Vagus Nerve Practice For Deep Sleep (With Pink Noise)

This gentle 40-minute practice is here to help you release tension and ease into deep sleep.

Guided by Chibs Okereke, you’ll move through a soothing flow of breathwork, gentle humming (“voo” sound), safety affirmations, body scanning, and soft visualization. Each step is optional, so you can take part in the way that feels right for you—whether you’re new to meditation or more experienced.

Blended with calming pink noise, this session helps quiet the mind, soften the body, and settle the nervous system into a state of safety, calm, and inner peace. Simply lie back, get comfortable, and allow yourself to unwind.

Transcript

Tonight,

We're going to do something powerful,

But gentle.

Because when your mind won't switch off,

Even when you're exhausted,

What you need isn't more willpower.

Instead,

You need safety.

You need comfort.

You need to feel held.

And that's where the vagus nerve comes in.

The vagus nerve is your body's natural pathway to calm.

A kind of built-in reset button for your nervous system.

Like a soft thread running down the spine,

Gently unravelling tension as it goes.

And with the right kind of breathing,

We can switch on the vagus nerve.

So tonight,

I'll guide you through a simple but effective breathing technique that stimulates the vagus nerve,

Helping you shift from wired and alert into rest and recovery.

We'll also move through a gentle body scan to help you release any tension that's still lingering in the body,

So you can soften and let go.

I'm Chibs Okereke,

And tonight,

You don't need to force anything.

We're just going to create the right conditions for sleep and then allow sleep to happen.

Let's begin by getting comfortable,

Whatever that means for you.

Maybe you're on your back,

Maybe you're curled up on your side.

Maybe softening the jaw,

The shoulders,

Pulling up the blankets.

This is your moment,

So whatever brings even a touch more ease or comfort,

You're welcome to go ahead and do that now.

There's no right or wrong way,

Doing whatever helps you feel safe and supported.

And once we've found our spot,

Let's give the body a moment to settle.

Feeling the support of the mattress underneath us.

The steady weight of the body being gently held.

Maybe even noticing how the bed seems to rise up to meet us.

There's no need to hold ourselves up anymore.

Nothing to brace for,

Nothing to plan,

Nothing to do.

We're simply letting go,

Arriving,

Resting.

And if you haven't already done so,

Feel free to gently close the eyes.

And if we're not quite ready to close the eyes yet,

That's ok,

Maybe just softening our gaze.

Before we ease into our vagus nerve breathing,

Let's take a moment to notice the breath just as it is.

No need to change anything about the breath just yet,

We're simply observing the breath as it flows in.

And as it flows out.

Feeling the rising of the chest.

The falling of the belly.

Feeling the cool air as it enters the nostrils.

And the gentle warmth as it leaves the nostrils.

We're not trying to breathe in any particular way,

We're simply tuning into what's already happening.

With each inhale,

We might feel a soft expansion through the ribs or belly.

And with each exhale,

We might notice a quiet invitation to soften.

Allowing the arms to grow heavy.

Allowing the legs to relax.

Allowing the whole body to release.

Release into stillness.

We're safe here.

We're supported.

There's nothing we need to do.

Now,

If everything feels perfect,

Feel free to continue doing nothing else apart from lay here,

Relax and continue to observe the breath just as it is.

But if it feels right,

I invite you to gently begin to control the breath a little.

Purposely slowing down and controlling the breath helps to stimulate the vagus nerve.

We're not pushing or trying,

All we're doing is inviting a little more ease,

A little more space with each breath.

There's a simple practice called 4-6 breathing that many people find wonderfully calming for the nervous system and perfect for easing into sleep.

All it means is this.

We breathe in gently for a count of 4 and breathe out slowly for a count of 6.

That slightly longer exhale stimulates the vagus nerve and helps the body shift from doing mode into resting mode.

Now,

If counting ever feels uncomfortable or distracting,

That's completely okay.

You can simply let the breath flow naturally.

Please do whatever works best for you.

If you'd like to try it,

I'll guide the count for you.

If you find I'm counting too slowly for you,

Feel free to speed up the count.

And if controlling the breath doesn't feel quite right tonight,

That's fine too,

You can just let my counting blend into the background.

If it's comfortable,

Breathe in through the nose and breathe out through the nose.

If breathing in or out through the nose is tricky,

Feel free to breathe in any way that works for you.

Okay,

Keeping the body relaxed,

Let's breathe in,

2,

3,

4,

Breathing out,

2,

3,

4,

5,

6,

Breathing in,

2,

3,

4,

Breathing out,

2,

3,

4,

5,

6.

You might like to take a few rounds on your own now,

Breathing in gently and then letting the exhale stretch out long and slow.

Now,

If the counting doesn't feel right,

That's completely fine,

The breath can simply lengthen on its own,

Easy and unforced.

As we continue to breathe,

Perhaps noticing how the breath and body are working together now,

Inviting calm,

Not effort.

We're not trying to breathe too deeply,

And we're definitely not pushing the breath,

This is all about relaxation,

Whatever feels gentle and easeful is enough.

And as we continue to breathe,

Checking to see if the body is relaxed,

Is there any tension around the forehead,

Maybe we're softening the eyes,

The jaw,

The neck and shoulders,

Perhaps we're allowing the belly and back to soften,

The hips and legs resting heavy,

Maybe we're starting to notice subtle changes in and around the body.

Sensations of warmth,

Tingling,

Gentle pulsing,

Soft vibrations,

And if we can't feel anything,

That's ok too.

And now,

If we haven't already,

We can let go of the counting and simply allow the breath to return to its natural rhythm.

Let's take a quiet moment to check in with the body,

Simply noticing what's here,

Right now.

Has the breath slowed down a little?

Maybe the breath feels softer,

Perhaps a little deeper.

We're not trying to control the breath now,

We're just letting the breath happen,

Letting the breath be soft,

Letting the body unwind,

Letting the breath be steady,

Allowing the body to let go.

There's nothing else to do right now,

We're simply resting and letting the calmness of sleep gently arrive.

And if the mind wanders,

Which it probably will,

That's totally natural.

The mind loves to think,

Plan,

Replay the day.

So when we catch ourselves drifting into thought,

We don't need to judge it,

It's what the mind does.

All we do is gently bring our attention back to the breath,

And back to the body.

The breath rolling in,

The body expanding,

The breath rolling out,

The body softening.

We simply notice the thought,

And we let it go.

No need to follow the thought,

No need to push the thought away,

We're just watching it drift past,

Like a leaf floating on a slow moving stream.

And if the thoughts hang around,

That's okay too,

We can just let them fade into the background,

While we stay anchored in our breathing.

Feeling each inhale arriving,

Like a soft breeze moving through an open window.

Feeling each exhale leaving,

Like a quiet sigh released into the night.

The body rising with each breath in,

And softening with each breath out.

With every inhale,

We're welcoming ease.

With every exhale,

We're settling even deeper.

There's nothing to fix,

No place to get to,

Just being here,

Exactly as we are.

Letting go of effort,

And allowing sleep to come in its own time.

And now,

Let's gently bring our attention to the body.

We're going to do a very gentle body scan.

We'll begin at the top of the head,

And slowly drift our way down.

Bringing our awareness to the scalp and forehead now.

Noticing any tightness or holding there.

And seeing if it's possible to soften,

Even if it's just a little.

If thoughts are present,

That's completely fine.

We're not trying to get rid of them,

We're just noticing them,

And then letting them fade into the background.

Maybe taking a soft breath in here,

And a long,

Slow breath out.

As the forehead smooths and relaxes,

Bringing gentle awareness to the space around the eyes now,

The cheeks,

The jaw.

Letting these areas release,

Little by little.

With another easy breath in,

And a soft exhale out.

Perhaps the jaw can unclench.

Maybe the face can soften.

And the whole head beginning to rest.

Now shifting our awareness to the neck and shoulders.

These shoulders might have been carrying a lot today.

If so,

Let's invite them to drop,

Even just a little.

Letting the arms grow heavy.

Allowing the hands to rest wherever they are.

The fingers soft,

Still,

At ease.

Bringing our attention now to the chest.

Noticing how the breath moves here.

Maybe there's a lightness,

Maybe warmth.

Gently inviting the chest to relax with each breath.

Now down to the ribs.

Sensing any subtle expansion and softening.

Allowing the ribs to rest naturally,

Just as they are.

Moving to the belly now.

Feeling the belly rise and fall with each breath.

Allowing the belly to be soft,

Unguarded.

Now bringing attention to the hips.

Feeling the contact between your body and the surface beneath you.

Perhaps sensing heaviness here,

Or stillness.

Maybe we can give the hips permission to soften.

Allowing them to settle a little more deeply into rest.

Now bringing awareness to the thighs.

Maybe taking another slow breath in.

And letting the breath flow out gently.

Noticing any tension or gripping.

And if it feels right,

Letting the muscles release into rest.

Into the knees now.

Letting them soften.

Giving the knees permission to settle.

Continuing downward,

At our own pace.

No rush,

Just gentle attention.

Now into the calves.

Perhaps we can sense heaviness or maybe warmth.

Letting the calves completely give in to gravity.

These quiet connectors between leg and foot.

Noticing any sensations here.

And gently allowing them to be still.

Steady.

At ease.

And finally,

The feet.

Bringing our attention to the soles of the feet.

The tops of the feet.

The toes.

Letting everything here relax fully.

Releasing whatever's left to let go.

You might notice each exhale like a soft breeze moving through the body.

Quietly carrying away what's no longer needed.

We're not pushing or forcing anything.

Just gently inviting each part of the body to rest.

Now let's expand our awareness to include the whole body.

From the crown of the head.

Through the arms and legs.

All the way down to the fingertips and the very tips of the toes.

Noticing any sense of ease or stillness that might be present.

Maybe there's a spreading warmth or a quiet softness.

And with each breath,

Allowing that sense of comfort to deepen.

Like a gentle heat slowly filling the body.

Soothing every muscle.

Every cell.

There's nothing else to do.

We're simply resting here.

Letting go of effort.

Letting the body find its natural rhythm.

And allowing the mind to grow quieter.

Slower.

More peaceful.

Maybe we're already beginning to sense it.

That slow,

Steady pull into rest.

Like the body is melting just a little more into the bed.

Like the edges are softening.

The effort easing.

Perhaps a quiet feeling of being ready now.

Ready to let go.

Ready to drift.

Ready for sleep to come.

Maybe we take some time here.

Take some time to enjoy this feeling.

This quiet comfort moving through the body.

Like warmth.

Like safety.

Like stillness.

Spreading from the inside out.

Noticing how that feeling begins to settle in.

Sinking through the limbs.

Settling into the space behind the eyes.

And now,

Gently returning to the breath.

That soft,

Steady rhythm of inhaling.

And exhaling.

Each breath,

Slow and easy.

The body gently rising with the inhale.

And softening with the exhale.

No need to control it.

Just letting the breath move naturally.

Quietly.

Like a whisper.

Feeling the body relaxing more.

With each out breath.

Releasing the weight of the day.

Everything softening now.

Everything settling.

The arms,

Heavy.

The legs,

Still.

The whole body,

Calm and quiet.

Nothing to figure out.

Nothing to plan.

Just this moment.

Just this rest.

The breath,

Steady and slow.

The body,

Safe and supported.

Our system gently powering down.

Like dimming the lights at the end of the day.

Drifting now.

Into quiet.

Into space.

Into stillness.

As if you are being carried on a slow moving cloud.

Floating weightless across a twilight sky.

Breathing soft.

Sinking deep.

Letting go,

Just a little more.

With every breath.

Floating.

Softening.

Settling.

Into sleep.

Reviews

Loved it. Thank you. 🙏🏾

Dreamy! I always fall back to sleep before it ends.

Great voice & pace, rarely hear through to the end

Had never used pink noise before but I really like the combination of it with the guidance rather than simply using PN alone. Still not sure how the final part goes, which I guess is the point, but the first half is great 😄 Thank you 🌸

Best sleep in a long time thank you

🦋🙏🦋

Very peaceful. My body relaxed instantly. Thank you. 🙏🏾

Thank you Chip I can listen to you and your sleep meditations are amazing !