Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism

by Stanley D. Rosenberg

In this exercise, your ears should be neither lifted above nor dropped below the level of your spine. In order to find the right head position, lift your head slightly above what you think is right. You should be able to sense that your head is slightly raised. Then lower your head slightly below what you think is right. You should be able to sense that your head is lower than it should be. Go back and forth between the two positions. Take your head up a little and then take it down a little. Try to find a position in the middle where your head does not feel too far up or down. Although you may never find this position exactly, you can begin to zero in on it. Once you have found a good position for your head relative to your spine, look to the right with your eyes, hold them in that position, and side-bend your head to the right by moving your right ear toward your right shoulder. Complete the movement by letting the bend in your side continue beyond your neck, all the way down to the base of your spine. Hold this position for thirty to sixty seconds. Bring your spine and head back to center.