Restore, Repair, Affirm, Repeat - Vagal Breathing

This audio is a combination of Breathwork and Affirmations that will bring more calm, peace and stillness into your life.I have used a popular and effective breathing technique called Vagal Breathing for this practice.When you find yourself in fight-flight mode,using this technique will help you to switch to your restore and repair mode.

If you struggle with anxiety, stress or depression, use this meditation everyday for atleast 21 days to get maximum results.Follow Guri for more resources xo

Transcript

Welcome,

This is Gurri and I'm your guide for the next few minutes.

I invite you to find your most comfortable position while keeping your back upright but not uptight.

While practicing breath work,

I'm going to explain how vagal breathing helps in maintaining and improving your mental health.

For now,

I invite you to find your awareness and bring it towards your breathing.

First,

Noticing the quality of your breath.

Keeping your awareness with your breath without making any changes.

First noticing the natural flow of air coming in and going out from your body.

As your awareness is now on the breath,

We are going to practice vagal breathing.

In this breathing,

We are going to breathe in and out from our nose on a count of 4 and then we will hold our breath before we begin a new breathing cycle.

So if you are ready,

Inhale with me on 1,

2,

3,

4,

Exhale 2,

3,

4.

Hold your breath.

Inhale 2,

3,

4,

Exhale 2,

3,

4.

Hold your breath.

Inhale 2,

3,

4,

Exhale 2,

3,

4.

Hold.

Inhale 2,

3,

4,

Exhale 2,

3,

4.

Hold.

Inhale 2,

3,

4,

Exhale 2,

3,

4.

Hold.

Now keep on repeating this cycle for a few minutes or until you start to feel a sense of relaxation.

Keep this as a reminder every time you listen to this audio.

The vagus nerve is the longest nerve in your body.

It connects your brain to many important organs throughout your body including your gut,

Heart and your lungs.

It also influences your breathing,

Digestive functions and heart rate.

All of them are closely connected to your mental health.

So deep and slow breathing help in stimulating your vagus nerve and also activate the restore and repair function.

Inhale 2,

3,

4.

Exhale 2,

3,

4.

You will notice that your mind is drifting away.

Instead of stopping thoughts and trying too hard,

Simply become aware that your mind is wandering and make a mental note such as thinking,

Planning or revisiting the past.

And whenever possible,

Bring your awareness back on your breathing pattern.

Inhaling for four,

Exhaling for four,

Then holding your breath.

We are going to repeat this for a few more moments.

Andabout 1 minute.

Did you recognize?

Now,

Let go of the vagal breathing and tune into your natural breathing cycle,

Simply noticing your breath,

Your connection with the floor,

Any sound in the room.

You can choose any of these anchors to stay in the present.

Now I'm going to repeat a few affirmations.

You can simply listen or repeat these affirmations with me.

I'm feeling more grounded.

I'm feeling calmer than before.

I'm in tune with my present.

I'm in a deeper relaxation.

I embrace calm,

Peace and stillness.

You can sit in silence or gently open your eyes.

Thank you for joining me today.

This is Guri,

Always sending you love.

Reviews

Thank you for the lovelt vagal practice. It helped to stay grounded.

Really good today just relax before getting ready for bed

I love this breathing meditation! I have been reading this phenomenal new book called Metaphysical Millionaire about meditation and the law of attraction. The author discusses the benefits of this style of breathing for connecting with universal intelligence and guidance. He calls it “The Gap.” This guided meditation made my quiet busy mind become still. It is so lovely. Thank you Guri!

You being silent in the middle is the best part, we get to enjoy that breathing rhythm, thanks for this

This is very helpful, great for slowing my breathing and calming myself. Thank you 🙏

My favourite! Guri’s voice is so calming. This breath work doesn’t take long but has a big impact on my day.

Really helpful. Good balance of practice and guidance

Really helpful and soothing. Many thanks Guri 🙏❤️😢💫

Fantastic! Thank you so much for helping me get to a better state of mind.

Helped me to reground after my partner made me feel bad about getting diy jobs done quicker than he wanted to

I liked how the end had a return to natural breathing, I felt grounded and present.

Wow. Your velvet voice really helped soothe my body right down. The breathing was so nice and gentle. The affirmations really sealed the practice positively. Thank you so much.

I do daily breathing to activate the vagus nerve. I really like this breathing pattern (one I have not done before). When you go
Into hold between breaths how long should you hold? Seemed like 2 counts but maybe it’s 4 like the inhale and exhale. Thank you. 🩵

I’m feeling calm and centered now. Thank you.🤍🙏🏼🤍

A beautiful practice- thank you so much. Many blessings💜🙏

great grounding meditation! wonderful reminder to label mind activity as observer! excited to come back to this one! Thanks so much!!

Very relaxing voice and wonderful short session. Thank you ever so much!

Very calming and grounding, I feel relax and present. Thank you

Wow. Just exactly what I needed to calm the grip I didn’t even know I was holding in my whole being.
This is incredibly useful for those that suffer anxiety all the time. I feel like I’ve been unplugged. I’m back inside myself. Thank you ☮️🤍

Beautiful breathwork meditation? Perfect pace and calming voice. Thank you so much for this gift, be blessed! 😇 🙏🥰💗