Three Vagus Nerve Reset Exercises

In my latest Substack post I mention three polyvagal exercises I’ve been doing regularly to reset my nervous system. I wanted to share the details of those exercises here in case they help you, too.

The Basics Exercise

• Sit tall in a chair (or toilet! That can be a good way to remember to do it!)

• Interlace your hands behind your head. Sit tall.

• With your EYES ONLY, look to the right and hold.

• Breathe, relax, and allow your body to soften.

• Hold 30-60 seconds or until you feel a deep relaxation.

• Repeat on the left side.

Seated Salamander Exercise

• Sit tall in a chair (or toilet! That can be a good way to remember to do it!)

• With your EYES ONLY, look to the right and hold.

• Allow your right ear to melt towards the right shoulder (not turning your head).

• Breathe, relax, allow your head to be heavy and you body to soften.

• Hold 30-60 seconds or until you feel a deep relaxation.

• Repeat on the left side.

Sphinx with Head Turn

• Lay on your belly and prop yourself up on your elbows.

• Anchor your pelvis by pressing down through the pubic bone.

• Draw shoulders down out of your ears and extend your neck naturally (don’t look up too high).

• Turn your head to look over your right shoulder and hold for 1 minute, switch.