Vagus Nerve Priming: The Morning Routine

The first 30 minutes after waking are the most important for your nervous system.

By Sterling Cooley March 18th, 2024
Virtual Reality Priming

Most people start their day in a state of "High Sympathetic" arousal—checking emails, drinking caffeine immediately, and rushing out the door. This triggers a cortisol spike that can leave your Vagus Nerve suppressed for the rest of the day.

By "priming" the Vagus Nerve before you do anything else, you set a foundation of safety. This makes you more resilient to stress, improves your digestion, and helps mitigate common dysfunction symptoms like morning anxiety or brain fog.

Mastering the Tony Robbins Priming Method

The video above demonstrates a powerful sequence designed to peak your state. This multi-sensory experience coordinates your physiology, focus, and breath to stimulate deep vagal tone.

Part 1: The Physiology

  • 01. **Power Breathing**: 3 sets of 30 rapid breaths with arm movements to oxygenate the system.
  • 02. **Heart-Centered Priming**: Hands on heart, feeling the strength and power of your heart beating.
  • 03. **The "O" Sound**: Standing up and making a loud, resonant "O" sound to vibrate the Vagus Nerve.

Part 2: The Focus

  • 04. **Gratitude Meditation**: Visualizing three things you are truly grateful for in your life.
  • 05. **Revisualization**: Reliving three successful moments to flood the brain with positive neuro-transmitters.
  • 06. **Post-Visualization**: Seeing three goals as if they have already been achieved today.

The Vagus-Specific Sequence

1

Resonant Breathing (5 Minutes)

Breathe at a rate of 5.5 breaths per minute (approx. 5.5 seconds in, 5.5 seconds out). This frequency creates "coherence" between your breath and your heart rate, which is the gold standard for Vagus Nerve health.

2

Vocal Toning (2 Minutes)

The Vagus Nerve passes through the larynx and pharynx. By humming, singing, or even chanting, you create mechanical vibrations that stimulate the nerve directly. Try to feel the vibration in your chest and throat.

3

The Salamander Stretch

Look to the right with only your eyes (keep your head straight) until you feel a yawn, sigh, or swallow. Then repeat on the left. This simple move releases tension in the C1 and C2 vertebrae, where the Vagus Nerve exits the skull.

Physical Priming: Cold Exposure

A separate but vital form of physical priming is cold water exposure. Splash ice-cold water on your face or take a quick cold rinse at the end of your shower. This triggers the **Mammalian Dive Reflex**, which immediately slows the heart rate and increases vagal tone. It's the fastest way to "reboot" your system when you feel over-stimulated.

Why Morning Priming Works

Morning cortisol levels are naturally elevated to help you wake up. However, if your Vagus Nerve is weak, this cortisol can easily turn into anxiety. Priming regulates the "HPA Axis" (Hypothalamic-Pituitary-Adrenal), ensuring you stay in a state of alert-calm rather than stressed-alert.

See how this fits into your full day

The "No-Phone" Rule

The single most important part of this routine is that it happens **before** you check your phone. Entering the digital world of notifications and news triggers an immediate sympathetic response. Give yourself 30 minutes of "Vagal Protection" before you let the world in.

Ready for Advanced Priming?

Explore how our Ultrasound VNS technology can take your morning routine to a level that standard exercises simply can't reach.

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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.