Your vagus nerve is a major highway between body and brain that helps you shift from fight-or-flight into rest-and-digest. You don’t need an hour-long session to feel the shift; this 15-minute micro-routine pairs restorative positions with breath and gentle herbal support.
Why the vagus nerve matters
When the vagus nerve is toned, heart rate slows, digestion improves, and stress signals quiet. You feel clearer, sleep better, and bounce back faster after daily stressors.
15-minute vagus-nerve routine
Practice once daily or as an evening wind-down. Use props (pillows/blanket). Move slowly and pain-free.
1) Supported Heart Opener (3 minutes)
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Lie back over a pillow placed horizontally under shoulder blades; another under head.
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Breathe into the ribs. Exhale with a soft sigh to lengthen the exhale.
2) Legs-on-Couch (3 minutes)
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Calves on the couch seat, back on the floor.
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One hand on belly, one on heart; inhale 4 counts, exhale 6–8 counts.
3) Side-Lying Twist (3 minutes)
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Lie on right side; knees bent. Rotate left shoulder toward the floor.
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Slow nasal breathing; drop your jaw and brow on each exhale.
4) Seated Humming (2 minutes)
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Sit tall; hum gently on the exhale (“mmm”).
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The vibration stimulates vagal pathways in the throat and face.
5) Guided Stillness (4 minutes)
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Lie flat; scan from toes to crown.
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Imagine exhale as a soft wave washing tension away.
Gentle herbal companions
- Evening tea: choose a calming blend (e.g., chamomile, Goodnight Moon Tea).
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For the sniffle seasons: rotate in Elderberry ImmuniTea or Cold and Flu Support Tea on higher-exposure days.
- Kid-safe calming: a mild kid-friendly option like Kid’s Mellow Magic before bedtime.
For personalized guidance or if you’re on medications, schedule an Herbal Consultation—we can match herbs to your constitution and current routine. Spring To Health
Make it stick
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Pair the routine with a phone-off cue and dim lights.
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Add 2 minutes of box breathing during daytime stress spikes.
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Consider a Restorative Yoga class to learn prop setups and get hands-on support.
Browse Classes for restorative sessions and stress-relief offerings. Spring To Health
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Explore calming and immunity teas in the Shop → By Benefits (Stress Support & Immunity).
