Quick Vagus Reset Breath For Sleep

Studies show that practicing specific breathing patterns regularly can help train your Vagus nerve, which controls the parasympathetic nervous system responsible for your 'rest and digest' state. Think of it as the counter to your 'fight or flight' state. When we need sleep, we need to first feel safe and less stressed. This 5-minute meditation with guided breathing can help slow your heart rate, reduce stress, and get you ready for sleep.

Accompanied by gentle ambient music, this meditation can ready you for a better night's sleep. The more you practice, the stronger your Vagus nerve becomes. Feel free to continue this breathing on your own for longer once the track ends, or move on to one of my bedtime stories.

Transcript

Hello and welcome to this quick breathing exercise for sleep. My name is Fran and I'm so happy to have you here with me. This simple exercise is backed by neuroscience and can help take you out of a stressful state of mind and into a more relaxed, Safe one. This is ideal for when you want to get some quality sleep but you're struggling to switch off your brain. Are you familiar with the vagus nerve? It plays a critical part in regulating our rest and digest state, Which is the opposite to our fight or flight state that you're probably already familiar with. To spare too much scientific detail before bed, Just know that your vagus nerve connects your brain to your organs and is responsible for controlling a part of our nervous system that manages those involuntary functions like breathing, Your heart rate, Your mood and inflammation. Some studies show that practicing specific breathing patterns can lower stress hormones, Slow your heart rate and activate a feeling of safety and relaxation. You probably already know too well how difficult it can be to sleep when you're stressed out and this aims to help you control that stress. The more you practice, The stronger your vagus nerve becomes. We're going to practice some controlled breathing together. Even a minute or two of this breath work can bring your body down from a highly alert state. We're going to breathe in for four, Hold for two and breathe out for eight. It's okay if you don't fall asleep doing this, That's not our aim. You can always repeat this breathing pattern on your own for longer or move on to one of my sleep stories to help you drift off. Ready to breathe with me? Breathe in, Two, Three, Four, Hold, Two, Out, Two, Three, Four, Five, Six, Seven, Eight. In, Two, Three, Four, Hold, Two, Out, Two, Three, Four, Five, Six, Seven, Eight. Keep it going, Two, Three, Four, Hold, Two, Out, Two, Three, Four, Five, Six, Seven, Eight. In, Hold, Out, In, Hold, Out, In, Hold, Out, Hold. Hold last time, Out. You did it, Well done.