Vagus Nerve Reset | 10-Minute Guided Breathing

When stress or anxiety settles into your body, your nervous system needs a reset. This 10-minute practice activates your vagus nerve, your body's natural reset switch, through guided breathing and sound.

Your vagus nerve runs from your brain through your throat and chest into your belly. When stimulated, it signals your body to calm down, find safety, and return to balance.

You'll move through four powerful techniques: extended exhale breathing, humming, sighing releases, and integration breath.

Perfect for anxiety, stress, disconnection, or anytime you need to shift from fight-or-flight into rest-and-digest.

Your breath is medicine. Let's reset together.

Transcript

Welcome to Reset by Breath. I'm Paige, And this is your space to breathe, Regulate, And reset. For today's journey, We'll be focusing on the vagus nerve, Which is basically the body's reset switch. When I feel anxious, Stressed, Or disconnected, This is one of my favorite practices. The vagus nerve starts in the brain and runs down through the throat, The chest, All the way to our belly. When we stimulate it with the breath and sound, It calms down the body and brings us back into safety and balance. Let's check out today's breath method. We will start by slowing everything down with an elongated exhale. We will inhale through the nose for a count of four and exhale through the nose for a count of six. Then we will layer in sound to soothe the body by humming. We inhale through the nose, Close the lips, And hum deep into the body. Next, We will release by sighing. We inhale gently through the nose, Take a tiny sip in through the mouth, Then exhale out the mouth with a long audible sigh. This simple reset signals to your nervous system to let go. And we'll close with an integrating breath where we breathe in through the nose for a count of four, Hold the breath for seven, And slowly exhale for a count of eight, Sealing this new state into the body. So find a comfortable seated position. Let your body settle. Lengthen your spine. And place your tongue at the roof of your mouth behind your two front teeth. This position of the tongue starts to slow down the chatter of the mind. Keep the tongue there as we move throughout this practice. Tune into your breath. Allow it to slow down. Arrive here. And trust your body, Trust your breath, And let's reset together. Inhale through the nose for a count of four. Exhale through the nose for a count of six. Inhale for four. Exhale for six. In the hand. Exhale, Switching our state to rest and digest with every breath Keep going. Keep the breath soft, Smooth, And gentle. Inhale for four. Exhale for six. Every longer exhale signals the body to come out of stress. Allow the exhale to relax and anchor you into the body. Allow the mind to start to calm to slow down. Last time. Inhale. Ext. Now we will add in vibration. Inhale through the nose. And hum into the body. Exhale, Hum. Let the vibration penetrate deep within you. Inhale. Exhale, Hum, Feel it in your chest, Your face, Your throat Inhale Exhale, Hum. Allow this vibration to soothe your system. Exhale, Hum. The vibration scrubbing away any stress, Any anxiety. Let the hums be long. Inhale. Exhale, Hum. The humble tension from the body. Inhale. Exhale, Hum. And now we will release by sign. Take a slow inhale through the nose. Take a tiny sip in through the mouth. Exhale out the mouth with a long, Audible sigh. Inhale through the nose. Tiny sip. Exhale, Release with sound. Again, Inhale. Tiny sip. Exhale, Release. Let it go. Let it fall away. Let the sound clear what is no longer necessary. UGHHHHHH Last time, Inhale, Tiny sip, Exhale, Release. And now we'll gently hold the breath at the top. Take a big inhale. And close your lips and hold your breath at the top. Feel the stillness. Feel the safety. Feel the reset. And when your body is ready, Release with a soft exhale. Coming back to your normal and natural breath in and out through the nose. Will seal this practice into the body. Inhale through the nose for a count of four. Hold the breath for seven. Exhale slowly for a count of eight. Can you inhale? Home. Exhale, Slow, Slow out your nose Stay with this breath. Hold. Allowing us to seal in this state before we move into what's next. Exhale. Do you need help? Hold. Notice the balance and peace building inside of you with every exhale. Inhale. Hold. Exhale. And you can release the breath pattern Let your breath return to its normal and natural flow. And take a moment to notice how your body feels now. Be in that state. Thank you for breathing with me and for taking the time to slow everything down. Please let me know how this practice felt for you in the comments below. Until next time, Love.