Yoga Nidra Vagus Nerve Activation For Better Sleep

Ujjayi Breath or Warriors Breath is used, to regulate the intake of the breath, meanwhile humming on the exhale, both is activating the vagus nerve. The parasympathicus is activated and thus we teach our body how to get in a relaxed state, that we also can have control over our internal states. All of these practices will lead ultimately to better sleep, more control over your body, and a more harmonious way of holding yourself in the world. Abundant love and blessings - Marcel

Transcript

Namaste welcome. To this Yuga Nidra Vagus Nerve activation for better sleep journey. My name is Marcel Gros and I invite you to. . . Lie down. Remove all the distractions, Bring your arms by your sides and open the hands towards the sky. Hmm. Make sure you are. Feet are pointing away from each other. And you can take your head up just a little tiny bit, Tuck your chin in. Softly and release your head down again. Blah. And from here. . . Restored by connecting to our breath. Let's inhale together for. . . 5 seconds. And exhale for seven. ROAR! Inhale again for five. And hum and exhale for seven hum like saying something tastes good You can close your eyes if you haven't already. Inhale, Last time for five seconds. And hum and exhale for seven you Great job. Now we like to connect to. . . Ucchayi breathing. Warriors breath. And There we want to. . . Regulate the intake of air. And keep it constant. How we're doing this is by restricting our throat. Sorry, Closing. Our throat a little bit so just a certain amount of air can pass through. And this regulates the intake of your air. So let's try this together. Now inhale for 5 seconds and restrict your throat. And then I XAV7 release this. Throat restriction. Manchester home again. Again, Inhale, Ujjayi. As soon as you inhale completely Exhale for seven, Hum. MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM and here inhale again and try Excellent. And release your breath completely. See how you're feeling right now. Just checking in with yourself. And then gradually We are moving towards the body scan. Shift your awareness. To your hands. Lift your awareness to your home. If there is any kind of vibrational. Or tingly sensation, That is completely fine. Just observe what is there right now. Observe without. Reaching, Trying to find something. Just. . . Observe what is there. Being curious. What is there today? Completely letting go of anything how it needs to be or has to be. And just observing what is there today. Connecting to your hands. And then. . . Shift. The awareness, The big fan. The index finger. The middle finger The ring finger. The little finger. And palm. The top of the hands. No wrists Holding yaw. Your hands in focus. In awareness right now. Holding your hands in focus, In awareness, Complete hands. Everything of the hands, Feeling everything of the hands. And moving onwards to your forearms. Your elbows. If at any point you drift asleep, That is completely fine. Just whenever you realize, Come back to my voice. Moving to the upper arms. Coming to the shoulders. . . Having your whole arms and focus in awareness. Make one inhale for 5 seconds. Feel free to do it with Uchai. And exhale long long long long long Now coming to your hips. Letting go of your arms, Coming to your hips. And from there head down your big thighs. Connecting to the knees. Connecting to the shin bone and the calves. Your lower legs. Ankles. Heals. The sole of the feet. Atop of the feet. Big toes. Per second. And the third. And forth. And the pinky toe. And holding all the feet in focus. And connecting to the whole legs right now. Take one inhale. And exhale long releasing your legs completely and connecting to the perineum between the anus and the genitals. And we're just hiking up our spine right here, Right now. Visiting all the locations Hiking up, Climbing up. Visiting your belly button, Your navel. Feel how your belly is moving with your natural breath. And we are hiking up further, Coming to your solar plexus. I'm nervous. Feeling all the area. Around your solar plexus. Hiking up, Climbing up further to your heart, To your chest. Feeling your heart and your chest. And coming up further to your throat. And here inhale one time with Uttrayee if you can. And hum out of your throat, Feel the vibrations coming from your throat. Great job! Now coming to the chin and the jaw. Your lower lip and your upper lip. Inside the mouth. The floor of the mouth, The roof of the mouth. Connecting to your tongue. And leaving our tongue at the roof of the mouth. Closing your lips slightly, So there's just a little tiny slit between the lips. Connecting to your nose, To the right nostril, To the left nostril. To the right ear and to the left ear. To the right eye and to the left eye So in between the eyebrows together to the third eye location. Coming to the forehead. Coming to the back of your head and coming to the very top of your hands. Inhale. And exhale completely feeling gratitude for the work you've done today And start to move your fingers slowly. Your toes slowly coming back to your body, Moving your wrists, Your ankles, Your knees. Your shoulders, Your elbows, Everything. If this journey helped you settle, Leaving a rating helps others find it too. Thank you for practicing with me.