Activate the Vagus Nerve & Balance Your Brain—A Guide

Part of my Kundalini Grounding and Integration guide · Teachings by Guru Sanju

Background

You will learn precise, repeatable techniques to check nostril dominance, open a blocked nostril, activate the parasympathetic system, and stimulate the vagus nerve using Vajrasana, Child’s Pose, a prone bolster pose, and Shavasana. I also include a brief centering method at the end. Everything below is presented exactly as I taught it, refined for clarity and practice.

Opening: Why Instinctive Activities Reawaken the Brain

Hello. Good evening. How are you? You are better than yesterday—good. Did you experiment with the food? Yes. Milk tea for the evening—very good. You enjoyed the activity, which is great, because with this activity your brain will be more activated. There may be background noise sometimes, like drilling or a fan; reduce what you can, and then proceed.

These are instinctive activities. When you engage them, your brain activates differently because they connect to your ancient, reptilian circuitry. Your brain has three parts; the innermost, the brainstem or reptilian brain, is ancient. Humans evolved in phases, and the earliest layer guards survival. Its job is to protect your body—pulling your hand from a hot surface, recoiling from insects, or moving away from foul smells. Yesterday I taught you how to sense energy; today I teach you how your brain and nervous system respond.

Safety, Space, and the Nervous System

Your nervous system constantly asks: Am I safe? Through sight, sound, smell, touch, and taste, it monitors every environment. You’ll notice you need more distance from strangers, less from close friends, and a distinct boundary with the opposite gender unless trust is present. Even among relatives, if their energy is not good, your body wants space. This is the brain protecting you.

Ancestral Movements: Why Your Brain Recognizes Them

Cutting vegetables, lighting fire, cooking—your brain knows these ancestral activities even if you never learned them formally. When you re-introduce them, daily change appears. Every day you learn something about how your body functions—how to walk straight, how alignment affects state. I will now guide simple walking awareness.

Walking Awareness Practice

Stand and walk forward normally. Feel your legs, the strings and tissues along the front of your body, your chest, your shoulders. Then walk backward. Keep your eyes open, softened. Notice the difference: forward walking is almost automatic; backward walking requires effort and consciousness. This contrast reveals how much attention your nervous system needs to stabilize non-habitual movement.

Dominant Hand, Hemispheres, and Creativity

Sit comfortably with a pen and paper. You’ve learned mostly with the right hand. The right side of the body is governed by the left brain; the left side of the body by the right brain. The left brain handles cognition, logic, and skill learning. The right brain handles intuition, instinct, primitive/feeling-driven activity.

Write a sentence or two with your right hand. Register how you feel. Now write the same with your left hand. It will feel difficult, even like “cockroaches walked over the page.” Good. This shows your right hemisphere has been underused. To improve creativity and intuition, include activities that require your left side and both hands—cooking, washing dishes, holding with one hand while scrubbing with the other.

People who write with both hands often show heightened creative/intuitive traits. For example, Amitabh Bachchan writes left-handed; observe the depth of his creative career. Many in purely logical jobs grow mechanical; creativity fades and anxiety rises. Balance the hemispheres and your life balances.

Posture Changes Breath, Breath Changes State

Your autonomic nervous system governs breathing. Sit slouched; notice shallow breath. Now lift the chest and align the spine; breath deepens automatically. State follows posture.

The Triangle Test for Nostril Dominance

Form a soft triangle with your hands near your nose. Breathe gently so the exhale touches your fingers. Notice which nostril’s air you feel more. If the right nostril is dominant, sympathetic tone is high—tension, irritability, shallow breath, anxiety, even depressive tendencies can mount if this persists. If the left is more active, your system tends toward calm; if the left is blocked, we must open it.

Quick Left-Nostril Activation (If Left Is Low or Blocked)

Close the right nostril. Inhale and exhale solely through the left. Keep eyes softly closed; breathe rhythmically—no forcing. If the left nostril remains mostly shut, it’s a sign the system skews to sympathetic dominance. We will open it step by step.

Under-Arm Warming Technique

Place your left hand snugly under the right armpit. Sit upright with chest open and chin slightly tucked. Relax for several minutes, simply observing breath. This position passively stimulates parasympathetic tone and begins to free the left nostril.

Vajrasana for Diaphragmatic Breathing and Vagus Tone

Sit in Vajrasana (on your shins, knees bent, buttocks toward heels). Hands rest on thighs, chest lifted, head gently back and then to a neutral “confident” line—long spine, easy throat. Remain for five minutes. As belly movement begins, diaphragmatic breathing activates, signaling vagus engagement. Burps or subtle internal shifts are normal signs of release.

Child’s Pose to Fully Activate the Vagus Nerve

From Vajrasana, fold forward into Child’s Pose (Balasana). Knees can be together or slightly apart. Buttocks stay lifted enough to preserve a natural spinal curve; chest and head rest down. Breathe without effort. Stay ten minutes. Hand positions progress in three stages, each for several breaths or minutes:

Gravity draws blood and prana to the head-neck area; micro-vessels dilate, blockages soften, circulation improves, and the vagus nerve tones. Calm, clarity, and even facial glow follow regular practice.

Prone Bolster Pose to Restore Spinal Shape

After Child’s Pose, lie prone over a round bolster (or firm pillow) across the chest so the thoracic spine regains its natural curve. Keep the neck long (double-chin lengthening), legs extended and comfortably apart, arms resting. Remain 15–20 minutes, simply “doing nothing.” This opens the front body, distributes oxygenation and energy, and unwinds the habitual night-time collapse that eight hours of sleep can imprint.

Shavasana to Equalize Energy

Roll onto your back for Shavasana (corpse pose). Legs slightly apart, arms at your sides with palms loose, eyes covered if possible. Let the body breathe you. Stay at least five minutes (ten is better). Shavasana equalizes distribution—like laying a water bottle sideways so contents spread across. Energy and oxygen move through all channels; blockages soften.

The Three-Pose Sequence You Can Repeat Daily

• Child’s Pose – ten minutes.
• Prone Bolster Pose – fifteen to twenty minutes.
• Shavasana – ten minutes.

Do this in the morning upon waking (you can begin right on the bed), and again at night, thirty minutes before sleep. You may also practice midday whenever your energy drops. The more you do, the more benefits you see—calm, focus, better sleep, and a clear, glowing face. Take a photo today and again after 10, 20, and 30 days; observe the difference.

Re-Check the Nose After Each Round

After practice, repeat the triangle test. Ideally, both nostrils are open with neither overly dominant—that’s balanced vagal tone. If the right dominates strongly when you feel tense, or the left dominates so much that you feel dull, use the quick sequence:

• Close right nostril, breathe through left.
• Left hand under right armpit.
• Child’s Pose ten minutes.
• Prone Bolster.
• Shavasana.

Spine, Sleep, and Daily Posture Notes

During sleep many people lose spinal shape; by morning the back feels blocked. Child’s Pose restores the curve, the bolster pose opens the chest, and Shavasana distributes energy evenly. Through the day, notice hand usage: while cooking, washing, bathing—activate both sides. This balances hemispheres and stabilizes mood and creativity.

Tracking Change and Integrating Life

Keep a notebook. After each practice round, write the felt changes and what you feel moved to do—study, research, go for a walk in the park, or simply celebrate life. These are signs the system is re-balancing. I may not meet you tomorrow; continue daily and note developments until our next session.

One-Minute Centering at the Third Eye

Place one hand over the heart center and one over the belly. Soften your gaze inward at the third eye point. Take five belly breaths—belly inflates on inhale, softens on exhale. If the third eye tingles or aches slightly, it’s a good sign: prana and oxygen are reaching the center, beginning to open a subtle “tunnel.” Initial pressure fades with practice, and intuition strengthens.

Living by Feeling Versus Thinking

When the third eye awakens, life shifts from over-thinking to feeling. You’ll act from what you genuinely sense rather than only what you calculate. Remind me in our next session to explore feeling versus thinking in depth.

Closing Encouragement

This was a great session. You implemented beautifully and your body responded quickly—the left nostril opened to about 70–80%, both sides now closer to equal, warmth and relaxation present, breath full. Write your reflections today, in detail, after practicing the sequence again. Continue daily: instinctive activities, bilateral hand use, posture awareness, nostril checks, Child’s Pose, prone bolster, and Shavasana. With consistency, creativity returns, anxiety drops, sleep improves, and your natural glow reappears.

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