A few quick notes to help you orient within our pages:

• If you’re new, or need a review, here’s the link to the START page.

• You can find last month’s post (our 21st) on vagal tone here.

• Monthly & Supplementary Posts + Recordings can be accessed by topic from the navigation bar atop the Wandering Around Vagus Homepage.

• All past posts are listed in reverse chronological order on the archive page.​

THIS MONTH’S WORK

This month we delve into vagal massage, which means we’re hovering in the overlap between the physical, mental and emotional realms of the body and uncovering how the vagus nerve helps in the maintenance of each of these realms. This post is the first of a two part exploration and focuses on the simplest forms of vagal massage.

As we’ve said many times in WAV, the vagus nerve, aka the "wandering nerve" is one of our longest and most complex nerves. It runs from the brainstem through the face, ears and neck, down through the heart and into the abdomen and affects many other vital organs along the way. Through its influence on heart rate, digestion, and emotional regulation, the vagus nerve helps us maintain a sense of calm and balance. Vagal massage—a form of gentle, focused stimulation of the nerve—has recently gained popularity for good reason as a way to enhance vagal tone, reduce stress, and promote resilience.

By the end of this 12 minute audio you’ll have a better sense of:

• How to practice simple forms of vagal massage

• Why/how they work

• Benefits of vagal massage

• The role of vagal tone in vagal massage

• How to incorporate vagal massage into your everyday routines with minimal disruption

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The vagus nerve is at the center of the parasympathetic nervous system, often referred to as the “rest-and-digest” system. This system, also connected to the vagus, counters the sympathetic nervous system, which drives the “fight-or-flight” response. To bring calm, the vagus nerve can send signals that slow the heart rate, reduce blood pressure, and promote digestion and relaxation. High vagal tone (a strong vagus nerve response) is associated with improved emotional regulation, reduced anxiety, and better physical health. Conversely, low vagal tone has been linked to chronic stress, inflammation, and mental health challenges.

Vagal massage stimulates the vagus to increase vagal tone, helping the body move from a state of stress to relaxation and balance. It can be a simple yet effective way to manage stress, anxiety, and other emotional or physiological symptoms. The simplest forms can be done anytime, anywhere our hands are free, and in some cases, even when they aren’t.