The Ultimate Guided Wind Down Routine for Vagus Nerve
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- Опубліковано 28 сер 2024
- www.justincaffrey.com & www.yourbottomline.com
Hi everyone, I hope this week's video finds you well or as good as possible. This week's video is a mix of two techniques. The first half of the video is a breath technique based on the neuroscience of nasal breathing and the teaching of Buteyko.
I am a certified Buteyko Clinic trainer, and this simple breathing technique is something I use with my clients. We focus on the simplicity of reducing the inhale to four breaths and the exhale to six breaths, always keeping the focus on nasal breathing only.
Polyvagal Theory teaches us how to access the Parasympathetic State, but Nasal Breathing is the key to unlocking this. It allows you to tap into the Vagus Nerve and shift your nervous system out of the Sympathetic State. This slows down the rate of breathing.
Many people who are stressed or anxious are typically over breathing. Moving the respiratory system to circa 6-7 breaths a minute induces the Rest & Recovery (Parasympathetic) system. You may notice you yawn or salivate after 2-3 minutes. It is vital to keep the breath subtle. Imagine a piece of tissue under the nose and trying not to move it with either the inhale or exhale.
Minimising that movement of the breath and not taking big or deep inhales, just simply breathing slow and allowing the breath to move low. This video will give insight into why some of the world's leading business people, professional athletes, actors and artists seek out the support and guidance of Justin. A simple technique from the Buteyko Clinic.
Justin is a qualified Buteyko Clinic practitioner and a Mayo Clinic Health and Wellness Coach. He holds a Master's in Mindfulness Based Interventions & Neuroscience, and is the coach to global leadership teams and sports professionals.
Drop him an email for one-to-one coaching. He shares a multitude of free content, and within this video, he offers tips to help everyone in terms of their vagus nerve, stressors and performance-related issues.
If you want to work with him directly, you can book a free initial consultation via Zoom call at www.justincaffrey.com or
www.yourbottomline.com.
If you want to work with him directly, you can book a free initial consultation via Zoom call at www.justincaffrey.com or www.yourbottomline.com.
Why not check out his extensive testimonials to understand the impact he has had.
Join the 21-Day Course via the above websites. See why thousands have successfully concluded the course. LINK BELOW ⬇️
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Life will pass you by unless you pay attention.
Living in a prolonged state of Fight-Flight will lead to a dysregulated nervous system. Often known as low vagal tone, this can lead to feeling anxious, stressed, fearful, vulnerable, worrying and in a constant state of uncertainty and questioning yourself and being overly concerned by the opinions of others. It does not have to be like this. You have an incredible chemical factory within your body that can help balance your nervous system and restore harmony to your mind and body.
Justin says, "you are not alone, and millions of people worldwide feel like you. I was a dynamic CEO and founder of multiple investment firms. During a critically important meeting in 2014, I had a panic attack. Although my nervous system was shutting down, I pushed through the session and kept it quiet. Psychological Safety could not have been further from my mind. I turned to psychology, philosophy, neuroscience and Eastern practices. The last eight years have been in research and academia".
We have a vast amount of free content on UA-cam that we invite you to try. Including multiple guided practices.
We also have an excellent 21-day course that you can access at www.justincaffrey.com. The course was $389, and we have discounted it to $79, so everyone can access it! If you want to know more you can email justin@yourbottomline.com.
MEDICAL DISCLAIMER: This content (the video, description, links, and comments) cannot and does not contain medical/health advice. The medical/health information is provided for general informational and educational purposes only and is not a substitute for professional advice.
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Thank you for this. After struggling for 2 weeks of paradoxical insomnia I feel things getting back in aliment. I had a huge break through after listening to this video last night and I found hope. Thank you 🙏🏼
Thank you so much! You are amazing and I can't tell you how grateful I am to have come across your channel. I'm also trying to incorporate the cold showers.
I tried to listen to this at bed time but only last a few mins before I was asleep… considering it would usually take me some time to fall asleep, this worked wonders! Hoping for the same tonight 😴😴 Thanks Justin!
Good to hear Emma. It is the mechanics of breathing that really assist here. Bringing more nasal breathing into your day too. 😃🙏🙌
I must say that your guided meditation videos are THE best ones out there. I'm usually not a fan (at all) of music backed meditations as they're almost always distracting, but I believe you have such a fundamental understanding of the point of guided meditation that the music you're using (across all your meditation videos) is not only no distracting, it adds to the experience. On top of that, the guidance is spot on too. Thanks for the uploads.
thank you so much, glad I found you a few weeks ago. I was dropping off too. Bless you Justin.
Great! Thanks.
you are welcome
Thanks, lovely wind down except for commercials which didn’t totally pull me out of Meditation.
Thanks Louise. They have turned off by UA-cam during the guidance. Just had confirmation.
Great as always
Justin is the best
Thank you 🙏
Thank you for this.!! It's very relaxing!! I wake up every night at 4:00am hard time going back to bed
Do you suggested I try this? I listen to some sleep hypnosis to try to help
Most of the time I get 5 or 6 hours of broken sleep
Hi Michele, yes, you should try it. It will help down regulate your nervous system before sleep. Let me know how you find it. 🙏
@@JustinCaffrey thank you.i guess I aslo can fo this in the middle of the night when I'm up and have a hard time getting back to bed
hi Justin how often can I do this daily
❤
Really enjoy your meditations but spoilt by advertising your courses etc on every video before they begin. Occasionally advertising is fine but not on every one.