Looking for a simple yet transformative way to improve your health and calm your nervous system? The thoracic inlet release is a targeted technique that directly stimulates the vagus nerve, boosting relaxation and enhancing your body’s resilience to stress. This exercise also promotes better vascularity and hydration of the nervous system, influencing vital functions like digestion, heartbeat, and breathing.
Let’s explore how it works and guide you through the process!
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What Is the Vagus Nerve?
The vagus nerve is your body’s “rest-and-digest” superstar. It helps calm the nervous system, regulate stress, and improve digestion. This exercise targets the vagus nerve to promote relaxation and enhance overall nervous system resilience.
Quick Anatomy Overview
The vagus nerve exits the brainstem and passes through the jugular foramen. It has two branches, the right and left vagus nerves, which serve different parts of the body:
- Right vagus nerve: Loops around the subclavian artery and innervates the posterior abdominal organs, including the stomach and intestines.
- Left vagus nerve: Loops around the aortic arch and innervates the anterior abdominal organs.
Both branches play critical roles in pulmonary, cardiac, and esophageal nerve networks, regulating vital functions such as breathing, heart rate, and digestion.
Why Focus on the Thoracic Inlet?
The thoracic inlet is where the vagus nerve passes near the collarbones. By decompressing this area with a thoracic inlet release, you can stimulate the vagus nerve, balance your nervous system, and enhance blood flow and lymphatic activity.
How to Perform the Thoracic Inlet Release
Step 1: Find a Comfortable Position
Sit comfortably where you can lean forward, such as at a desk. Rest your elbows on the surface for support.
Step 2: Position Your Thumbs
Place your thumbs on either side of your collarbone. Keep your thumbs as flat as possible rather than pointing them. Adjust as needed to accommodate your anatomy and mobility.
Step 3: Lean and Lift
Gently lean forward into the position, allowing your thumbs to lift the collarbone. As you settle into the stretch, imagine your collarbones “floating.”
Step 4: Add Traction
Once comfortable, slightly traction the tissue outward by thinking of your thumbs moving toward your shoulders. This subtle movement enhances the release.
Step 5: Notice the Response
As you hold the position for 1–2 minutes, you may experience a parasympathetic response, such as sighing, swallowing, or yawning. You can also make small circular motions with your thumbs to amplify the effect.
Step 6: Transition Gently
When finished, ease out of the position. Sit upright, take a moment to breathe deeply, and reflect on any sensations or changes you’ve noticed.
Benefits of This Vagus Nerve Stimulation Exercise
This thoracic inlet release promotes:
- Direct vagus nerve stimulation, which enhances relaxation and reduces stress.
- Increased blood flow and vascularity to the nervous system.
- Activation of the lymphatic system, particularly around the thoracic inlet.
- A calming parasympathetic response to support digestion, heart rate regulation, and breathing.
For best results, pair this exercise with diaphragmatic breathing to maximize the vagus nerve stimulation.
Final Thoughts
This thoracic inlet release is a simple yet powerful technique for improving vagus nerve function and building nervous system resilience. As you practice, you’re not just calming your body—you’re also training it to handle life’s stressors with ease.
If you have any medical concerns or conditions, consult a healthcare professional before trying this technique. Otherwise, enjoy the benefits of this transformative exercise.
For more vagus nerve stimulation exercises and tips to optimize your health, explore our blogs or check out our app, which offers whole-body health programs.
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