Vagus Nerve Stimulation

3 Self-soothing Practices

Bhramari (humming bee practice)

Inhale deeply through your nose. Exhale and hum slowly and with a low resonance.
Keep your jaw relaxed and allow the hum sound to vibrate your mouth and jaw. This
practice helps to stimulate your vagus nerve and also increases the levels of nitric oxide
(NO) release in the paranasal sinuses. Try 10 rounds and see how you feel.

Triangle Breathing with Chin Lock

Inhale through both nostrils 1-2-3-4. Close your nose and lock your chin to your chest
for 1-2-3-4. Lift your chin and exhale slowly 4-3-2-1. Repeat for 10 rounds and see how
you feel. Slow breathing combined with the chin lock help to stimulate your vagus
nerve.

Ear Massage
Place your index finger gently outside the entrance to your ear. Place your thumbs on
the back side. Make small circles forward 1-2-3-4-5, and then reverse, 5-4-3-2-1. Be very
gentle and try 10 rounds. The auricular branch of your vagus nerve can be stimulated
with this simple practice.

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