The Ultimate Vagus Nerve Daily Planner

A strategic blueprint for optimizing your nervous system from sunrise to sunset.

By Sterling Cooley March 20th, 2024
Daily planning and wellness

Optimization isn't about doing more; it's about doing the right things at the right time. Your Vagus Nerve operates on a circadian rhythm, and by aligning your practices with this internal clock, you can achieve far greater results with less effort.

If you're already experiencing Vagus Nerve dysfunction symptoms, this planner is your roadmap to recovery. It integrates morning priming, midday resets, and evening shutdowns into a cohesive system.

Phase 1: Morning Activation (6–9 AM)

The goal of the morning is to signal "safety" to the brain while gently awakening the nervous system. Cortisol is naturally high, so we want to channel that energy without triggering anxiety.

  • 06:30 **Cold Exposure**: 30-second cold face splash or shower to trigger the mammalian dive reflex.
  • 07:00 **Breathwork**: 5 minutes of box breathing (4-4-4-4) to stabilize HRV.
  • 07:30 **Priming**: Gentle neck stretches and vocal toning (humming) while preparing breakfast.
  • 08:00 **Light Movement**: A 10-minute walk to get natural sunlight into the eyes.

Phase 2: Midday Reset (12–2 PM)

Midday is the most common time for a "nervous system crash." By performing a mini-reset, you can avoid the 3 PM slump and maintain high cognitive function.

  • **Mindful Eating**: No screens while eating. Focus on chewing slowly—this stimulates the cephalic phase of digestion via the Vagus Nerve.
  • **The 2-Minute Reset**: Close your eyes and perform three "physiological sighs" (two inhales through the nose, one long exhale through the mouth).
  • **Social Connection**: Briefly talk to a friend or colleague. Positive social engagement is a powerful vagal stimulator.

Phase 3: Evening Shutdown (6–10 PM)

This is where we transition into deep Sleep Hypnosis mode. We want to eliminate all sympathetic "noise."

  • **Gargling/Humming**: 2 minutes of vigorous gargling with water or loud humming to stimulate the laryngeal branches.
  • **Tech Shutdown**: Blue light off by 8:30 PM. Blue light suppresses the Vagus-Melatonin connection.
  • **Pillow Speaker Setup**: Load your Sleep Hypnosis audio and prepare for a phone-free night.

Consistency is Your Only Metric

You don't need to be perfect. If you only hit Phase 1 today, that's a win. The Vagus Nerve responds to consistency over intensity. For a deeper dive into the tools mentioned here, check out our Top Recommended Products list.

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Sterling Cooley

About the Author

Sterling Cooley is a world-renowned educator on the empowerment one gets from effective Vagus Nerve Stimulation. You can find him speaking through Live Daylong Workshops on the power of Ultrasound Stimulation of the Vagus Nerve through his VagusSkool.com project, and join his free online community at Skool.com/vagus.