Balance and Calm

7 min. audio meditations with energetic protocols and sound healing to help find balance, calm and connection.

Regulate Your Vagus Nerve

Today, the energy is all about balance.

Today's cup is a little different.

Reset your vagus nerve.

When you regulate your vagus nerve you move into greater balance, health, vitality, and calm.

Reset your vagus nerve with a breath exercise and toning.

Diaphragmatic breathing:

Breath in through your nose for 4 seconds. Hold at the top of your inhale for 4 seconds. Exhale through your mouth for 4 seconds. Hold the bottom of the exhale for 4 seconds.

The vagus nerve is the longest nerve in the body and connects nearly every organ system to the brain stem and cortex. 

Vagus nerve dysfunction can lead to a number of mental and physical health problems, like lightheadedness, anxiety, digestive distress, and sleep issues 

There are several ways to reset the vagus nerve...

1. Gentle exercise, meditation, and a nutrient-dense diet.

Other holistic interventions include multiple types of massage, breathwork, and laughter.

Heart rate variability (HRV) is the best way to indirectly measure vagal activity, also called vagal tone.

Stanley Rosenberg’s book “Accessing the Healing Power of the Vagus Nerve” provides a few exercises that can reset your ventral vagus nerve.

They include:

  1. The Basic Exercise: Lie on your back with your fingers interweaved behind your head. Without turning your head, look to the right. Remain here until you spontaneously yawn or swallow. Return to the neutral state with your head and eyes straight. Repeat on the other side.
  2. The Half-Salamander Exercise: Eyes look right without turning head. Tilt head to the right towards the shoulder.
  3. Full Salamander Exercise: Get on all fours. Your head is facing down.

These exercises can alter brain activity and address autonomic nervous system dysfunction.

When the vagus nerve is not regulated, it can lead to a number of physical and mental health problems.

Here are some of the symptoms that you may experience:

  • Digestive issues: bloating, constipation, diarrhea, gastroparesis, heartburn, and irritable bowel syndrome (IBS).
  • Cardiovascular issues: low blood pressure, slow heart rate, and fainting.
  • Respiratory issues: shortness of breath and asthma.
  • Neurological issues: anxiety, depression, migraines, and seizures.
  • Other issues: chronic fatigue syndrome (CFS), fibromyalgia, and tinnitus.

Breathing exercises are a great way to regulate the vagus nerve.

Deep, slow breathing stimulates the vagus nerve and lowers the heart rate, which can be amplified through the rhythmic rising and falling of the belly during abdominal breathing.

Here are some breathing exercises that can help stimulate your vagus nerve:

  1. Diaphragmatic breathing: Breathe in through your nose for 4 seconds. Hold at the top of your inhale for 4 seconds. Exhale through your mouth for 4 seconds. Hold the bottom of the exhale for 4 seconds. Repeat as many times as desired or until you feel relaxed.
  2. 4-7-8 breathing: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds.
  3. Low belly inhales with a long exhale: Inhale deeply into your lower belly and exhale slowly.

These exercises can help improve vagal tone and reduce stress responses associated.

How does today's cup feel for you?

Use your breath and tones to regulate your vagus nerve.

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Aleya's Rating:
Average Rating: (7 Votes)

Comments & Discussion

Amazing Tools! Thank you šŸ˜Š
May 28th 2024
Wonderful thank you Aleya! Very calming šŸ™šŸ»šŸ’•šŸŒŗ
May 28th 2024
I also appreciate your podcast on letting fo of the fatigue. It explained perfectly what I have been dealing with. Spot on!
May 28th 2024
This was perfect! I've been practicing vagus nerve exercises to stay calm and non reactive. Letting go if empathetic feelings from others. Thanks so much!
May 28th 2024
is great for me right now. Iā€™m making dietary changes and fits in with helping with those changes. Thank you.ā¤ļøšŸ™
May 28th 2024
The timing is so perfect on this! Experiencing severe dizziness and eye problems that I'm certain are energetically related. Thank you. I hope you have an amazing angel blessed day my friend ā¤šŸ˜‡ much love to you
May 28th 2024