Breathing For Vagus Nerve Relaxation

In this meditation, you will be guided through breathing with an extended exhale to stimulate the vagus nerve response to create a calm and regulated state. This uses a 3:6 ratio, inhale to exhale. Find a sense of calm a peace in just under 10 minutes!

Transcript

Welcome to today's meditation.

Please take the next few moments to find a comfortable space to lay down.

Take a few deep breaths.

Allow your body to fully relax.

You'll want to be laying in a open position,

Arms out at your sides,

Palms up,

Legs uncrossed.

Maybe you'll want to use a bolster under your knees.

Today we'll be using the breath to calm the nervous system.

Breathing through the nose with a three count inhale and a six count exhale.

This breathing pattern can allow the rest and digest nervous system to kick in.

It can be used to pull us out of the fight or flight system.

Also just calm the frequency of the nervous system.

Even if we are in a calm state,

We can bring our stress levels down even more.

Today we'll be using the piano for our guide for the breath.

So as you hear the piano,

You will inhale and exhale and exhale.

Again we're doing a three count in and a six count out,

So allow that exhale to extend very slow and relaxed.

Exhale.

Inhale.

Exhale.

And as your body starts to relax and begin to drop into the breath,

Allow a deep sense of gratitude to enter into your heart.

Gratitude is something that warms your soul,

Always puts a smile on your face,

Allows you to feel safe and loved.

We'll check in with you with your breath.

If you find yourself wandering,

Just come back to the inhale and the exhale.

Exhale.

Exhale.

Inhale.

Allow your breath to deepen.

Let your body take the breath back over into its natural state.

Wiggle your fingers,

Wiggle your toes,

Allow yourself to feel very present,

Very aware of your body and your space.

Find gratitude for giving yourself this time to calm and relax and set yourself up for success.

Thank you for joining today.