4-6 Breathing To Activate The Vagus Nerve

19:37

19:37

4-6 Breathing To Activate The Vagus Nerve

by Kristopher Kelly

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

8

Experience deep calm through the gentle rhythm of four seconds in and six seconds out, a scientifically supported breathing pattern that activates the parasympathetic nervous system and signals your body that it is safe to fully relax. The extended exhale in this practice directly stimulates the vagus nerve, slowing the heart rate, lowering stress hormones, and guiding the body into a natural state of rest and ease. You will move through three unhurried rounds of this slow deliberate rhythm, with each round inviting you to soften more deeply into stillness and presence. The practice closes with a gentle integration to help you carry that grounded sense of calm into the rest of your day or evening. Whether you are managing anxiety, preparing for sleep, or simply needing a reliable way to return to ease, this session offers one of the most effective and accessible tools the breath has to offer.

Meet your Teacher

Kristopher Kelly

Austin, TX, USA

Meet your Teacher

Kristopher Kelly

Austin, TX, USA

Transcript

Welcome my friends. My name is Chris and in this session we'll be practicing a simple but powerful breathing pattern. Inhaling for four seconds and exhaling for six. This is one of the most reliable ways to activate your parasympathetic nervous system, Your rest and digest state. By making your exhale longer than your inhale, You signal through the vagus nerve that it's safe to relax. This type of breathing can slow the heart rate, Ease muscle tension, Quiet the mind and help you unwind. It's used by everyone from athletes restoring after demanding workouts to people managing stress or winding down for sleep. For the next 20 minutes, Stay with this gentle rhythm. In for four, Out for six. Allowing your body and mind to shift into deep ease. So find a comfortable position. You can lie down or if you prefer sit upright with your back supported and close your eyes or soften your gaze. Then let's begin with a few easy breaths to settle in. Big breath in through the nose and out through the mouth. Another big breath in through the nose and out through the mouth. Inhale through the nose and let it all out the mouth. Now let's settle into this soothing rhythm together. Breathing in through the nose for four and then out the nose for six. Just like this. In through the nose. In through the nose. That's it. To its natural pace now. There's nothing you need to control. Your body knows how to breathe on its own. Simply rest here for a couple minutes. Letting the ease you've created settle into every part of you. If your mind drifts, Let it. If you feel yourself slipping towards sleep, You can allow that too. Let yourself relax. We've just practiced guiding your body into a state of deep calm. Telling your vagus nerve, Your heart, And your mind that it's safe to slow down. The more often you practice, The more quickly your system will know how to return here. Take one deep breath in through the nose and let it out slowly through the mouth. Know that you can use this technique anytime before bed, During a stressful moment, Or simply to reset. Thank you so much for practicing with me. May you carry this ease with you into whatever comes next.