I created the following from combining established Vagus nerve exercises in a way that can be used to both broadly measure your vagal tone real-time and as a feedback mechanism for any technique related to Vagus nerve health. By timing how long it takes to trigger a vagal response before a technique and after, you can quickly see if there is any direct benefit for you. The bigger the change in response times pre and post, the bigger the benefit of any given Vagus nerve protocol. The inverse is true as well; if there is no change in response time, it is unlikely that whatever method you are trying is not having the desired effect. This is used specifically by my patients to both strengthen vagal tone in between acupuncture treatments and before and after each session of my Vagus nerve meditation, the NOVA Flow Meditation. The meditation itself will be outlined in my next post.
This is the timed Vagus nerve exercise done before and after every meditation session:
1) Lay flat with your head straight, eyes on the ceiling.
2) Place your right hand on your rib cage, fingertips on the most sensitive spot inferior to the xiphoid process, on or near the edge of the diaphragm.
3) Turn your eyes to the right side without moving your head to the maximum lateral range of motion for the eyes. You can think of it as looking at the right wall, at head level, without moving your head.
4) On every exhale, you hum at a pitch that makes the hum's vibration felt around mid-throat or voice box region.
5) Now, on both inhale and exhale, start lightly tapping the spot you found on the diaphragm with the right hand while you maintain your eyes to the right. Start counting the seconds from the first tapping and stop counting when you get a Vagus nerve response. A vagal response is something automatic (it is part of the parasympathetic nervous system (PNS) we're checking here after all) like a yawn, a sigh, a cough, or any other nerve response which is automatic. The yawn is most common but can be something weird like what my sparring partner experiences; a tickle at a specific spot in his left quadriceps.
6) Once a vagal response is achieved, switch sides. The eyes will go to the left wall and the left hand will be lightly tapping the diaphragm spot. Start counting the seconds from the first tapping and stop counting when you get a Vagus nerve response.
Most people will find one side has a faster response time than the other. While that is clinically relevant information for me, all you need to do is remember the fastest response time and which side is slower. You will be comparing the fastest response time pre and post meditation to assess progress and effectiveness.
One vagal response each side makes a set.
For the Vagus nerve meditation or for technique feedback, only 1 timed set pre and 1 timed set post is needed.
When used for decreasing Vagus nerve inflammation, combine with the exercise below and start the first week doing one set, 2-3x/day. In the second week, do 2 sets, 2-3x/day and in the 3rd week, 3 sets.
This is an adjunct Vagus nerve exercise used in conjunction with the above when focusing on strengthening vagal tone is your goal:
1) Take your left hand to the right side of the head and pull gently, bringing the left ear towards the left shoulder.
2) Take your right hand to the middle of your left torso and gently pull towards the right side, making a slight "C" of the upper body.
3) While maintaining the "C" position, look up to the ceiling while humming a pitch that allows you to feel vibrations in the middle throat region.
4) Once you get a vagal response, switch sides.
Once on each side makes 1 set. Start the first week doing one set, 2-3x/day. In the second week do 2 sets, 2-3x/day and in the 3rd week, 3 sets.
If you have any questions, please feel free to reach out.
Paul Rooney L.Ac., M.Ac., NCCAOM Dipl.
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