Reset Your Vagus Nerve with Ear Techniques: A Simple Guide

Brittany Ferri, PhD, OTR/L
Occupational Therapist, Writer
November 07, 2025

This may come as a surprise to some, but the ear contains many intricate structures that play a crucial role in our health and well-being. For example, the smallest bones in the body are located in the ear, and they are responsible for processing information related to our head position. The ear also offers a pathway to the vagus nerve, making this part of the body a simple and accessible option to stimulate the vagus nerve in a non-invasive way. The vagus nerve ear connection is essential for our health, so stimulating it can offer a range of benefits.

In this article, we will provide details about the ear’s connection to the vagus nerve, how exactly vagus nerve ear stimulation works, and considerations to keep in mind for safe completion of these techniques. These vagus nerve stimulation ear techniques are expert-backed, practical, and can be used anywhere to bring a sense of relief to people with vagus nerve dysfunction.

Understanding the Vagus Nerve and Its Connection to the Ear

To understand why the vagus nerve is located where it is, you must first learn about the functions it has within the body. The vagus nerve is a cranial nerve, which means it originates in a part of the brain called the brainstem, located at the back of the skull. 

From there, the vagus nerve travels down the sides of the neck (where it branches off into the ears) into the chest and ends in the abdomen. The lengthy route this nerve takes enables it to have functions directly related to the brain, including regulating emotions between various brain areas.

Just a little way away in the throat and mouth, the vagus nerve works to relay information about taste and controls muscles that allow us to swallow and speak. Moving down the pathway to the chest, we learn that this nervous system structure also controls the functions of the lungs and heart, including blood pressure, heart rate, and breathing rate. When reaching the abdominal area, the vagus nerve plays a crucial role in digestion and overall gut health.

While it appears there is a wide range of functions that fall under the scope of this nerve’s responsibilities, many of these processes are interconnected. This is where the ear’s role in the vagus nerve becomes clearer. 

When the vagus nerve branches off from its main pathway in the neck and reaches the ear, it helps with our body and head’s sense of balance, our ability to hear, the management of pain and inflammation in this area, and more. These functions enable a strong connection between the brain and the body, and the ears are uniquely positioned to serve as a go-between for this purpose.

How to Stimulate the Vagus Nerve with Ear Techniques

Now that we understand the crucial role the ear plays in vagus nerve function, we can explore the various ways to stimulate it. We will guide you through four primary ear-based vagus nerve stimulation techniques, providing step-by-step instructions for use and practical tips to ensure your success.

SoundSory

SoundSory is a multi-sensory program that stimulates the vagus nerve using auditory input (music) and vestibular input (exercise). SoundSory’s program should be completed in one 30-minute session per day. It’s essential to complete this session in one sitting for the most effective results.

1. On day 1, watch the videos for the exercises included in that day’s session to understand what you will be doing. There should be 3 to 4 exercises for each day.
2. Put on your SoundSory headphones and start listening to the included music.
3. While you continue listening to the music, do each of the day’s exercises as many times as you can in 25 minutes.
   1. Suppose you have difficulty doing the exercises as instructed. In that case, you can follow exercise modifications provided by your personal therapist, adapt the exercises on your own, or simply dance to the music for the allotted time.
4. Once the 25 minutes are up, take the last 5 minutes to listen to the music while resting and relaxing.
5. You will repeat these 30-minute sessions once per day for 5 to 7 days each week. Be sure not to complete more than one session per day!
6. Once you have completed 20 sessions of the program, you will take a 3-week break.
7. After your 3-week break, you will begin another 20 sessions of the program.

Ear Massage

To properly complete this technique, you must know where to massage the ear for vagus nerve stimulation. This method requires no equipment and is simple enough to perform from the comfort of your own home (or anywhere you prefer to complete it).

There are several types of ear massage that are beneficial for stimulating the vagus nerve. We usually recommend trying each of them before choosing some favorites and sticking with those. In addition to stimulating the vagus nerve, ear massages increase blood flow and encourage the release of feel-good neurotransmitters in the brain, which further assist with relaxation.

1. Tragus ear massage
   1. Look at your ear in the mirror and locate the forward-most part of it, a small rectangular flap called the tragus.
   2. Place your index finger on the tragus and gently push inward. Apply a comfortable amount of pressure.
   3. While still applying pressure, move your index finger in small circles going clockwise.
   4. Repeat for 40 to 60 circles.
   5. Continue to apply pressure, but switch directions so that you are massaging in a circular motion, moving counterclockwise.
   6. Repeat until you have made 40 to 60 circles.
   7. Switch ears and complete 40 to 60 circles in a clockwise direction and counterclockwise direction.
2. Tragus pumps
   1. Place your index finger on the tragus and gently push inward until the tragus lightly blocks your inner ear (the part where you would use a Q-tip). You will know you have done this if you hear a sucking noise before your hearing dulls.
   2. Relieve the pressure on your tragus.
   3. Repeat these steps 40 to 50 times.
   4. Switch ears and complete 40 to 50 repetitions.
3. Cymba concha massage
   1. Look at your ear in the mirror and locate the groove resting just above the ear canal, which is called the cymba concha.
   2. Place your index finger on the cymba concha and apply slight pressure while massaging in a circular motion.
   3. Repeat for 40 to 60 circles.
4. Full ear massage
   1. Place flat hands with fully extended fingers over your ears so they are fully covered.
   2. Apply gentle pressure to your ears as you move your hands up and down.
   3. Repeat for 40 to 60 seconds.
   4. While keeping your hands over your ears with slight pressure, move your hands side to side.
   5. Repeat for 40 to 60 seconds.
5. Ear pulling
   1. Look at your ear in the mirror and locate the uppermost section of cartilage, which makes up the top curve of your ear.
   2. Use your thumb and index finger to hold the upper cartilage.
   3. Gently pull this cartilage up and back.
   4. Do this until you lose your grip and your ear goes back to its original position.
   5. Repeat this 10 to 15 times.
   6. Switch ears and repeat the same steps 10 to 15 times.

Ear Acupressure

Similar to ear massage, ear acupressure improves blood flow and stimulates the vagus nerve. However, ear acupressure involves applying pressure to specific areas of the ear to target various health concerns. For example, there is a spot on the ear that targets the lungs and is purported to assist with respiratory problems such as sinus infections.

We will review the ways to target acupressure points in the ear specifically to stimulate the vagus nerve.

1. Apex of the ear: This acupressure point is known to relieve discomfort associated with migraines and tension headaches by stimulating the vagus nerve.
   1. Look at your ear in the mirror and locate the uppermost section of cartilage, which makes up the top curve of your ear.
   2. Find the highest point of this curve, then place your thumb in front of it and your index finger behind it.
   3. Firmly but comfortably place pressure on this point and continue doing so for 30 seconds.
   4. If you feel comfortable doing so, continue placing pressure on this point for up to 3 minutes.
2. Daith: This acupressure point stimulates the vagus nerve and is also known to be effective at relieving pain due to migraine, cluster, and tension headaches.
   1. Look at your ear in the mirror and locate the innermost section of folded cartilage, which is located closest to your face.
   2. Place this fold between your thumb and index finger as you apply firm but comfortable pressure.
   3. Continue doing so for 30 seconds or, if you’d like, up to 3 minutes.
3. Ear gate: As with the other acupressure points, the ear gate can help address tension headaches and migraines. However, this point can also be effective for symptoms related to ear infections, earaches, and tinnitus.
   1. Look at your ear in the mirror and locate the place where your face blends with the top of your ear. This is slightly above where your jaw begins.
   2. Use your index finger to place a comfortable but firm amount of pressure here.
   3. Continue doing so for 30 seconds or, if you’d like, up to 3 minutes.
4. Wind screen: The wind screen point stimulates the vagus nerve to relieve congestion and sinus pressure, but can also help manage migraine symptoms and tinnitus.
   1. Look at your ear in the mirror and locate the top of your earlobe, which is the fleshy and loose part at the lower ear.
   2. Place your thumb and index finger around this point as you apply firm but comfortable pressure.
   3. Continue doing so for 30 seconds or, if you’d like, up to 3 minutes.

Transcutaneous Auricular Vagus Nerve Stimulation (taVNS)

This is one of the more complex ways to stimulate the vagus nerve through the ear, as it relies on using a device. The process of doing this is called transcutaneous auricular vagus nerve stimulation, since the branch of the vagus nerve that runs through the ear is called the auricular branch. Any vagus nerve ear stimulation device operates transcutaneously, meaning it works on the surface of the skin.

1. Place the device’s electrodes on one of two parts of the ear. The tragus or the cymba concha are the most commonly utilized spots, though location may vary slightly depending on your device’s instructions.
2. Power the device on and begin sending electrical signals to the electrodes.
   1. These penetrate the surface of the skin and stimulate the vagus nerve through the ear. Impulses travel the length of the vagus nerve to benefit various parts of the body.
3. Continue using the taVNS device for as long as the manufacturer says you should.
   1. You may need to complete shorter sessions initially as you get used to the sensation.

How These Ear Techniques Help with Vagus Nerve Stimulation

While there are differences in these ear techniques for vagus nerve stimulation, each method is associated with an improvement in autonomic nervous system function. Individuals using these methods can expect some of the following benefits:

• Improved emotion regulation
• Lower levels of acute (post-operative) and chronic pain, including back pain, abdominal pain, and discomfort associated with migraines
• Fewer symptoms of anxiety and depression
• Increased alertness
• Fewer episodes of migraine and other types of headaches
• An increase in cognitive skills such as attention and memory
• Less pain and functional impairments as a result of headaches
• Improved heart rate variability
• Less muscular tension and discomfort in the throat
• More stable blood pressure readings
• Better sleep patterns
• Improved management of inflammation related to COVID-19

Safety, Considerations, and When to Consult a Professional

Hygiene is an important safety consideration for some of the above techniques. In particular, be sure to wash your hands before performing ear massage or ear acupressure, as bacteria from your hands may enter the ear. This can lead to an ear infection and other health issues.

Anyone using these methods should also be aware of when it’s best to seek help from a healthcare professional. For example, avoid ear acupressure or massage if you have a fever, upper respiratory infection, or a head cold, as this can exacerbate the infection. People with uncontrolled hypertension (high blood pressure) should consult their doctor before doing a massage on the ear and other parts of the head. 

If you are at risk for blood clots or are pregnant, you should also get clearance from your doctor for any type of massage. This is because manipulating even small body parts can be dangerous for these conditions.

Frequently Asked Questions (FAQ)

How often should I massage my ears?

You can massage your ears as often as you want, but it’s recommended to do so 1-2 times each day for the best results.

Are there any risks associated with taVNS devices?

There are some minor side effects associated with these devices, including nausea, headache, skin irritation (caused by the electrodes), and nasal congestion.

Can children use Soundsory?

Yes! SoundSory is safe and effective for use by people of all ages – children and adults.

How long does it take to see results?

It may take several weeks to see results from ear-based vagus nerve stimulation. However, it’s essential to remember that consistency is key to achieving the results you want.

Conclusion

There are several vagus nerve ear techniques that you can use to relieve a range of symptoms, including emotion dysregulation, headaches, attention deficits, memory problems, and more. You can use devices such as SoundSory and transcutaneous auricular vagus nerve stimulation, or you can do simpler techniques like ear acupressure and ear massage.

While each of them offers the same results, some people prefer one technique over the other. The best way to figure out which one(s) are best for you is to try them all and see which makes you more comfortable. Feel free to share your experiences with using these and reach out to your healthcare provider if you would like more personalized guidance throughout the process.

References:

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Brittany Ferri, PhD, OTR/L

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My areas of expertise include occupational therapy, rehabilitation medicine, telehealth, and mental health. With nearly 10 years of healthcare experience, I am also qualified to write on topics such as exercise, health insurance, nutrition, orthopedics, geriatric care, pediatric therapy, neurology, and health tech.