stress into safety. Over time, this practice can:
- Reduce anxiety & depression
- Improve sleep
- Ease chronic inflammation
- Support digestive and immune health
- Deepen emotional resilience
Final Thoughts
You don’t need to be flexible or spiritual to do vagus nerve yoga, you just need a willingness to slow down and listen inward. Whether you’re healing from trauma, managing stress, or just want to feel more connected, this gentle practice offers a powerful path home to yourself.
Join me on my monthly Vagus Nerve Yoga Workshops.
10 – 1pm Edmondsham Village Hall, Wimborne, Dorset BH21 5RE
Each month we connect to a different Chakra too!
It’s a small group, so places are limited, early booking is recommended.
Dates for your Diary:
| Saturday 19th July | 10 -1pm. Throat Chakra |
| Saturday 9th August | 10 -1pm. Third Eye Chakra |
| Saturday 6th September | 10 – 1pm. Crown Chakra |
To Book:
Contact Debbie 07557 879309 – debbie@escapoetowellbeing.co.uk
