Did you know that a simple breathing technique can help reduce stress and anxiety? A vagus nerve meditation offers a quick and powerful way to calm your nervous system, bringing about a deep sense of peace.
In this blog post, you’ll discover how a short vagus nerve guided meditation can help you regain control over your emotions and improve your mental well-being.
Join Christie Vallance, a teacher on Insight Timer, as she leads you through a calming and restorative breathing practice. This meditation is particularly effective in breaking anxiety and stress cycles.
A seven-minute guided vagus nerve meditation for stress relief
This seven-minute guided meditation practice focuses on stimulating the vagus nerve to help you manage stress, reduce anxiety, and achieve a state of calm.
For more guided meditations like this, visit the largest library of free guided meditations on Insight Timer.
Vagus nerve guided meditation script
Below is a step-by-step guide through Christie Vallance’s meditation.
Step 1: Find a comfortable position
Begin by finding a comfortable position that feels right for you today. You can be seated, lying down, or even standing. Whatever position you choose, ensure that your body feels supported and at ease.
Step 2: Do a pre-check and notice areas of tension
Close your eyes and take a moment to do a pre-check of your body. Notice any stress or tension you may be holding, particularly in your face, jaw, shoulders, or belly. Simply observe these sensations without judgment, becoming aware of how your body feels at this moment.
Step 3: Place your hands on your body
Place one hand on your belly so that your palm is covering your navel and just below it. Place the other hand at your heart. Allow your elbows to relax, and if you are lying down, you may want to prop them up for support. Feel the connection between your hands and your body, preparing for the calming breathwork ahead.
Step 4: Begin the sighing breath
We will now practice the sighing breath. This breath involves inhaling through your nose and exhaling through your mouth.
To begin, exhale fully, squeezing the stale air from your lungs by pulling your belly toward your spine. Inhale halfway through your nose, pause, then inhale fully to fill your lungs and pause again. Exhale with a long, slow sigh from your mouth.
Repeat this sequence:
- Inhale halfway, pause.
- Inhale fully, pause.
- Exhale with a long, slow sigh.
Continue breathing in this rhythm, ensuring that you do so gently. Avoid adding strain to your body by overdoing the inhale or lifting your shoulders. The goal is to keep the practice smooth.
Step 5: Continue breathing and focus on the sensation
As you continue breathing, notice the sensations in your body. Feel your belly swell and your low ribs widen as you inhale halfway. When you inhale fully, feel your chest lift. With each long, slow exhalation, focus on the feelings of release and relaxation.
Your hands serve as anchors, reminding you of the connection between your breath and your body. Tune into the sound of your breath, as it can be incredibly soothing and calming to your nervous system.
Step 6: Engage the vagus nerve and calm your body
This practice of diaphragmatic breathing stimulates the vagus nerve, which is crucial for creating a healthy vagal tone. Dr. Andrew Huberman, a Stanford neuroscientist, found that participants who practiced this breathing technique for five minutes a day for 30 days reported feeling happier and more relaxed compared to other breathing and mindfulness techniques.
With each breath, you are improving your body’s oxygen intake and allowing it to offload carbon dioxide, bringing about a deeper state of relaxation. As you continue this practice, you may notice that your inhales become fuller and deeper, and your exhales slow down even more, further enhancing your sense of calm.
Step 7: Transition out of the practice
After five minutes of this calming breathwork, it’s time to release your hands and transition out of the practice. Notice its effects on your body and mind. Anchor deeply into your hips and feel the natural movement of your low ribs as you return to your normal breath.
Take a moment to reflect on the practice, acknowledging the peace and relaxation you have cultivated. Breathe in the calm and breathe out any remaining tension. Feel grateful for the time you’ve taken to care for yourself.
This guided meditation script was adapted from Christie Vallance’s vagus nerve meditation, which you can find here.
Reflect on the vagus nerve meditation
Take some time to reflect on your experience. Consider the following questions:
- What physical sensations did you notice during the sighing breath?
- How did your body and mind feel before and after the meditation?
- Were you able to connect with the sound of your breath, and how did it influence your state of relaxation?
- How might you incorporate this breathwork into your daily routine to manage stress more effectively?
Writing down your experiences can help you better understand them and maintain a regular meditation practice.
Reduce stress and anxiety with Insight Timer’s free meditation app
Insight Timer is here to support your meditation practice. Whether you’re a daily meditator or looking to build a routine for the first time, you can choose from thousands of free guided meditation tracks that suit your experience level. With expert-led courses and a variety of groups to join, you can transform the way you cope with anxiety and stress—while feeling fully supported!
