Breathing Exercises for Vagus Nerve Stimulation
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- Опубликовано: 5 июн 2024
- PDF guide here: www.yogabody.com/vagus-nerve-...
Breathing exercises are one of the most effective ways to stimulate your vagus nerve, upregulate your parasympathetic nervous system response, and combat stress and anxiety. But with so many exercises to choose from, how do you know which ones are best for you?
In this video, we’ll set the record straight and help you understand how to do specific breathing practices to stimulate your vagus nerve and parasympathetic nervous system. The three simple techniques you’ll learn and the subsequent breathing practice that combines them all will help you to quickly self-soothe and feel calm when you really need to.
VIDEO CONTENTS
00:00 Breathing Exercises and the Vagus Nerve
02:16 Breathing Biomechanics
05:11 Techniques for Vagal Nerve Activation
05:33 Ocean Breathing
06:30 Chin Lock
07:19 1:2 Ratio Breathing
08:11 Stress Less Breathing
DISCLAIMER - This video is for educational purposes only. If you have high blood pressure, heart disease, glaucoma, or a pulmonary condition, check with your doctor before attempting any breathing practices.
ANATOMY + BIOMECHANICS
Your diaphragm is your body’s primary breathing muscle, positioned at the base of
your ribcage, separating your upper and lower thoracic cavities. All breathing practices utilize your diaphragm to some extent, but there are specific techniques that encourage a rest and digest response.
When you exhale, your diaphragm snuggles up to your heart, changing the pressure and reducing stroke volume and heart rate. These changes in pressure in the heart are sensed by baroreceptors that communicate to your brain via the vagus nerve. The correct breathing exercises, using large diaphragmatic movements combined with a prolonged exhale will help you to stimulate and amplify this response in your body.
BREATHING TECHNIQUES WE’LL LEARN
* Ocean Breathing (Ujjayi)
* Chin Lock (Jalandhara Bandha)
* 1:2 Ratio Breathing
* Stress Less Breathing
WANT MORE?
* 21-Day Yoga Breathing Challenge (on-demand): www.yogabody.com/breathing/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#VagusNerve #BreathingExercises #StressRelief 
Спорт
I hope this video if helpful! Be sure to grab the PDF in the description above, and as always, drop a comment below if I can be of help. - Lucas @ YOGABODY
When I breathe it feels like something is locking or not allowing me to inhale or exhale further. I feel as though it’s possible but it’s stopping me. What is it and can I learn to open it?
EXCELLENT content - this is the first video I have seen EVER where the FUNCTIONAL interaction of human fisiology and anatomy are finally clearly EXPLAINED. Most experts just mention the interaction but NOT the mechanics of the processes. Extraordinary presentation on how breathing affects the interaction between BRAIN-HEART-NERVOUS SYSTEM (vagal nerve) and LUNGS. That was amazingly simply presented, but most importantly, how humans can AFFECT AND REGULATE the stress response from our body. That is difference between BRAIN and MIND. You are in control when your MIND controls your BRAIN. When your brain controls your mind, you are at the mercy of stress, anxiety, depression, :adrenal fatigue", resulting in most diseases such as heart conditions, cardiovascular problems, cancer, diabetes, auto-immune conditions, cancer and probably ALL DISEASES.
@@filmfu funny fact: thanks to Lucas and his vagal nerve videos, I went deep into the vagal nerver theory (Dr Porges) and the extraordinary genius therapist, Stanley Rosenberg - who developed many exercises to improve or cure breathing conditions (asthma, COPD, etc). YOU MAY HAVE A CONDITION which can be easily treated: it could be a small or large HERNIA which is interfering with your diaphragm function. BUY THE BOOK ASAP. You can skip the long book and go directly into the exercises to release the vagal nerve from the compression created by this hernia. If worse comes to worst - get a gastroenterologist rule out a hiatal/stomach hernia and get it treated. About 90% (?) of his patients with breathing problems had a hernia. GO FIGURE. GOOD LUCK. *(I AM NOT RELATED IN ANY SHAPE OR FORM TO THE AUTHOR NOR ANY BOOK SALES)* www.amazon.com/Accessing-Healing-Power-Vagus-Nerve/dp/1623170249/ref=sr_1_1?crid=1JX7IS88PQ2HN&keywords=stanley+rosenberg+power+of+the+vagus+nerve&qid=1670185389&sprefix=stanley+rose%2Caps%2C200&sr=8-1
It is great to understand, the secrets behind breathing techniques. I have been doing some but was not aware of why. Thank you for your master class. Now I understand the effect of slow breathing such as Nyrage Soma but never explained the science behind.. ❤️ and 🙏 stay and guide us. 😊 🙏.
Yes...many 🙌 and thank you.. ❤️.
Breathing exercises come from India called pranayama. I practice it for more than 40 years and never had any blocked nose or flue. And my health improved. If introduced at kindergarten age more than 50 % of hospitals are in danger of insolvency unless they transform into wellness centers.
😮Wow! I've heard about breathing techniques, but I don't know why, I never took them seriously. Even though I'm an amateur singer and I like the swim, where breathing is also very important. Maybe I thought that I already do breathing exercises and I don't need extra. But yeah, I've noticed that my asthma from childhood disappeared in high school when I was singing in a choir, we were really good, but we also practiced a lot - a lot of breathing.
Pharmaceuticals and Doctors make big money when people are ill, doubt if yoga type breathing will ever be introduced into schools at any level. Sad.
How do you do it? Is it alternate nostril breathing also? And Kappalbathi?
5:33 starts the demonstration section - Ocean breathing
6:40 chin lock - vagus nerve compression
8:13 stress less breathing
Can you imagine if this was taught in schools? I swear my life would have been much better!!! We'd have less sickness, self deletion (don't want to type the real word for RUclips filters), better mental health and it goes on. But no, big pharma needs to make money off meds!! So many of my health issues have been from anxiety and all I had to do was learn to use my breath!
I asked... and you appeared. Love and Gratitude for sharing and clarifying these techniques for all who are searching. 🙏
Your stress less breathing was the best explanation I’ve seen. Thank you
That is how I prevent panick attack in the city, I inhale slow and exhale even slowlyer, on the escalator I was also moving one forarm in and out quickly like pumping the energy in me and it worked.....the reason probably why I had panick attack as I am autistic, now emotionally flat and my neurological system for handling emotions is wired differently, If I keep myself composed and relax, that prevents anxiety and hidden emotional blockages wanting to surface, which I believe panick attack is......:)
Thanks for sharing your experiences, Monika!
Thanks for sharing. I shall it with my autistic friends
Thank you for sharing. Happy to hear it works
I found the same relief from anxiety attacks using the long exhale as well! I am so glad that you are feeling better!
@@subhrajitdey5513 hello, please can I add a word of caution here. Us autistic people are on a spectrum, which means that we are not all the same. What works for one autistic person might not work for another autistic person. And sometimes we can have additional challenges, such as persistent demand avoidance (PDA), which, for those with this issue, means we will not be able or willing to do a thing specifically if someone suggests we do it. Frustrating?! Yes.
Now I am fully behind understanding that learning good breathing techniques can help everyone, neurotypical and autistic. But the journey to finding them and using them can be difficult. And if someone is not ready to make a change having a friend suggest that we would feel better if we just learnt to breathe properly can backfire. Maybe it might feel as if this was being suggested as an autistic cure, rather than a way to help manage the additional challenges that being autistic can bring with it. I’m not suggesting that this would be your approach, but just mentioning this to add a little background info.
But with all those provisos, I would also agree, that understanding and working with my body is really really helpful for me, as an autistic woman. :)
I
I've been performing pranayama breathing exercise from 19yrs.I understood and had realised that they are very effective far effective breathing exercise.but vagus nerve stimulation through breathing exercise is complex learning and tip of iceberg for me.l could only interpret breathing benifits only.to me.But after studious watching of this video.A new breathing medicine for my 5-6 years old Parkinson GERD Ulcerative Colitis IBS. I've been gratitudal to yog Guru Ramdev Guruji.Patanjali Yog Sutra. Now it's Thanksgiving day to you S I R.Merry Christmas.God created mother's because he could not be everywhere.God is infinite divine smart.He created doctors because he himself and mother's could not everywhere.
Your articulation is commendable and authentic Lucas
I'am dealing with C-PTSD and the last technique was very helpful for me, Thank you! 🙏
EXCELLENT content - this is the first video I have seen EVER where the FUNCTIONAL interaction of human fisiology and anatomy are finally clearly EXPLAINED. Most experts just mention the interaction but NOT the mechanics of the processes. Extraordinary presentation on how breathing affects the interaction between BRAIN-HEART-NERVOUS SYSTEM (vagal nerve) and LUNGS. That was amazingly simply presented, but most importantly, how humans can AFFECT AND REGULATE the stress response from our body. That is difference between BRAIN and MIND. You are in control when your MIND controls your BRAIN. When your brain controls your mind, you are at the mercy of stress, anxiety, depression, :adrenal fatigue", resulting in most diseases such as heart conditions, cardiovascular problems, cancer, diabetes, auto-immune conditions, cancer and probably ALL DISEASES.
Thanks for your support!
I was obsessed with the vagus nerve for a couple of years and finally started yogic breathing exercises. In about a month my digestion improved to the point that I could stop most of the 7 kinds of enzyme pills daily. But due to some reasons (a long story!) I stopped doing them. I retained some degree of improvement. This needs to be done regularly for optimum results. I now have increased optic nerve pressure that leads to glaucoma if left unchecked. I must start my vagus stimulation routine again for its numerous benefits and to relieve my optic nerve. I know that this can be done. 👍👍
What yogic breathing exercises were you doing for the vagus nerve?
@@omair705the ones in the video are the correct ones
So this literally just cured my gastroparesis and constipation. You have my eternal gratitude.
Tell me more… I have terrible gastro issues and I blame anxiety. Lol
My brother is having Same issue I need more info too
I used to practice these breathing techniques collectively called 'pranayam' in the yoga system, with my father as a kid. I stopped doing this ever since I started going to college. I am now finishing my PhD which was very stressful. Going back to these exercises now. Great video.
Good thing is he gave scientific explanation behind this..
Lord I am grateful for RUclips and videos like this
I am only 1 minute in and you are absolutely marvelous for clarifying the different breathing techniques that we encounter on these internet streets lol. I’ve been so curious on which is best or correct. Thanks for this!
Thanks, Dee!
I don't think there is JUST ONE proper breathing technique. Like the addage go, "different folks different strokes".
@@YOGABODY.Official : come on holiday, stay for along times, invest and bussiness to Jembrana and Negara City, West Bali and enjoy to explore anything there👍🙏 😇😇👍👍🙏
@@emwhaibeeThat's why He gives you different techniques!🤷
Wim Hoff
Been recovering from a cold infection,Right after doing this i felt like i could take full relaxing breaths. thanks
Rolling all 3 of those techniques into 1 was so wise… 🦉. Appreciate the explanation of diaphragmatic function as well. It finally adds reason behind the therapeutic effects of yogic breath work
Thanks Erin!
What he is saying is absolutely true. I practiced yoga and breathing for years.
Totally. Explanations of body functioning matterz.
Hei Lucas, I had open heart surgery (change of valve) a month ago and have been doing breathing exercises ever since, noticing that breathing in is quite challenging now! Doing this short exercise, I realized that the breathing in got easier as we advanced! Thank you! Virpi
1. This Ocean Breathing is exactly what Darryl Anka is doing when channeling Bashar 🤔
2. Chin lock is exactly what my swimming coach thought us. We've been doing it in the water. It was super relaxing, and after that, we all have been swimming better. I felt like I don't need to fight the water
3. Double exhale is exactly how I smoke weed..so it's not the weed that relaxes, but the way I smoke it 😆
Great video! A calm, AND CALMING, explanation of the vagus nerve and a simple exercise to stimulate it.
This was so dogam useful and helpful. Many people talk about it but the demonstration with follow along breathing was the best.
Many thanks yogabody.
Thank you so much… my nervous system needs regulating and calming. I’m going to follow you and practice these calming breathing techniques. Praying for relief. ~ Bless you for helping me and all of us. 🪷🧘🏼♀️🌾
Ocean breathing (with longer exhales) works great. I'm going to practice this more often!
Thanks for the help!
Glad to hear!
Simple and so well shared. Thanks
When I’m having a panic/anxiety attack, I follow the breathing with you and it has calmed me down. Thank you!!!
Glad to hear it helps, Tamara!
@@YOGABODY.Official the trick is to remember to keep "breathing" 🙂
anxiety goes away if you take 150 mg to 300 magnesium supplement per day. and If you notice a panic attack starting..just eat sugar ..it goes away. panic attacks only happens with low blood sugar. so dont let yourself hungry for a long time. when you aee hungry eat right away. dont eat lots of salt.. only 2 pinchs per meal and drink water well
Extremely important for epilepsy. Than you!
How was this knowledge developed throught the centuries?? Wow.
This is the best explanation regarding the vagus nerve I've ever come across. TY!
I did not understand the humming during meditation was stimulating the VN.
Thank you again!
I teach hatha yoga, breath work and meditation, I found your scientific explanations amazing and the fact that you provide pdf's is testament to your devotion! You explain so much more about the effects within the body, bravo. I have subscribed to your channel, I am sure I will find more content that will be of help to me and my clients. Thank you
Felt more relaxed afterward. Love your style and explanation
Half way through practice, I began to sob. Totally released so much emotion that was caught up in myself. Thank you! I really needed that.❤
@@accidentcellar6307Stimulating the solar plexus, as deep breathing does, can release a lot of unconsciously held emotions. Nothing to do with any placebo effect.
@@accidentcellar6307 interesting that you needed to say that
This is a great video. I’m knew bits of this, but I didn’t know, for instance how breathing out for longer than you breath in, stimulates the parasympathetic nervous system. And I didn’t know what the diaphragm was doing in detail. This sort of detail really helps deepen understanding, and in tern reinforces the motivation to practice. Thank you. :)
Thank you yogabody very much appreciated Bless you 😊 🙏
Thank you. I love your channel & your calm voice.
I found that if I swollow just before I exhale, everything goes a lot smoother.
Amazing breathing techniques and excellent teaching! Thank you, Lucas!
The ocean breathing alone was a game changer for me within seconds!
Amazing explanations. I completed the breathing exercise with you and loved it, will be using it more often, thank you for taking the time to share!
Recently after 18 years of chronic stress in the flight fight or freeze mode by practicing Wim Hoff breathing I’ve discovered my diaphragm is in a very bad condition. I’ve been focusing on the para sympathetic by practicing self hypnosis and also yoga and this has helped. But the heart continues to fall back into racing. Sometimes it will settle itself down but more often then not it won’t. No doubt it is because I am not creating adequate dialogue between the vagus nerve and the diaphragm. Of course I do have a C1 to C3 / Atlas neck injury no longer receiving professional care, so that is an issue, too. Despite it all, I’m going to continue with optimism the breathing exercises shown here is going to be the ticket that will help my heart, diaphragm and vagus nerve out of fight flight or freeze once and for all so that I can get good nighttime rest to return to the correct sleeping pattern. Thank you.
🤞🏻
This Should be introduced and practiced daily in every school from junior to senior.
Love, love your beautiful presentation! I will be sharing with clients.
Great videos as always. Would be great to see a video about the benefits of squatting. Very common in Eastern cultures and we rarely do this action in todays world despite it being done since cave man days... also, glad to see you mentioning the Sanskrit names and acknowledging the origins of these techniques. Very commendable and wish other teachers would do the same. Keep up the great work
Thanks! I have a bunch of video on squats!
❤ enjoyed. In the past 3-4 yrs I've become familiar with most of your techniques. I started a yoga practice and got familiar with certain teachers etc online with videos. All has helped me so much. I will be tuning into your videos now also~I'm utilizing everything i can get my hands on. I found you very easy to understand and follow. Yes, I'm glad our paths crossed..and thank you
Excellent. One of the best videos I've seen on this. Very clear and well-explained!
Sure wonder if kids going through traumas learn to breath wrong and get in habits of going into sympathetic more often than normal. These videos are sure great! Thank you.
This is such an excellent teaching video. Very clear the way you describe how this works. Thank you!
Such healing in a very simple practice. Great teaching videos! I’m learning so much. Namaste
Thankyou so so much I have been experiencing the effects of c PTSD and my nervous system has been on high alert it is exhausting I found your demonstration and delivery of this info so clear and so helpful I am feeling a little less stressed already I have always found the breathing techniques a bit confusing this brought clarity to the subject. Thankyou again!
so so thankful! Just found you and did the exercises in this video. Had hardly sleep for 10 years! Lot of outside stress, but also from inside, overlooked gastritis and the moment food entered my stomache, if it was tiny bit too much, I pushed histamine like crazy. I miss almost 20 pounds now. much love from Vienna, Austria!
Wow this is amazing. Thanks for breaking it down so well! 😊
My problem is I seem to have a more inhale then an exhale. It feels like I'm forcing air that I already lost , if that makes sense😅 but this is my first time trying this excercise so I hope to improve more in the future! Thank you for the video
Thank you so much for this brilliant breathing exercise.
Excellent video. Very clear explanation and great techniques. Thanks.
That final exercise was perfect, thank you so much😊
Thanks for the explanation. It really makes sense.
Thank you so so very much!
I don’t want to bore anyone with the health problems I’ve been dealing but this helped me extremely a lot!
Truly thank you!🙏🏻❣️
You won't bore anyone if you do, but am very glad I could help!
Hope you are ok❤ love from croatia
Thank you so much. I just did the breathing for Vagus Nerve Stimulation. I am so shocked. Wow I feel so great. I really appreciate you making this video. I am so glad I found you. Thanks for the inadept explanation I found this so interesting and helpful.
this is so good. many thanks. i learnt the yoga breath but the science was never added, it makes sense now
Hello Lucas,Iam soe who had a series of trauma & not having the finance2afford these kind of classes so THANKS A LOT AS IT HELPS M A LOT with inflammation BLESS
Omg thank you the physio explanation just simply wonderful..love this. As a massage I tell my clients to take 3 breathes they so often exhale short forcing the exhalation..now I have a practical explanation. ❤😊
YOGABODY, you are a very clear communicator, thank you.
Awesome. Felt very very calm. I appreciate the explanation between this and other breathing exercises I had confusion on.
Thank you so much for this I do wim hof every night. Did box breathing as you suggested last night and it was the best sleep I have had in ages
This is fantastic! I really appreciate your educational presentation. Thank you!
Fabulous! Vagas Nerve sets my day. Breath Work is very important. Thank you.
Thank you! Wonderful! 🙋🏻♂️
Thank you very much for your time ❤️
Very helpful thank you!! I am a new subscriber. 😊 I checked out some of your other videos and look forward to more like this. God bless your work!
Breathing is everything. Great video, you are a soft communicator...
Thanks for translating the indian yogic breathing exercises in easy to follow manner❤
Love the stress less breathing, that's really relaxing. Thank you for sharing your knowledge, you just got one more subscriber!
Thanks for your support, Rosana!
So clear and helpful, thank you.
oh woow. I have been loocked in fight or flight for years and have gotten very friendly with breathing exersices and they have helped. But this one... Was next level(also just finnished a relaxing yoga practise that also factors in)
I have done this kind but without the locking of the jaw.
After a while into this while calm i burst out a cry tha felt so good. SOO GOOD. It was like i released a trauma thats been there for many years.
THANK YOU💖💖💖
This is great, thank you very much. When thinking about doing this in public though, can you just hold the breath, or is the nose pinch entirely neccesary?
So relaxing and simple! Thank you
Just stumbled on your channel. Going to try you breathing Exercises very excited. Thank you for sharing
Hi Lucas! Thank you. I really appreciate your teaching techniques and the clarity with which you explain things. Also, I took your breathing challenge back in 2020, and I’m reaping the benefits! Life changing! So so grateful for you! 💗🙏
Oh great, Claudia!
Super helpful! Thanks for breaking it down
Thanks for your great info. I have many many questions and am also doing research on the breath. My main goal is to use the breath for healing and techniques for my patients as well s my own personal pursuits of resistance breatharian, breathwork, and breatharianism
Thank you so much! This is a lifesaver ❤️🔥🙏🏽
Thank you, this is great! You were clear and useful❤!
Wow brother ! You are amazing guide 💪🏽 I teach these tools to kindergarten thru 5. I felt in kindergarten lesening from you 🙏🏽
The breathing exercise at the end was amazing!❤🙏🏿❤️
Thanks so very, very much, you are great to listen to, very calming and informative, am very happy following your procedure.
🙏 Clear, concise, and yet detailed. Appreciate the video and going through the practice with you! especially. I will be sharing this with my health coaching clients.🙏 Thank You!
Glad it was helpful!
I struggle each and every day 🥲and I've just found your channel. I will try these exercises. As my anxiety leaves me feeling helpless
Don’t fight the feeling of anxiety, just let it be there and accept it, tell it to give you more anxiety, believe me , just feelings, just sensations, this will pass, just allow
Thank you, I loved the info about vagus nerve! The respiration’s technics aw… your explanation is great🙏👍
Thank you so much for sharing. very helpful
Incredible practice. Thank u!!
Fantastic demo Thank You so much.
Great explanation!!! Really enjoyed practicing it. 🙏💕
You are the epitome of awesomeness❤️
I especially like the one that you demonstrate at the end...the one using your neck use. It slows down my racing mind.
I was unable to yawn for 6 months and couldnt find out why. The darth vader diaphram excercises made me able to yawn again. My legs shot loudly 2 times as I did the excercise, and I was able to finally do a normal yawn. THANK YOU so much!
@rolandxcalibur I was interested to see your comment. Since covid I haven't been able to yawn. What caused your inability to do so? I've long covid and breathless at times however not being able to yawn is so frustrating! How did it start with you?
@@teeees6455 Hey for my case the details are a bit embarrassing so I don't want to post about it publicly. I tried to search your profile to send a private message but it seems RUclips doesn't support that anymore.
You really hit the spot...no wonder why some breathing exercice made me feel so stressed out! I totally understand the science between chanting mantra, or om for meditation. Thousand thanks!
You're very welcome!
- YOGABODY Team
Thank you. So relaxing. And your voice to follow along is also relaxing. You're awesome.. ...I will Google benefits with this nerve. Hugs...
Thank you very much!
Great video.
Thanks a lot for yours videos, very helpful
2:50 breathing biomechanic
Exercise examples:
5:46 darth vader
6:44 chin lock
7:24 double exchale + conclusions
Thank you for sharing your knowledge.
I feel very relaxed after that!
Thanks
Thank you! Excellent 🙌
Thank you for your teaching! feels very good!
This sounds like some very helpful vagus information, thanks!
The other "vagus toning" exercises I've seen all seem to involve gargling very hard or singing very loud or gagging yourself with your toothbrush - and they probably work but your practices are so much more user-friendly and can be done any time. ^_^
I'm a psychologist - I've never heard the gagging with your toothbrush one! 😮
However, singing (doesn't have to be loud), gargling, and anything else that produces sound, such as humming, chanting, and sighing, can stimulate the vagus. That's the reason why ocean breath, which includes sounding, is effective.