If you’ve been dealing with heart rate fluctuations, blood pressure irregularities, or even anxiety and stress, your autonomic nervous system might be out of balance. One of the most effective ways to restore that balance is by addressing the vagus nerve.
The vagus nerve regulates heart rate, digestion, and overall relaxation. Through vagus nerve stimulation techniques like myofascial release, you can experience immediate relief, promoting relaxation and reducing tension. This particular neck myofascial release technique not only stimulates the vagus nerve but also supports the lymphatic system, enhancing circulation and reducing congestion.
Rather watch or listen?
Understanding the Vagus Nerve & Lymphatic Connection
The vagus nerve exits the brainstem through the jugular foramen, traveling down the neck and branching into areas like the ear and throat before continuing into the chest and abdomen. Along its path, it intersects with key lymphatic structures. When lymphatic flow becomes sluggish—whether due to illness, stress, or inflammation—it can contribute to vagus nerve dysfunction.
Recent research has even found that individuals recovering from viruses, like COVID-19, often have thickening or fibrosis in the vagus nerve near the neck, indicating prior inflammation. By using a gentle vagus nerve exercise like myofascial release, you can help restore optimal function, reduce stress, and improve overall well-being.
Step-by-Step Guide to Neck Myofascial Release
This simple but powerful technique can be done anytime, anywhere. It’s a great way to reset your nervous system, reduce muscle tension, and enhance lymphatic drainage. Here’s how to do it:
- Position Your Hand: Place a flat hand just below your jawline, at the side of your neck.
- Apply Gentle Traction: Using a light touch, pull the skin slightly upward toward the back of your ear. Imagine giving yourself a subtle facelift.
- Hold & Wait: Maintain this position for 30 seconds to two minutes. Breathe deeply and allow your body to respond.
- Observe Your Reaction: You may notice a sigh, swallow, yawn, or an overall feeling of relaxation—signs of effective vagus nerve stimulation.
- Repeat as Needed: You can do this on one side or both sides at the same time.
This technique is incredibly gentle yet powerful. It doesn’t require force—simply allowing the tissue to shift and release is enough to encourage a reset of the nervous system.
Why This Works
This vagus nerve exercise combines two essential elements:
- Vagus Nerve Stimulation: Encouraging relaxation by activating the body’s parasympathetic nervous system, which counteracts stress and tension.
- Lymphatic Drainage: Reducing congestion that may interfere with vagus nerve function and circulation.
Because the vagus nerve is deeply connected to both physical and emotional well-being, even small, consistent practices like this can have profound effects. Many people report feeling an instant sense of calm and relief after performing this neck myofascial release.
Incorporating This Into Your Routine
This simple technique can be performed:
- First thing in the morning for a gentle wake-up
- During stressful moments as a calming reset
- Before bed to encourage relaxation and better sleep
Adding this vagus nerve exercise to your daily routine can help regulate your nervous system, improve circulation, and support overall wellness.
Final Thoughts
The neck myofascial release technique is an easy, effective way to support vagus nerve health and promote relaxation. This simple practice can provide profound relief, whether you’re dealing with stress, tension, or autonomic imbalances. Try it for yourself and notice the difference!
Next Steps
If you found this helpful, please give it a like, share it, and subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Our goal is to help you live your best life, heal, transform, and, more importantly, thrive.
Join Our Community
You can always join us in our app, the Movement Paradigm. We have lots of challenges every other month—everything from movement to the nervous system, nutrition, and so on. And we have a great community of people.
You can also reach out to us for an individual appointment for functional medicine or holistic physical therapy. If you really want to get to the root cause, please reach out to us.
Other things that might interest you:
