Reset Vagus Nerve with Eyes: Proven Methods from Health Experts

Brittany Ferri, PhD, OTR/L
Occupational Therapist, Writer
November 18, 2025

In addition to being natural and innovative, one of the hallmarks of vagus nerve stimulation is that there are many ways it can be done. This makes it a very accessible health promotion technique. Just as you can use the ears as a pathway to the vagus nerve, individuals wanting to practice vagus nerve stimulation can also utilize specific eye movements. These movements are known to assist with many physical and emotional symptoms, which is why they appeal to a wide range of people.

In this article, we will explain how the vagus nerve is connected to the eyes as well as what this link means for vagus nerve stimulation. We will also review evidence-based studies that support the vagus nerve and eyes, and detail the specific benefits someone can expect to experience. Lastly, we will offer step-by-step instructions for five exercises you can use to reset the vagus nerve with eyes.

Understanding the Vagus Nerve and Its Connection to Eye Movements

The body has two major nervous systems that are responsible for the wide breadth of functions needed to keep us alive. The vagus nerve (along with the eleven other cranial nerves) connects these two nervous systems so that our bodies can operate fluidly. 

By starting in the brain stem, the vagus nerve is technically part of the central nervous system (made up of the brain and the spinal cord). However, the vagus nerve travels from here down the sides of the neck, through the chest, and ends in the abdomen, which also makes it a foundational part of the peripheral nervous system. The peripheral nervous system sends both motor and sensory information from various parts of the body to the brain, which then generates responses. Since the vagus nerve’s pathway intersects with several vital organs, such as the heart, lungs, intestines, and stomach, it has some of the following duties:

• Controlling reflexive actions such as vomiting, coughing, swallowing, and sneezing
• Regulating basic vital functions, including respiratory rate, blood pressure, digestion, and heart rate
• Balancing mood
• Controlling the body’s stress response
• Creating enzymes, digestive acids, and other fluids that assist with digestion in the gastrointestinal tract
• Allowing for movement in the voice box, throat, and esophagus
• Producing saliva, mucus, and cytokines, which help with digestion and inflammation responses

These are just a few of the most impactful functions of the vagus nerve. If we take a closer look at the vagus nerve pathway, we can see that it branches off into several areas to assist other smaller parts of the body. 

The facial muscles are one such area. The muscles in the head and face are primarily controlled by other cranial nerves. However, the vagus nerve assists these nerves by providing information regarding taste, temperature, touch, and pain related to the face and the tongue. Due to its role in mood management, the vagus nerve also assists with the timing and appropriateness of emotional expression.

The eyes are another part of the face that the vagus nerve helps control. However, this cranial nerve plays a more central role in eye health than other parts of the peripheral nervous system do. For example, the vagus nerve is responsible for creating purposeful movement through several eye muscles, regulating the size of the pupils, creating tears, and controlling reflexive movements.

Research: Benefits and Mechanisms of Eye Exercises for Vagus Nerve Stimulation

Studies show that stimulating the vagus nerve encourages stronger pupil dilation compared to sham vagus nerve stimulation. This same research also showed that vagus nerve stimulation increased alpha oscillations, which are brain waves that encourage relaxation as well as regulate cognitive functions such as focus, mental filtering, clarity of thinking, and emotion regulation.

Other research states eye exercises that stimulate the vagus nerve (sometimes called eye yoga) must be based on Polyvagal Theory in order to enhance the connection between the autonomic nervous system and healthy social behaviors, such as emotion regulation. This can improve our ability to manage stress and illness while promoting overall well-being. Vagus nerve stimulation through eye exercises has also been shown to relieve symptoms of eye fatigue, among other physical symptoms.

Effective Eye Exercises to Stimulate the Vagus Nerve

We will now discuss the five main eye exercises you can use to stimulate the vagus nerve. These are practical methods that can be used on a daily basis from the comfort of your own home. We will offer step-by-step instructions for you to get started. We urge you to give each exercise a try before deciding which ones work best for you. 

1. Lateral Eye Movements

The vagus nerve can get tense just like muscles and joints in the body can. It is especially common for the eye muscles to be stiff when moving from side to side, since we don’t use that motion very often. Lateral eye exercises can help relieve pain, discomfort, and stress that may result from this tension. Since there is such a strong connection between our physical and mental self, this exercise encourages a sense of relaxation.

Materials: You don’t need any materials for this exercise!

Process:

1. Find a comfortable place to sit, either in a chair or on the couch.
2. Keep your head in one spot as you move your eyes from right to left. This gives the eye muscles a simple stretch.
3. Take deep breaths as you move through this sequence. Start a deep “in” breath when your eyes reach the right side of the room and a slow “out” breath when your eyes reach the left side of the room.
4. Repeat this for 2-3 minutes.
5. Now try a deeper stretch of the eye muscles. Place one finger up and move your hand to arm’s length in front of your face. Slowly move your finger from one side of your head (as far as you can go) to the other side of your head. Follow your finger with your eyes as it moves from right to left and left to right.
6. Take deep breaths just as you did in step 3.
7. Repeat this for 2-3 minutes.

Expert tip: “If you have trouble completing the first set of lateral eye movements, you can pretend there are objects there. Some people like to follow a boomerang that is flying across the room or a bumblebee as it goes between its hive and some flowers. These images can also help with the relaxation this exercise brings.” says Brittany Ferri, an occupational therapist from Rochester, NY.

2. Eye Circles (Eye Clock Exercise)

Like the face of a clock, eye circles involve moving in a circular motion. Eye circles engage multiple eye muscles at the same time, making them work together to rhythmically create circles. This circular motion is especially beneficial for stimulating the vagus nerve and increasing attention since you must keep a certain pace, moving your eyes smoothly and in a controlled manner.

Materials: This exercise doesn’t require any materials.

Process:

1. Find a comfortable spot to sit.
2. Place your non-dominant hand (the hand you don’t write with) at arm’s length in front of you with one finger pointed up.
3. Use your finger to trace a circle clockwise in the air and follow this circle with your eyes as you keep your head still.
4. After completing one full circle, repeat these steps but trace a circle counterclockwise instead.
5. Keep repeating these steps until you create 10 circles in each direction.

Expert tip: Ferri notes, “It’s a good idea to briefly practice making a circle with your finger before starting the exercise so you get the sizing right. The circle shouldn’t be so big that you need to move your head to follow it, as this doesn’t properly engage the eyes.”

3. Oculomotor Convergence

This exercise involves using your eyes together to focus on one object close to you. Coordinating the motion of any two body parts helps regulate our sensory system and brings us a sense of balance and calm. This also takes a degree of planning, so doing this with our eyes stimulates the vagus nerve as we bring about greater alertness.

Materials: For this exercise, you will need one small object that forms a straight line. This can be a pen, an unlatched bracelet, a pipe cleaner, an eating utensil, or anything else you have around.

Process:

1. Find a comfortable spot to sit.
2. Hold your item at arm’s length in front of you.
3. Use your eyes to focus on one piece of the object. For example, if you have a pen, this may be the cap. If you have a bracelet, it may be one specific link or bead.
4. Once you have fixated on one part, slowly bring the item closer to your face.
5. Do your best to keep that part of the object visually in focus until you can’t any longer.
6. Once you place the object as close to your face as you can, repeat the process as you slowly bring the object back out to arm’s length where you started.
7. Repeat this 10 times.

Expert tip: “You may also want to try this exercise with an index card that has a line of dots drawn down the middle. When you fixate on something, select one dot. You will know when it has fallen out of focus if the single dot becomes multiple dots,” Ferri states.

4. Palming Technique

The palming technique involves using the flat part of your hands to give your eyes a rest. We spend so much time taking in the world using our eyes, and many people don’t give them a proper rest aside from when they sleep. Since the eyes are closely connected to the vagus nerve, resting this part of the body allows the vagus nerve to gently reset and balance itself.

Materials: You don’t need any materials for this exercise.

Process:

1. Find a comfortable spot to sit.
2. Ensure both of your hands are flat as you rub them together for 20 to 30 seconds. This warms them up and creates some energy in preparation for this exercise.
3. Gently cup both of your hands by slightly curving the palms of your hands and keeping straight fingers that are only bent at the lowest point.
4. In this same position, place one hand over each eye gently but do not place any pressure on your eyes.
5. Cross the tips of your fingers at your forehead, since this is the best way to block out light entirely.
6. Close your eyes.
7. Take one deep breath in and out.
8. Repeat for 15 total breaths as you continue to cup your palms over your eyes.
9. Open your eyes, remove your hands, and blink a few times as you readjust to your surroundings.

Expert tip: Ferri mentions the importance of not placing pressure on your eyes during this exercise. “Some people may feel compelled to press on their eyes during this exercise. You should avoid this, as pressure can have the opposite effect by unnecessarily straining the muscles and structures of the eyes.”

5. Full Salamander

The full salamander exercise incorporates body movements with eye movements, which especially stimulates the vagus nerve. This mimics several yoga positions, which extends its benefits even further by helping the body and mind synchronize with one another.

Materials: You don’t need any materials for this exercise.

Process:

1. Find a carpeted spot on the floor or place a few blankets or pillows on the floor.
2. Get on your knees and prop your upper body with flat hands against the ground. Some people call this position “on all fours.”
3. Let your neck relax so your head is facing the ground.
4. While keeping your head in this position, move your eyes so that you are looking toward the left.
5. Let your eyes relax, then tilt your head slightly to the left as you gently twist your spine in the same direction.
6. Bring your head back to the position in step 3.
7. Repeat the same process on the right side.

Integrating Eye Exercises into Daily Routine

These eye exercises can be incorporated into nearly any part of your daily routine. Many of them can be completed while sitting in traffic in the car or while on public transportation, in the evening before you go to sleep, or during breaks at work throughout your day.

Since these eye exercises are intended to stimulate the vagus nerve and promote a sense of calm, it is also beneficial to try them during stressful times in your day. This can include:

• During relationship conflicts
• When work deadlines are approaching
• As your schedule fills up and becomes difficult to manage
• During the process of moving
• As you study for an exam or complete a big academic project
• In the recovery phase after surgery
• In response to pain, inflammation, and other symptoms related to chronic illness
• Transitioning to parenthood or caregiving for a loved one

Regardless of when and where you practice these eye exercises, the key is to be consistent in order to see the best results. In addition, be sure that you go through each step slowly and purposefully, as this further contributes to the sense of calm that these exercises provide.

Conclusion

As you can see, there are many benefits linked to vagus nerve reset with eye exercises. These exercises can be completed simply and in nearly any setting with little to no equipment needed. Eye exercises for vagus nerve stimulation are known to enhance the mind-body connection, promote a sense of calm, and assist with mood management and emotion regulation. If you approach these practices with an open mind, commit to regularly adding them to your daily routines, and remain patient as you seek results, you will see improvements in your emotional well-being. You can be on the lookout for gradual improvements in your ability to handle stress as well as your overall mood.

References:

1. Thau, L., Reddy, V., & Singh, P. (2022). Anatomy, Central Nervous System. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Available from: https://www.ncbi.nlm.nih.gov/books/NBK542179/ 
2. Cleveland Clinic. (2022). Peripheral Nervous System. Retrieved from https://my.clevelandclinic.org/health/body/23123-peripheral-nervous-system-pns 
3. PhysioPedia. (n.d.). Retrieved from https://www.physio-pedia.com/Vagus_Nerve
4. Capilupi, M. J., Kerath, S. M., & Becker, L. B. (2020). Vagus nerve stimulation and the cardiovascular system. Cold Spring Harbor perspectives in medicine, 10(2), a034173. https://doi.org/10.1101/cshperspect.a034173 
5. Feinstein Institutes for Medical Research. (2024). Can stimulating the vagus nerve improve mental health? Retrieved from https://feinstein.northwell.edu/news/insights/vagus-nerve-stimulation-and-mental-health 
6. Pavlov, V. A., & Tracey, K. J. (2012). The vagus nerve and the inflammatory reflex–linking immunity and metabolism. Nature Reviews. Endocrinology, 8(12), 743–754. https://doi.org/10.1038/nrendo.2012.189 
7. Chapleau, M. W., & Sabharwal, R. (2011). Methods of assessing vagus nerve activity and reflexes. Heart Failure Reviews, 16(2), 109–127. https://doi.org/10.1007/s10741-010-9174-6 
8. Ueda, H., Suga, M., Yagi, T., Kusumoto-Yoshida, I., Kashiwadani, H., Kuwaki, T., & Miyawaki, S. (2016). Vagal afferent activation induces salivation and swallowing-like events in anesthetized rats. American Journal of Physiology. Regulatory, integrative and comparative physiology, 311(5), R964–R970. https://doi.org/10.1152/ajpregu.00292.2016 
9. Polyvagal Institute. (n.d.). What is the vagus nerve? Retrieved from https://www.polyvagalinstitute.org/vagusnerve 
10. Baker, E., & Lui, F. (2023). Neuroanatomy, Vagal Nerve Nuclei. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545209/ 
11. Meghana, M., Vineetha, A.N., Shetty, P., & Shetty, V. (2025). Addressing digital eye strain: A narrative review of complementary and alternative medicine approaches. J Ayu Int Med Sci, 10(1), 117-122. DOI:10.21760/jaims.10.1.15
12. Sharon, O., Fahoum, F., & Nir, Y. (2021). Transcutaneous vagus nerve stimulation in humans induces pupil dilation and attenuates alpha oscillations. The Journal of neuroscience: The official journal of the Society for Neuroscience, 41(2), 320–330. https://doi.org/10.1523/JNEUROSCI.1361-20.2020 
13. Breen, K., & Barlow, D. H. (2021). Eye movements and the autonomic nervous system: A review of the literature. Journal of Behavioral and Brain Sciences, 9(3), 114-128. https://doi.org/10.4236/jbbs.2021.93009 
14. Sullivan, M. B., Erb, M., Schmalzl, L., Moonaz, S., Noggle Taylor, J., & Porges, S. W. (2018). Yoga therapy and polyvagal theory: The convergence of traditional wisdom and contemporary neuroscience for self-regulation and resilience. Frontiers in Human Neuroscience, 12, 67. https://doi.org/10.3389/fnhum.2018.00067 

Gupta, S. K., & Aparna, S. (2020). Effect of yoga ocular exercises on eye fatigue. International Journal of Yoga, 13(1), 76–79. https://doi.org/10.4103/ijoy.IJOY_26_19

Brittany Ferri, PhD, OTR/L

-

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.