Hi love and welcome.
This is your vagus nerve reset,
An invitation to slow down,
Lie back and let your whole system settle.
Take a moment to get comfortable.
Let your shoulders drop.
Let your jaw release.
Let the weight of your body be held.
There's nothing you need to do,
Just arrive.
Let your breath move naturally for now,
Easy,
Unhurried.
Before we begin,
I want to share a little about what we're working with today.
Your vagus nerve is one of the longest nerves in your body.
It begins at the base of your brain,
Runs down the sides of your neck,
Through your chest and deep into your belly.
It helps regulate your heart rate,
Your digestion,
Your mood and your sense of safety.
It is the bridge between your mind and your body.
Historically,
This nerve helped us recover from the danger.
When a threat passed,
The vagus nerve signaled you're safe now,
Allowing the body to return to rest.
But today,
Stress doesn't come in short bursts.
It can build and build and the vagus nerve gets overwhelmed.
That's why intentional resets like this one matter.
We remind the body how to come home again.
The most powerful way to activate the vagus nerve is through slow,
Deep,
Steady breathing.
So we'll move into that together now.
Take a slow inhale through your nose.
And an even longer exhale through your mouth.
We'll use a simple pattern,
Which is inhale for four,
Hold for one and exhale for six.
Let's begin.
Inhale,
Two,
Three,
Four,
Hold.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Hold.
Exhale,
Exhale,
Two,
Three,
Four,
Five,
Six.
Now continue at your own pace.
Long exhales quietly stimulate the vagus nerve,
Letting your whole system ease back into balance.
As you breathe,
Imagine a warm current running down the sides of your neck,
Through your chest,
Into your belly.
If it feels right,
Release a gentle hum on your next exhale.
Just a soft vibration in the throat.
Hum and let go.
Again,
Hum.
Another simple way to support the vagus nerve is to relax the tongue from the roof of your mouth.
Let it settle,
Low and easy.
And if you'd like to go a little deeper,
Slowly turn your head to the right.
Hold for a moment and return to centre.
Then gently turn your head to the left,
Hold,
And come back to centre.
Tiny movements,
No effort.
Return now to your natural breath,
Still slow,
Still steady.
Let your belly rise,
Let everything inside you loosen and widen.
This is your reset happening in real time.
The vagus nerve responding,
Your body recalibrating.
I will leave you now for about 45 seconds and I'll let you know when it's time to come back to the room.
Begin to notice the calm that's settling through you.
The warmth,
The quiet space inside your chest.
Nothing dramatic,
Just a gentle reorganising.
Your nervous system knows how to come back into balance.
All you did was give it the conditions to do so.
Take one more slow,
Generous breath in.
And a long,
Releasing breath out.
When you feel ready,
Wiggle your fingers,
Your toes.
Let little movement return to your body.
Carry this steadiness with you.
Into whatever comes next.
Thank you for practicing with me.
Your body feels the difference and you can return here anytime.
Hope to see you soon.
