Oct '24 ā¢ Befriending Your Body
š¬ļø Vagal Breathing: Calm Your Body, Clear Your Mind š¬ļø
Hey everyone! Letās dive into a calming practice called Vagal Breathingāa simple breathing technique that stimulates the vagus nerve to help us feel more relaxed and centered.
Whatās the Vagus Nerve?
The vagus nerve is like the bodyās superhighway for calm, connecting your brain to important organs like the heart and digestive system. When stimulated, it activates the bodyās ārest and digestā mode, slowing down your heart rate, lowering blood pressure, and helping you feel a sense of calm and ease. šæ
How to Practice Vagal Breathing
The key to vagal breathing is focusing on the 4/8 ratioāor, simply put, exhaling for twice as long as you inhale. This extended exhale activates the vagus nerve, sending signals to your brain that itās safe to relax. Hereās how:
- Inhale for a count of 4, feeling your lungs expand.
- Exhale slowly for a count of 8, letting the air gently flow out.
- Repeat for a few cycles, focusing on the longer exhale to help your body relax.
Tip: You can adjust the count to whatās comfortable, as long as the exhale is about double the inhale. This 4/8 ratio (or double-length exhale) works because it gives your body more time in that calming ārest and digestā mode, boosting relaxation and reducing stress. š
Try It!
Take a few minutes today to try this out. Find a quiet spot, focus on the 4/8 rhythm, and notice how it feels to give your nervous system a mini reset.
Prompt: How do you feel after a few cycles of vagal breathing? Share your experience or any other calming techniques you use! š¬š
Letās make this a part of our self-care toolkitābecause sometimes, the best way to befriend our lives is to simply breathe.
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š¬ļø Vagal Breathing: Calm Your Body, Clear Your Mind š¬ļø
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