Coping Skill: “Salamander Vagus Nerve Reset”
Click HERE for a youtube video explaining this concept deeper!
“Salamander Vagus Nerve Reset” is a somatic exercise often attributed to Stanley Rosenberg, a bodyworker and author of Accessing the Healing Power of the Vagus Nerve. It's a gentle, non-invasive technique designed to stimulate the vagus nerve and help your nervous system shift from fight-or-flight to a more regulated, rest-and-digest state.
🧠 What is it?
The salamander exercise activates a reflex in the upper neck and cranial nerves that supports ventral vagus nerve tone — the part of the vagus nerve linked to social connection, calm, and emotional regulation.
It’s called the “Salamander” because it mimics the developmental movement pattern seen in early animals (and human embryos!) where head and eye movements regulate spinal and nervous system development.
🦎 How to Do the Salamander Vagus Nerve Reset
(Takes 1–2 minutes. You can do this lying down or seated with head support.)
Step-by-Step:
Lie flat on your back (or recline comfortably in a chair) with your head supported.
Clasp your fingers behind your head at the base of your skull — where your skull meets your neck.
Without moving your head, look with just your eyes to the right as far as you comfortably can.
Hold this position and breathe naturally.
Stay here for 30 seconds to 1 minute, or until you notice a release cue: a sigh, swallow, yawn, eye blink, or a sense of relaxation.
Bring your eyes back to center, then repeat on the left side.
🧘♀️ Why It Works
The eye movement activates the oculocervical reflex, which is wired into your cranial nerves.
This reflex can help reset neck muscle tone, improve vagus nerve function, and promote parasympathetic activation.
It sends a signal to your brainstem and nervous system: “I am safe — you can settle down now.”
🌀 What It Helps With
Reducing chronic anxiety and tension
Enhancing emotional regulation
Supporting social engagement
