Breathing Exercises for Vagus Nerve Stimulation

By rjoachim | January 30, 2023
Lay down in bed on your back with your hands to your sides, palms up, and your legs and arms uncrossed. We are going to begin by taking a few deep breaths. Inhale deep, then exhale it all out.Continue to breathe at your own pace. By now, your breath may have become rhythmic. If this has not happened, begin to count mentally from one to four on inhalation and from one to four on exhalation. An example would be to inhale for one, two, three, four, and exhale for one, two, three, four. Continue to breathe with the four-second count on your inhalation and the four-second count on your exhalation.Now that you have a smooth and even rhythm established, begin counting to four on the inhalation and five on the exhalation. An example would be: Inhale for one, two, three, four, and exhale for one, two, three, four, five. Continue breathing, on the inhalation with that four count and on the exhalation with the five count.
Now continue with the four-count on the inhalation, but on the exhalation, count to six: Inhale for one, two, three, four, and exhale for one, two, three, four, five, six. Continue breathing, inhaling for the four count and exhaling for the six count.
Now we’re increasing our inhalation to a seven count. An example would be inhale for one, two, three, four, and exhale for one, two, three, four, five, six, seven. Continue breathing, inhaling for the four count and exhaling for the seven count.
https://www.mindful.org/a-12-minute-breathing-practice-to-activate-your-vagus-nerve/
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