A short (~4–5 minute) guided breathwork/meditation led by a single instructor that teaches humming-exhale breathing to stimulate and 'tone' the vagus nerve, calm the nervous system, and increase vagal tone. The instructor explains the vagus nerve's anatomy and role, the effects of chronic stress on vagal function, and leads a sequence of humming exhales interleaved with nasal inhales.
Foreign. Welcome all of you beautiful breathing people to another guided breath work session. In today's journey, we're going to be taking some humming breaths to tone our vagus nerve. It's very simple. We'll just inhale through the nose and exhale. Exhale with the hum. A closed mouth, you really want to feel the vibrations in the back of your throat. And for thousands of years, people have been humming, chanting, singing mantras for various reasons. Opening their heart, calming their minds, connecting to God, the universe, our, all these beautiful things. They didn't need science to explain why, they just knew it. Now we understand why. When we hum, we're stimulating, we're activating our vagus nerve. It's a long wandering nerve that starts at the bottom of our brain. It wanders down through our throat, your heart, lungs, deep into your gut. It's one of the most powerful communicators between our brain and body. And unlike other nerves, most of the information that it's signaling comes from the body up to the brain. So when we have a strong and active vagus nerve, it's constantly sending messages up to your brain saying that you are safe, you can slow down and everything is okay. But the problems come when this vagus nerve becomes a bit dull from years of chronic stress, fear, unprocessed emotions. It makes it harder for us to relax, especially after a long day. Makes us harder to feel joy and to enjoy this beautiful present moment. But fortunately, there are ways to strengthen the vagus nerve to have a stronger vagal tone. So imagine each long hum, this nerve is just vibrating, lighting up like a Christmas tree in our body, sending signals to our brain that everything is okay. So enjoy each hum, enjoy each breath. It's just a four minute routine that you can use throughout the day. So find your way to a comfortable seated position. You can also do this line and we'll take our first inhale through the nose in 3, 2, 1. Now hum on the exhale. Feeling the vibrations in the back of your throat chest. Beautiful. Another inhale and a nice powerful vibrational hum. Play around with the feelings of vibrations throughout your body. Another inhale, exhaling with the hum. Bring a gentle smile as you hum. Stay present. Inhale, Exhale with the hum. Inhale and. Inhale fully. Exhale with the hum. Inhale, exhale, hum. Feeling the vibrations, feeling calm, grounded. Inhale. Exhale with the hum. Beautiful. Two more fully in long hum. Last hum and a nice long beautiful arm, smiling, enjoying. Take an inhale. Let it out with the sun side. Allow your breathing to return to in and out of the nose. Staying present. Join the shift of energy. Feeling a bit more grounded, bit more in the body. And present. Much love to all of you. Remember to breathe and remember to laugh. Peace.
