Vagus Nerve Stimulation Breathing Practice

I will guide you through a breathing technique to stimulate your vagus nerve, activate your parasympathetic nervous system, and override the fight, flight, freeze response. Vagus nerve stimulation improves physical and mental health by lowering blood pressure, reducing inflammation, calming stress, and improving cognitive performance.

Transcript

Sitting up in a comfortable position and relaxing your body, Releasing any tension and softening your muscles. Here's what I'll be guiding you to do. Using your diaphragm, Breathe in for six counts, Hold for four, Breathe out for eight counts and hold for four. By making the exhalation longer than the inhalation, You tell your body that you are safe and that you can relax, Rest and heal. Getting ready to begin. Breathing in, Two, Three, Four, Five, Six, Hold, Two, Three, Four, Breathing out, Two, Three, Four, Five, Six, Seven, Eight, Hold, Two, Three, Four. Breathing in, Two, Three, Four, Five, Six, Hold, Two, Three, Four, Breathing out, Two, Three, Four, Five, Six, Seven, Eight, Hold, Two, Three, Four. Breathing in, Two, Three, Four, Five, Six, Hold, Two, Three, Four, Breathing out, Two, Three, Four, Five, Six, Seven, Eight, Hold, Two, Three, Four. Breathing in, Two, Three, Four, Five, Six, Hold, Two, Three, Four, Breathing out, Two, Three, Four, Five, Six, Seven, Eight, Hold, Two, Three, Four. Breathing in, Two, Three, Four, Five, Six, Hold, Two, Three, Four, Breathing out, Two, Three, Four, Five, Six, Seven, Eight, Hold, Two, Three, Four. In, Two, Three, Four, Five, Six, Hold, Two, Three, Four, Breathing out, Two, Three, Four, Five, Six, Seven, Eight, Hold, Two, Three, Four. In, Hold, Out, Hold. In, Hold, Out, Hold. In, Hold, Out, Hold. In, Hold, Out, Hold. In, Hold, Out, Hold. I'll now leave you to continue this breathing on your own. Remember to make your exhalation longer than your inhalation, Even if you're no longer counting. As you do so, Your body will let go of tension, Relax and begin to feel more peaceful. Long exhalations stimulate your vagus nerve, Which then sends a message to your brain and body that you are safe and engages your parasympathetic nervous system to signal that now is a good time for healing and restoration to occur. Doing this way allows the body to move out of survival mode and begin to heal itself. Talk to you later. You You You Bringing your breathing practice to an end now coming back into your body feeling grounded and awake and Opening your eyes when you're ready You

Reviews

I liked this track so TYVM. I especially liked how, after counting w us, you stopped counting & merely said, breathe in... hold... breathe out... etc without the counting 😘

Awesome meditation, thank you. I suffer from post concussion syndrome and need to focus on resetting my vagus nerve.

Beautiful and effective practice. Probably good before sleep (to cleanse and prepare for restoration) ?
Thank you 🙏🧘‍♀️🤍

Thank you Naomi, I really appreciated this meditation, resonated with the breathing count and felt very relaxed after 💫

Excellent, I did this breathing early before a long drive home. I'm feeling calm.
Thank you 🙏