Hello lovely if this is your first time visiting with me Welcome if you've been here before Welcome back this recording will be focused on Toning the vagus nerve to help the nervous system drop out of fight or flight and return back to rest and digest During this recording.
I will be guiding you through three exercises meant to tone your vagus nerve Please note that this information is not intended to treat or diagnose any diseases This is merely for the average user to calm their nervous system to help them relax If you're ready,
Let's begin as I count I want you to breathe in and breathe out You're going to breathe in for five seconds and then breathe out for five seconds For five seconds if you can't quite manage five full seconds Just get as close as you can.
I would also encourage you to take it easy on yourself If you're not able to sustain a breath For the full five seconds just start where you are breathe in two three four five breathe out two three four five breathe in two three four five breathe out two three four five breathe in two three four five breathe out two three four five breathe in two three four five breathe out two three four Five now go ahead and let your breathing return to normal focus on the gentle rise and fall Of your chest as you breathe normally you did amazingly well for this next breathing exercise We're going to take a moment or two And just pay attention to the natural rhythm of our breath Feel the rise and fall of your chest Notice how your breath feels As it fills your lungs all the way to the top and notice how your breath feels As it exits your body through your nose or mouth now that you've noticed your breath for a few seconds We're going to Continue the same exercise as before But we're going to use the count of four Once we've breathed in for a count of four And breathed out to a count of four Three times we're going to double the length of the exhale So breathing in will stay to the count of four breathing out Will double to a count of eight ready?
Let's begin breathe in two three four breathe out two three four breathe in two three four breathe out two three four breathe in two three four breathe out two three Four now,
Let's double our exhale ready breathe in two three four breathe out two three four five six seven Eight pause during the pause breathe normally ready breathe in two three four breathe out two three four five six seven eight Pause and breathe normally ready Breathe all the way out breathe in two three four breathe out two three four five six seven eight relax And breathe normally again fantastic job for this last exercise We're going to focus on the position of our body rather than our breath if you're sitting That's fine.
If you're laying down,
That's even better.
Take a moment to just Settle into your current position make sure that your back is nice and straight And relax your body as much as you can now.
I want you to interlace your fingers And place them behind your head now turn your head to look to the right To the right continue looking to the right until you experience some kind of Automatic body function a lot of people yawn keep your head turned to the right And your gaze to the right Until you experience an automatic body response once you've experienced that Go ahead and turn your head to the left Gazing to the left as well And hold that position until you experience the same automatic body response as I said A lot of people yawn hold that position Until you feel the automatic body response and then bring your head back to center gazing forward softly and then repeat one more time Turn your head to the right Gaze to the right once you've experienced an automatic body response turn your head to the left And gaze to the left once you've experienced that same automatic body response Turn your head back to the center and feel free to relax your arms down by your side.
I hope this was helpful And I hope to see you here again.
Mune.
