Struggling to fall asleep or wake up feeling tired? In this third episode of the Vagus Nerve series, Brain Education Instructor Brittany Rega guides you through a 10-minute evening routine designed to help your nervous system shift out of stress mode and into a state of deep relaxation.
Using toe tapping, brain wave vibration, and breathwork, this gentle practice stimulates your vagus nerve, calms your body and mind, and prepares you for a night of truly restful sleep.
🌙 Evening Vagus Nerve Routine Benefits: ✔ Promotes deep, restorative sleep ✔ Calms mental chatter and tension ✔ Activates the parasympathetic nervous system ✔ Releases stagnant energy & supports detox
✨ Make this a part of your daily routine! Subscribe to Brain Education TV for more 10-minute joint exercises and holistic wellness tips. 🔔
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Hello Earth citizens, my name is Brittany and you're watching Brain Education TV.
Today I'm going to guide you through a 10-minute routine to help stimulate and activate the vagus
nerve for deeper, better sleep. Have you ever gone to bed exhausted but your mind won't turn off?
Or maybe you fall asleep and you wake up just feeling as tired. That's because your nervous
system hasn't fully shifted into a state of rest. At the center of this shift is the vagus nerve,
the longest carneal nerve in your body running from your brain stem down to your heart,
your lungs, your digestive system and ending in your gut. It plays a major role in helping your
body move out of stress mode and into a state of deep relaxation. One of the best ways to activate
the vagus nerve is through gentle rhythmic movements. During this 10-minute routine today,
I'm going to share with you toe tapping. This is a simple yet very powerful technique
that sends vibrations through your legs, your hips and your spine, stimulating the vagus nerve,
preparing your body for deep restorative sleep. Let's begin. So for today's practice, you're
going to need a space where you can lay down. And once you're here, you can bring your hands
by the sides of your body. Breathe in, feel your chest and abdomen rise. And breathe out,
feel your chest and abdomen drop back into your spine. Let's begin toe tapping. We're going to
move our left and right foot in towards each other. Now, if your two big toes don't touch,
that's perfectly fine. Really, this motion is coming from your hips.
Naturally, from your hips, your legs will move and your feet will move inward.
And we want to keep that breathing in through your nose, out through your mouth as you
tap your left and right big toes. When we activate our vagus nerve, we are activating
our autonomic nervous system. We are putting the state of sympathetic, which is fight and flight,
out of commission. And we are bringing into awareness parasympathetic, which is the state
of rest and digest. Through toe tapping, we are activating nerve endings, about 7,000 of them,
in our feet alone. Breathe in and breathe out. Breathe in and breathe out. Now, slowly stop
and feel energy moving through your pelvis, through your hips, your legs, and your feet.
And let's begin again. Rest and sleep are two totally different experiences.
Even I can check off my to-do list, I've slept for eight hours, does not mean that my body
and my consciousness have fallen into a deep, restful state. I can take 30 minutes,
and when I'm fully present in my body, it can be much more beneficial
than eight hours of my body just completely turning off. And slowly stop. Breathe in
and exhale. Breathe out. Something to add, we can do also brainwave vibration. So,
as you do toe tapping, you can move your head side to side.
Let's turn up the speed, moving five times faster.
See if you can start to feel a change of temperature in your body. Maybe you can feel
cold energy in your hands and feet, or maybe you start to feel warmth,
either in your feet or your hands, or maybe even your abdomen. Now, slowly stop. Feel
tingly, vibrational feeling from the top of your head all the way down to the bottoms of your feet.
Relax your upper back, middle back, and the lower back. And see if you can feel
some weight of your body, kind of like your body is melting into the ground beneath you.
And feel supported by the earth, the earth holding your body. Breathe in and exhale. Breathe out.
Breathe in and exhale. Breathe out. And let's begin again, toe tapping with brainwave vibration.
If at any point you begin to feel dizzy, you can stop moving your head side to side and just focus
on toe tapping. Focus on the bottom half of your body. But try your best not to completely stop.
Relax your shins. Relax your calves. Relax your ankles. Totally relax the lower half of your body
as you continue this rhythmic motion. Now, slowly stop. Your body is melting into the ground beneath
you. Your body is releasing toxins. Your body is releasing stagnant energy. All you have to do is
breathe in and breathe out. Now, this will be our last time toe tapping. Let's begin.
Toe tapping and brainwave vibration. Relax your chest. Relax your arms. Relax your wrist.
Relax all of your fingers. Relax all of the muscles on your face.
And see if you can start to feel some saliva accumulating in your mouth.
This is a good sign that energy is circulating through your body.
And moving as fast as you can for 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Slowly stop.
Vibration. Vibration. Vibration. Your body is now entering a deep state of relaxation.
You have stimulated and activated your vagus nerve, helping to prepare your body.
Now, bending your knees so your feet are on the ground and place one hand over the other
on your lower abdomen. And we'll begin lower abdomen breathing.
And take your time. And when you're ready, you can turn on to the side of your body
and slowly make your way back up, getting ready for sleep. Take a moment to see how your body
feels now. Do you feel lighter? Can you feel a pleasant warmth or heaviness? And this is the
power of the vagus nerve. By activating it, you are signaling to your body that it's safe to slow
down, let go of tension, and prepare for deep restorative sleep. If you enjoyed this video,
subscribe to our channel and hit the bell icon to get notified every time we upload a new video.
And if you'd like to go a little bit deeper, check out the description below
to explore our online workshops and take your practice to the next level. Until next time!
