Monique ThompsonLicensed Professional Counselor-Supervisor & Infidelity Recovery Specialist

90 Second Polyvagal Breathing for Depression, Anxiety, PTSD & Trauma + Couples Healing,

3 Nov 2025 · 1 min

Watch on YouTube

1:28

In this 90‑second guided meditation, Monique Thompson leads a polyvagal‑focused breathing exercise designed to calm the autonomic nervous system for individuals experiencing depression, anxiety, PTSD, trauma, or relational stress. The script directs listeners to inhale through the nose, draw breath down past the heart into the gut, then exhale fully through the mouth, followed by a crown‑of‑head inhale that travels down the spine, and repeated full inhales and gentle exhales. Throughout, Monique emphasizes releasing tension, lengthening the spine, and affirming safety, encouraging a sense of grounding and calm. The practice aims to activate the ventral vagal pathway, reduce sympathetic arousal, and foster a feeling of safety for both solo and couples healing contexts.

Chapters

Let's begin. Inhale through your nose, drawing the breath down past the heart through the gut, exhaling gently through the mouth, a cleansing breath, deflating the lungs completely. Now inhale from the crown of your head, tracing the breath down through your spine. Exhale once more through the mouth, releasing every bit of tension. Take a gentle breath now. Inhale fully. Exhale softly, letting the breath move without effort. Once more, inhale fully, inflating the lungs, and exhale gently. And now take one final deep inhale. Fill the lungs completely. And as you exhale, feel the spine relax and lengthen. Rest here. Notice the calm spread through the body, remembering you're safe.