**🔼 Up:** [[The Definitive Guide to Accessing the Healing Power of the Vagus Nerve]] **\#️⃣ Tags:** #NervousSystem --- The Basic Exercise is part of a series of exercises developed by Stanley Rosenberg to improve the function of the five cranial nerves responsible for social engagement by activating the ventral branch of the vagus nerve—the 10th cranial nerve involved in our physical health, emotional regulation and social engagement. It draws on principles from osteopathy and craniosacral therapy and works by using simple eye movements while supporting the back of the cranium to activate the neural pathways that help to shift our nervous system from states of sympathetic spinal activation (fight or flight) or dorsal vagal shutdown (freeze) into a balanced and socially engaged state. When we make these eye movements as we support the base of our skull, a neurological connection is created which helps to realign the vertebrae in our neck, improving blood flow to the brain stem, which is where the vagus nerve originates, and in turn releasing patterns of tension that might've been in place for years. The exercise doesn't require any equipment or extensive training—it's super simple, only takes a few minutes to complete, and produces noticeable shifts rather quickly. # How It Works The Basic Exercise is powerful for resetting the nervous system and stimulating the ventral branch of the vagus nerve. It works by: - **Non-forcing release** — takes advantage of the direct neurological link between eye movements and the suboccipital muscles to create a release without any force. - **Activating the vagal brake** — stimulates the parasympathetic rest and digest system by activating the ventral branch of the vagus nerve which helps with stress, anxiety or shutdown states. - **Repositioning critical vertebrae** — aligns the atlas (C1) and axis (C2) vertebrae, which often rotates out of position during stress or [[✦ Trauma]]. - **Increasing blood flow** — relieves compression on the vertebral arteries which help increase circulation to the brainstem where the cranial nerves originate. - **Harmonising cranial nerve function** — improves the function of all five cranial nerves necessary for social engagement. # Muscles Involved The Basic Exercise primarily engages the: - **Subocciptal Muscles** — small and deep muscles at the base of the skull which connect the occiptal bone to the first two vertebrae (atlas C1 and axis C2). These are directly influenced by eye movements and when balanced, allow for vertebral alignment and proper blood flow. While secondarily engaging the: - **Sternocleidomastoid (SCM)** — paired muscles that run diagonally from behind the ears to the sternum and collarbone. The SCM muscles is what rotates the head. When the SCM is chronically tight, this can cause migraines, limited neck movement and forward head posture. - **Trapezius** — a large diamond shaped muscle that extends from the base of the skull, across the shoulders and down the back. Tension and imbalances with the trapezius often contribute to neck and shoulder pain. # Goal The goal of The Basic Exercise is to improve the alignment of C1 and C2 vertebrae, increasing the blood flow to the brainstem which has affect on the five cranial nerves responsible for social engagement: - 5 (trigeminal). - 7 (facial). - 9 (glossopharyngeal). - 10 (vagus - particularly the ventral branch). - 11 (spinal accessory). # Instructions **Before you start** — test your baseline neck movement by gently rotating your head to the right and left (check the rotation test above). Pay attention to and take note of your range of motion and any pain, stiffness or tension as you do this on each side. 1. Interweave the fingers of both of your hands together. This will become the cradle for the back of your head. ![[Basic Exercise — 1.png|400]] 2. Lie on your back on a flat surface. 3. Place your interwoven hands behind your head with the weight of your head resting on your fingers. Your fingers should feel the hardness of your skull. *If you have a stiff shoulder using just one hand is good enough as long as your fingers contact both sides of the back of your head.* ![[Basic Exercise — 2.png|400]] 4. While keeping your head still, move only your eyes to look as far to the right as is comfortable. Keep looking to the right. 5. Hold this position until you notice a natural physiological response—a swallow, yawn, sigh deeper breath or general feeling of relaxation. This might take up to 30-60 seconds. 6. Bring your eyes back to centre and look straight ahead. 7. Repeat by doing your left side. Move only your eyes to look as far to the left as is comfortable. 8. Hold until you notice a swallow, yawn, sigh deeper breath or general feeling of relaxation. 9. Sit up or stand slowly after finishing. **After completing the exercise:** Test your neck movement again by gently rotating your head to the right and left. Notice any improvements in range, smoothness of movement, or reduction in pain. # Resources ## 1. Stanley Rosenberg's Book If you've found this helpful, consider picking up Stanley Rosenberg's book. It's a little technical, but highly valuable: [[Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg]]. ## 2. Video — The Basic Exercise  # Other Exercises & Experiments - [[Vagal Assessment — Discovering Your Nervous System State]] - [[Osteopathic Technique for Treating Hiatal Hernia|Stomach Pull-Down]] - [[Salamander Exercise for the Vagus Nerve|Salamander Exercise]] - [[SCM Exercise for the Vagus Nerve|SCM Exercise]]