Here’s a calming and easy-to-follow vagus nerve ear massage script designed to support nervous system regulation. This technique gently stimulates the auricular branch of the vagus nerve, which can help reduce anxiety, calm the body, and improve emotional resilience.


It can be done seated or lying down, with clean hands and gentle touch.

Take a comfortable seat and relax your shoulders.
Close your eyes or soften your gaze if that feels safe.
Take a slow, deep breath in…
and exhale slowly.

Now, bring your hands up to your ears.
Using your thumbs and index fingers, gently begin to massage the outer edge of each ear—starting from the top and working down toward the earlobe.
Slow, small circles. No need to rush.
Notice the sensation under your fingers.

Once you reach the earlobes, gently pull them down and slightly out.
Hold for a moment… then release.

Next, bring your attention to the tragus—the small flap of cartilage just in front of your ear canal.
Using your index fingers, gently massage the tragus in small, slow circles.
You might already begin to feel a softening in your breath or body.

Now shift to the concha—the small hollow just outside the ear canal.
This area has a rich connection to the vagus nerve.
Use a soft circular motion here, slow and steady.
If it feels good, stay here for a few breaths.

Finally, gently stroke the back of your ears where they meet your head, moving from top to bottom.
Let your fingers trace the skin softly, like you’re sending calm signals to your body.

Take one more deep breath in…
and exhale slowly.

Lower your hands. Notice how you feel.
Do you feel a little more grounded? A little more relaxed?

When you're ready, open your eyes and return to your space.