Focus point on the ceiling

Ventral vagal breathing session script

Begin by sitting comfortably, either cross-legged or in a chair with your feet planted firmly on the ground. Take a few deep breaths and close your eyes.

Today, we'll be focusing on resetting the vagus nerve, which is responsible for our rest and digest response. When this nerve is activated, we feel calm, grounded, and safe. However, when we experience stress or trauma, the vagus nerve can become dysregulated, leading to feelings of anxiety, panic, or disconnection.

To reset the vagus nerve, we'll be using a technique called "ventral vagal breathing," which involves slow, deep breathing that activates the vagus nerve and helps us feel more connected to our bodies.

Let's begin by taking a few slow, deep breaths together. Inhale deeply through your nose, filling your belly with air, and exhale slowly through your mouth, releasing any tension or stress you may be holding onto.

Now, let's continue with this pattern of breathing, taking slow, deep inhales through the nose and slow exhales through the mouth. As you breathe, imagine that you're sending oxygen and energy to every part of your body, filling yourself up with a sense of calm and peace.

As you continue to breathe, bring your awareness to your body. Notice any sensations you're experiencing, without judgment or analysis. Simply observe your physical sensations as they come and go, letting them be present without trying to change or fix anything.

Now, let's focus on the area of the body where the vagus nerve is located: the neck and throat. Place one hand on your throat and the other on your belly. As you breathe, imagine that you're sending energy and attention to this area, activating the vagus nerve and bringing yourself into a state of calm and relaxation.

As you continue to breathe, allow yourself to sink deeper and deeper into a sense of calm and peace. Know that you are safe, supported, and held by the world around you.

When you're ready, slowly open your eyes and return to the present moment. Take a few moments to reflect on how you feel, noticing any changes or shifts in your body or mind.

Remember that you can return to this practice any time you need to reset and regulate your vagus nerve. By practicing ventral vagal breathing regularly, you can help your body and mind return to a state of calm and balance.

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Cathartic writing. Letting it all out. Life is too sad to be serious.

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