Let's practice activating our vagus nerve with this breathing technique I call Vagus Breathing.
Let's begin by finding a comfortable position.
This can be sitting or lying down.
Place your hands wherever feels natural,
For instance on your lap or on your thighs.
Gently close your eyes and become aware of how your body is in contact with the surface beneath you.
Let go of any tension there might be in your body and bring your attention to your breath.
Notice the natural flow of air in and out without trying to change anything.
Breathe in through your nose and out through your mouth.
On your next breath,
See if you could extend the exhale and breathe out anything you no longer need.
You could even sigh when you exhale to help letting go of what no longer serves you.
So breathe in and out.
And out.
One more time.
In and out.
When the exhale is longer than the inhale,
It helps activating the vagus nerve.
And to make sure we're doing this,
Counting can help.
Start by counting to four on every inhale and to six on every exhale.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Let's try to extend the exhale a little bit more,
Up to the count of eight.
If you feel that six is enough for you,
Just stay at six and do your own counting.
But let's try.
So,
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now you can stop counting and let the exhale extend as much as feels natural to you.
After a little while,
You will get into a deep rhythm where it almost feels like your body is breathing for you.
I'll be quiet now and let you breathe on your own for a little while.
We are getting to the end of the vagus breath meditation.
So,
When you feel ready,
You can start wiggling your fingers and toes.
Maybe stretch your body a little and gently open your eyes.
I hope you enjoyed that and found it useful.
As you keep practicing this form of breathing,
You will increase your ability to exhale for even longer,
Maybe up to the count of 12.
Just remember that it's not a competition,
So don't push yourself too hard and go into struggle,
Because then you're actually switching off the vagus nerve in your body.
Because then you're actually switching off the vagus nerve again.
Be gentle and nice to yourself and progress will happen when you are ready for it.
