SapieVagal LuciDelic Yoga - Breathe Easy
Vagus Nerve Stretching and Breathwork Practice
I must preface this teaching with serious precautions. Whether it is this technique or any other, there is a real danger in diving too deeply too soon. I’m torn between keeping this hidden treasure for myself and sharing it with you all. But, after all, what good is treasure if it isn’t shared? Let’s proceed with care.
Ever notice how words shape our reality more than we give them credit for? Take the term "nervous system." Doesn't labeling it "nervous" seem a bit... well, on the nose? It’s as if we’ve been subconsciously programmed to think that being nervous is the default state. No wonder so many of us feel like taut strings ready to snap!
I stumbled upon this practice entirely by accident. As a serendipitous discovery. One of my most significant discoveries! No teacher, no manual, just me, my breath, and an open mind. And sometimes, that's the best classroom of all.
If there was ever a breathing technique that is my go-to, it is this. I happen to have a fancy title for it, and I am researching the scientific basis for why it works.
Intrigued? Let's start with the Vagus nerve. Think of it as the unsung hero connecting your mind and body and the key to unlocking a state of calm. Historically known as the pneumogastric nerve, the Vagus nerve is a secret passageway to relaxation.
By engaging in breathwork and gently stretching the Vagus nerve, we're easing tension. This combination can be transformative, boosting your physical, emotional, and mental well-being. But here’s the thing, by stretching our Vagus nerve, we’re stretching our perceptions.
It's crucial to approach this technique mindfully to reap the benefits without any hiccups.
Why Stretching Your Vagus Nerve is a Game Changer
Enhanced Relaxation and Stress Reduction: By stimulating the Vagus nerve, this breathwork practice can significantly reduce stress and promote relaxation, leading to a calmer state of mind.
Improved Heart Rate Variability (HRV): Regular practice can enhance HRV, which is a marker of autonomic nervous system flexibility and resilience. Higher HRV is associated with better cardiovascular health and stress management.
Better Digestion: The Vagus nerve plays a key role in digestive processes. Stimulating it can improve digestion and reduce symptoms of gastrointestinal distress.
Mood Regulation: Activating the Vagus nerve can help release neurotransmitters like serotonin and dopamine, which are critical for mood stabilization and emotional well-being.
Heightened Mental Clarity and Focus: This practice can lead to greater mental clarity and focus, helping you stay centered and mindful throughout your day.
A Few Words of Caution
While the benefits of Vagus nerve stretching breathwork are substantial, it is important to be aware of the following cautions:
1. Risk of Passing Out: Overdoing it can lead to light-headedness, vertigo or passing out completely. Nobody wants an impromptu meeting with the floor! Start gently and listen to your body. There is a risk of passing out, but that is to be avoided. Start gently, and prepare your surroundings accordingly. Go real slow.
2. Safety First: Practice near a wall or in a corner, and with pillows if need be. You will feel dizzy if you stretch too strongly or hold for too long. I like to position myself in a corner or standing in front of my bed. I can quickly release my breath and sit down if I lose my orientation and balance. You can lean back safely when you’ve held for too long. It's all about creating a secure environment for your journey.
3. Tune Into Your Body: If something doesn't feel right, pause. There's no rush. Give yourself permission to take breaks and adjust as needed. Mindful practice and respect for your body's signals can be a transformative addition to your wellness toolkit.
The 3 + 1 Hidden Breath Technique
Here’s where the magic happens—a three-part breath, plus one imaginal component that ties it all together. And trust me, this “+1” is where the alchemy happens. This technique consists of a three-part physical breath movement combined with a fourth imaginal component with a breath hold.
1. Deep Belly Breathing:
Draw air into the deepest parts of your belly/abdomen. You should see your belly distend significantly. We’re not forcing the belly out but allowing it to relax naturally.
This activates the diaphragm and stimulates the Vagus nerve.
2. Lower Rib Cage Expansion:
Engage your lower rib cage, feeling the ribs expand outward. This may take practice as these muscles are not typically used this way.
Place your hands at the bottom of your ribs to ensure the ribs are expanding correctly.
3. Upper Chest Breathing:
Draw the remaining breath into the upper chest, filling the lungs completely. Think upper expansion. And hold your breath here!
This completes the physical aspect of the breath.
4. Imaginal Breath (inside of breath hold):
This hidden fourth part involves an imaginal action of drawing energy up into the headspace, aiming for spinal elongation and lift.
Focus on lifting your head, adjusting your jawline slightly upward toward the horizon, standing taller, and reaching toward the sky. Adjust the shoulders back, correct your posture, and feel taller! Allow the lower belly to relax fully and distend further without straining.
Execution and Practice Tips
1. Standing Posture:
While I suggest you practice this sitting to get the hang of it, standing yields better results and tends to be generally more powerful. Ensure you have a stable stance, and perform the breathwork gently at first.
Be aware of the potential for light-headedness and adjust as needed.
2. Breath Cycle:
Hold each breath phase for 4-7 seconds, then exhale smoothly in reverse order (upper chest, lower ribs, belly).
Avoid forcing the air out. Allow it to flow naturally for a smooth, relaxed release. Work to reduce any ‘belly bouncing.’ This release should feel soft and effortless once you have found your flow with the exhale.
3. Repetition:
Perform full cycles 3 to 5 times over. Each round takes about 2-3 minutes, providing a quick transformation of awareness.
With practice, you can increase the number of cycles but always listen to your body.
4. Advanced Practice:
And for those of you feeling particularly daring—after several breath holds and elongated spine cycles, try the exhalation-hold, creating a vacuum in the lungs at the bottom of your deepest exhale. Don’t get too ambitious too fast. Remember, this is a slow and subtle practice, not a race. Hold this as long as you are comfortable before restarting another full cycle.
Squeezing and flexing your whole body can take this exercise to mind-altering levels. After a few good rounds, hold at the expansion, and squeeze down all your muscles. Create a pressurized environment in our body. Then fully release and relax after just a few seconds.
These advanced steps can deepen the practice but should only be attempted once you are comfortable with the basic technique.
I am honored to share this insightful technique with you and I hope that it serves those who need it most.