Hello and welcome to this nervous system strengthening breath.
My name is Elise Ottaway and I will be guiding you through this practice.
For this practice today we're going to be working at strengthening through the vagus nerve or toning through the vagus nerve.
The more toned and strong the vagus nerve is the better our reaction when we get faced with day-to-day stresses at keeping ourselves calmer and more regulated.
So for this breath today we are going to be inhaling through the nose for four,
Holding the breath at the top for seven and then exhaling through the mouth for eight.
You can add a shh or a ahh,
Exhale through the breath or you can just choose to keep it silent.
So when you're ready close your eyes,
Settle your body here,
Focus on lengthening and deepening through the breath,
Calming everything down,
Feeling the breath move all the way through the body.
And when you're ready gently exhale your breath now and we will prepare to begin.
So we'll inhale through the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out the mouth,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out the mouth,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out the mouth,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
