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 🙏

Quite wonderful. Background music and the teacher’s delivery were very soothing. I have bookmarked this and will return to it. I’m fascinated by the importance of the vagus nerve. Thank you!

Thank you , amazing calming voice and perfect progress into doing the exercise on your own! 🙏🙏🙏

I listen to this over and over. I am amazed by how much deep breathing calms my body. I love the guided counting, the soothing voice and the soft music. I am working on my anxiety and this always brings me down a level. I can honestly feel myself slowly healing the more I practice deep breathing.

Very relaxing - liked the pace - was perfect for me - bookmarked ❤️

I love these vagus nerve breathing practices. Thank you 🙏

This was lovely! Well guided clear instruction left me feeling relaxed and calm. Thank you Naomi!🙏🏽🩷💜🩵

I feel more relaxed :) I found my breathing got more relaxed as it went on too. Thanks!

Wonderful meditation! I’ve never heard of vagus nerve stimulation, but I’m excited to learn more!

Thank you. My bp dropped 13 points systolic and 16 points diastolic after this breathing. Magic.

Wonderful practice. I appreciated how the instructor moved straight into diaphragmatic breathing exercises

powerful practice. learning that rest is a breath away has been transformative for my life. this meditation was extremely calming and even paced, allowing for deep immersion of the mind and heart into the practice. grateful 😌🙏🏾

That was a wonderful breathing technique! Will definitely save this one to use again :)

My quick fix right here.
This meditation is the first on a playlist I created for pain relief, specifically migraine headaches.
I have found it to be so incredibly healing, easing the pain I experience extremely quickly.
The compassionate guidance given allows me to really drop into the breath and notice the chatter that fills my head to the point of pain.
I also really appreciate the explanation of what is taking place in the body and mind on a physiological level.

Thank you, thank you, thank you.
💕🙏✨🙏✨🙏💕

So pleased to find this little gem. 💎
Your clear explanations of the benefits of the breathing and your clear guiding voice helped me feel safe and able to comprehend.
Delightful music also.
I shall return to this.
Many thanks. 💎🤗💎

Brilliant.. SO relaxing 😌
Thank you very much 🙏🥰