Self-Massage
(Abhyanga) 

Abhyanga, an ancient Ayurvedic practice, is a gentle touch that awakens the body's innate healing abilities. A face massage can stimulate the vagus nerve by gently massaging the muscles and tissues around the eyes, forehead, and ears. Through rhythmic strokes and deep pressure, this massage technique stimulates circulation, reduces tension, and promotes a sense of well being. Embrace the power of touch and embark on a journey of self-care. This simple yet profound practice invites you to connect with your body, to listen to its wisdom, and to nurture its well being. Let this daily ritual be your sanctuary, a place where you can recharge, rejuvenate, and rediscover the beauty of self-love.

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Here are some tips for massaging the face to stimulate the vagus nerve: 

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Rub hands together to bring heat to hands.​​

• Start with the crown of your head

     Gently massage your scalp in circular motions.

• Move to the temples

      Use gentle pressure to massage your temples in small, circular motions. This can help       relieve tension and headaches.

• Massage the forehead

     Gently move the skin around on the forehead, including the area between the                eyebrows. 

• Massage the insides of the eyebrows

      Use gentle circular movements to massage the insides of the eyebrows. You can also       explore the tops of the eyebrows for any tender spots. 

• Massage the back of your neck  

​      Apply gentle pressure to the base of your skull and massage the muscles along your         neck. This can help relieve tension and improve circulation.

• Massage your ears.               

      Gently pull on your earlobes and massage the outer part of your ears. This can help         improve hearing and relieve stress.

• Cup the eyes

  Let your eyes rest into your hands and feel the warmth of your hands supporting your eyes. The darkness created by cupping your hands over your eyes can help reduce sensory input, promoting relaxation and calming the mind. The warmth generated by your hands can soothe the eye muscles and reduce tension, contributing to a sense of peace and well being.

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Head and Face Tapping

Gentle tapping of the face, particularly around the jawline and temples, can help stimulate the vagus nerve. This can be especially useful for those looking to reduce tension in the facial muscles or relieve headaches.

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Eye Exercises (Netra Vyayamam)

Here are some eye exercises that can help stimulate the vagus nerve:

• Eye circles

  While sitting or standing, place your fingertips around your temples and make small circles around your eyes. 

• Eye movement

  While keeping your head still, move your eyes from side to side. You can also try tracing the faces of a clock with your eyes. 

• Focus on an object

  Hold a small object about four to six inches in front of your face and focus on it for about 20 seconds. Then shift your focus to look off in the distance for about 20 seconds. Repeat four times. 

• Eye gaze

  While seated, turn your head to the left and right. Then, look toward one of your elbows for one minute or until you feel the need to yawn, sigh, or take a deep breath. 

• Eye rub

  Gently rubbing your eyes can stimulate the vagus nerve and trigger the oculocardiac reflex, which can slow your heart and relieve stress. 

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Ear Massage

You can also try massaging the vagus nerve in your ear by gently sliding your finger into the hollow above the ridge just above your ear canal and making gentle circles. 

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As you conclude your self-massage, take a moment to savor the sense of peace and rejuvenation that fills your body and mind. This simple yet powerful practice can be a transformative part of your daily routine.

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Remember: Self-care is not selfish; it's essential.