Hi,
I'm Kim Newing,
Embodied meditation teacher,
And I want to share a beautiful breathwork practice with you today that not only helps bring about relaxation and deeper states of well-being,
But it also is a wonderful practice to do prior to meditation.
It's almost like it sets the foundation so that you can access deeper states of consciousness.
This particular breathwork practice today is called the vagus nerve reset.
The vagus nerve being the master nervous system switch.
And when it's turned on,
We experience those deeper states of relaxation.
We're in the parasympathetic rest and digest state.
So there's just elements of well-being,
Of calm and of ease.
So you can imagine that creates a really beautiful environment to then go into meditation.
So I'm going to explain how we do this particular breath work.
It's very easy.
You can choose to be seated on the floor,
Legs crossed like me,
Or perhaps seated in a chair.
We're going to be breathing in through the nose for the count of four.
And then we're going to apply a gentle lock or a hold of the breath for the count of four.
And then we're going to be exhaling through the mouth with an audible ah sound for the count of six.
Now that release with the R sound creates a gentle vibration in the throat,
Which is very toning for this vagus nerve.
So it's a really supportive practice.
So let's go ahead,
Allow yourself to come into your seated position.
Let's just take a couple of cleansing breaths first.
So breathing in through the nose,
Filling up through the belly and chest.
And then sighing out through the mouth and just letting everything go,
Perhaps shaking or moving your body.
And again breathing in,
Gathering up all of the energy and the effort from today.
And then sighing it all out,
Letting everything go,
Allowing your body to drop more fully into this moment.
If it feels safe for you to do so,
Go ahead and close down those beautiful eyes.
Ah.
We're going to begin our breath work now breathing in for the count of four through the nose nice slow controlled breath.
Two.
Three,
Four,
Hold at the top of the inhale.
To three,
Four.
Then exhaling through the mouth with the audible ah three Four.
Five.
Breathing in.
Two three,
Four and hold for the count of four Two.
Three.
Four.
And exhaling through the mouth with the audible vibration to the count of six.
Four.
Bye.
Breathing in through the nose to the count of four.
And holding for the count of four.
Exhaling ah to the counter six And sometimes it can take a little while to get your own rhythm.
So be patient with yourself.
And continue at your own pace.
There's no rush here.
Slowing down those inhales.
Becoming intentional with the exhales.
Allowing your level of consciousness to deepen.
Placing your attention only on your breath.
Counting through the cycles.
And now becoming aware of the breath as it moves in and out of the body.
Aware of the gentle vibration in your throat.
And staying with the counting.
Very soon you'll start to enjoy the process as you find a natural rhythm.
It almost becomes like a trance-like state as you flow in.
As you hold And as you exhale.
Perhaps beginning to sense your nervous system settling.
A deeper state of calm coming over you.
As you continue to flow through the breath.
For just a few more cycles.
Of breathing in for four.
Of holding for four.
And I'm exhaling for six.
And the important part is that you're extending the exhales longer than the inhales.
It's on that longer extension.
That our body enters into deeper states of calm.
Ensuring you're feeling that gentle vibration at the throat.
Rebalancing the throat chakra.
Toning the vagus nerve Hmm.
That's right.
Wherever you are in your cycle let's do two more full cycles.
Of in for four,
Hold for four,
Out for six.
Hmm.
Slowing down.
Mhm.
And when you've completed those two cycles.
Allowing your breath to return to a natural rhythm.
With your eyes still closed.
Just notice how you feel.
Perhaps aware of a deeper state of calm in your being.
Perhaps aware of the aliveness.
The energy in your body.
Aware of the fullness of your presence in this moment.
How all of you is online.
Available to now access deeper states of meditation.
Being receptive to healing in your body.
Expansion in your mind.
As we bring this practice to a close.
The invitation is for you to stay in your own quiet contemplation.
Your own deeper state of meditation.
Being with the stillness of yourself.
Deepening your relationship with your innermost world.
Or you might like to choose to move on to another meditation inside,
Inside timer.
Or perhaps today for you,
This practice feels complete.
And you can take this energy out into your day or into your evening.
Enjoying the experience of feeling more grounded.
Calm.
More in touch with yourself.
So wherever you find yourself.
We're going to close out today's practice here.
For those of you ready to complete,
Gently opening your eyes.
Taking in a deep breath.
And sighing it out through the mouth.
Just allowing your eyes.
To move around your space,
Taking in your environment.
With a deeper level of clarity and awareness than before.
Inviting your body to take any gentle movements or stretches.
And invite you into this moment.
Hmm.
So well done.
I hope you've enjoyed this beautiful Vegas nerve reset.
And that you'll return again whenever you need to feel these deeper states of calm.
I look forward to seeing you in my other practices.
Thank you.
