The vagus nerve is the longest nerve in the body,
Connecting our organs to the brain.
Stimulating the vagus nerve sends messages of safety to the brain by activating the parasympathetic nervous system,
Bringing us out of the fight or flight state and into a relaxed state of rest and digest.
But how can we do this?
Well,
The auricular branches of the vagus nerve are situated near our ears,
So an ear massage is an effective way to stimulate it.
As well as regulating our emotions,
It can also benefit our digestive system and improve sleep.
These exercises must be done very,
Very gently.
If at any time you feel pain,
Please stop.
So let's begin.
Start by gently pulling your right ear away from your skull.
See what that feels like.
Wiggle it around a little bit.
Now pull your left ear away from your skull and see how they compare.
Notice whether one feels tighter than the other.
The first little massage we will do is to find on the right ear the small hollow above the ridge just above your ear canal,
Right below the top of your ear.
Gently pull your finger into the hollow and make small circles there,
Very gently moving the skin in these small circles.
Now just notice how this feels.
Notice any changes.
Perhaps you feel calmer already.
Now let's do the same on the other side.
Find on the left ear the small hollow above the ridge above your ear canal,
Right below the top of your ear.
Gently put your finger into the hollow and make small circles there,
Very gently moving the skin in these small circles.
And just notice if there are any feelings or sensations coming up for you.
You may need to swallow.
Simply notice.
Next,
Put your finger into your right ear canal and find the back of your ear canal.
Think about the skin rather than going in deep.
Do it really gently so that your nervous system receives the sensory input.
Make gentle circles.
All the while I invite you to notice how this makes you feel.
Now let's do this on the other side.
Put your finger into your left ear canal and find the back.
Think about the skin rather than going in deep.
And do it really gently.
Make gentle circles.
And really notice what comes up for you.
Do you feel any sensations,
Emotions,
Do you see any images?
Pull your right ear gently away from your head and then gently down and then gently up.
This can help if you get headaches.
Now pull your left ear gently away from your head,
Pull it down and then gently up.
Do your ears feel the same?
Perhaps one or both sides feel looser.
It's okay if not.
Now take gentle hold of your right ear between your index finger and thumb.
With the index finger in the ear,
Massage four gentle circular motions forwards and then backwards.
And now let's do the same with the left ear.
Take it gently between your index finger and thumb and massage four gentle circular motions forwards and then backwards.
Touch the skin just behind your right ear and stretch it upwards and then hold it there.
We're not pressing hard.
Then pull it down and hold it there.
And finally,
Stretch it backwards away from your face.
Let's do the same with the skin behind your left ear.
Stretch it upwards and hold it there.
Gently pull it down and hold.
And lastly,
Stretch it backwards away from your face.
What do you notice?
Are there physiological changes?
A good indicator would be a feeling of butterflies in your tummy.
But don't worry if you don't feel this.
I invite you to simply notice.
This easy technique can be used to calm your nervous system as a quick fix.
However,
If you practice it routinely,
Thus improving vagal tone,
It can have far-reaching benefits on your health and general well-being,
Bringing you balance and healing.
