Vagal Breathing For Emergencies

In this meditation, we will focus on vagal breathing by counting breaths to bring our nervous system back down out of a fight, flight, or freeze mode. This mediation can be done daily to retrain the nervous system to relax more during times of high stress.

Transcript

Welcome.

If you are here,

You may find yourself feeling a lot of emotions,

Overwhelmed,

And we're going to take a few moments to try to bring ourselves back down to a level head and allow that fight,

Flight,

Or freeze response to calm down a little bit.

Begin by closing the eyes and placing your hand,

One on your lower part of your chest and one of your belly.

If that is uncomfortable for you,

Feel free to relax your arms wherever is comfortable,

But try to connect as much as you can with the panic or overwhelm sensation that is happening within you.

We'll start by taking an inhale for 4,

3,

2,

1.

Hold at the top,

3,

2,

1.

We're going to exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold,

3,

2,

1.

And exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold.

You're doing great.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 8,

7,

6,

5,

4,

3,

2,

1.

Hold.

Inhale for 3,

2,

1.

Hold.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 3,

2,

1.

Hold.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Hold.

Inhale for 3,

2,

1.

Hold.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Hold.

Inhale for 4,

3,

2,

1.

Hold.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 3,

2,

1.

Hold.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Hold.

Return to this practice anytime you are feeling overwhelmed.