Breathing Exercise for Vagus Nerve Stimulation

[@Headfulness]

Try my app Pocket Breath Coach pocketbreathcoach.com. Customize the breathing pattern, set timers, listen in the background while using other apps, and more

[@TerriblePerfection]

⚠️ Note to everyone: Always inhale through the nose with your mouth closed. Exhale however you like. But inhaling nasally is crucial.

[@asmapola]

Thank you terrible perfection. From Morroco

[@TerriblePerfection]

@@asmapola 👊🏼

[@vishnuj4901]

Luke is one of the most humble and down to earth guys out there. He genuinely wants to help and see people recover from the vicious loops of anxiety. -lots of love -Vish from India.

[@Headfulness]

Thanks Vish

[@ghajibadawi1434]

Very nice. Thank you

[@ghajibadawi1434]

I am from Kano, Nigeria. A middle age female Professor. I have found you now after 30 years of looking out for a cure to my panic attacks and depression. Thank you so much.

[@Eleana-l6y]

Such a simple therapy and so effective. Thank you!😊

[@ronkeokusanya480]

Thank you very much . This is very helpful to me.

[@PatriciaRotsztain]

The breathing pattern depends on what kind of effect on the vagus nerve you want. Longer exhalations produce more of a Parasympathetic response (calm) and shorter and faster breaths produce activation good for balancing a Dorsal (lethargic, lack of energy) state. Equal inhale-exhales that are diaphragmatic are balancing in general (4-4). It is important to know what state you want to shift towards as breath is truly powerful

[@jessicaburgers]

What to do when vagus nerve is overactive?

[@User123-l6b]

Its been three months since i found your channel and i am feeling better now. I had anxiety and palpitation problem for the last 23 years and nothing brought me relieve untill i starting following your brearthing pattern. Thank you very much

[@Headfulness]

So glad it helps!

[@workingchocobo]

​@@Headfulness❤

[@rileynorris8737]

Thank goodness finally one that isn’t someone narrating and isn’t also a KZbin short so I can actually close my phone thank you so much

[@windwhisprz]

This is my favourite breathing pattern so far, super relaxing 🧘‍♀️🙏

[@redeemedinchrist2677]

My blood pressure was 157/94.I did the exercise for seven minutes my bp was 131/73. This really helps

[@trylove3561]

Just found your channel today! I can’t even tell you how happy I am. Breathing has changed my life and now with this I am going to level up!!

[@Headfulness]

Glad the videos are helping!

[@ranbu5909]

Thank you very much❤

[@stephaniejohnson3682]

Came back to say this has helped me so much pass the HR at plasma. No other video has helped but this. Remember, as you breathe in, fill your stomach with air. When you breathe out, do it’s slowly like your blowing out a candle.

[@KristbjorgNymann]

I so needed this. TY.

[@windwhisprz]

I love this and the sound is perfect not too high pitched and nice and steady. Thanks your videos are very helpful ✌

[@carolangeli1025]

It’s nice to close my eyes and follow the music after watch for a breath or 3. Great recording

[@staticres964]

I revisit this video almost daily when I’m having a tough time. Very thankful for this, thank you Luke.

[@aro5490]

I love this visual. Thanks for sharing.

[@kaybradley5100]

Thanks!

[@rashidayusuf9967]

Absolutely wonderful! Thank you 🙏

[@Headfulness]

Glad you enjoyed it!

[@itsgoingtobeok-justbreathe4808]

this one actually makes me feel more on edge. some of the others are more calming to me

[@azeraazalea]

Have you trued for the whole 20 min?

[@pattif192]

This really worked for me. Thank you so much! ❤

[@lollipop3136]

Thank you for this, how amazingly easy to participate in.

[@ladydeerheart1]

Thank you so, so, so so so, so very much for posting all of your videos! They help so much! 🧘‍♀️🌹🤟🌹🧘‍♀️

[@emilielecomte974]

Thank you for sharing this peacefull moment ❤🧡💛🙏

[@watcherworld5873]

About 5 mins of this breath work, and my BP is at 120/76. I will retry this to see if it is repeatable. If so, this video will literally save my life. OK, I tried it again, this time for 4 mins. It brought my BP from 132/74 to 122/76. Not bad.

[@CourBarone]

That’s amazing

[@MurodillaLeader97]

Thanks. Have a good life

[@normandothegreat]

Thank You!😊👍

[@Headfulness]

You're welcome 😊

[@thomasbremer4475]

How would you compare this one ☝️ to the 4-7-8? Can the 4-7-8 activate the parasympathetic nervous system as well? That one seems to be my favorite now but I like this one too. Ty!!!

[@Headfulness]

Yes definitely. Pretty much any slow breathing exercise can, but this 4-4-6-2 pattern has some studies that showed measurable vagus nerve stimulation. Link to the studies is in the description. But generally, the parasympathetic nervous system is activated when you breathe at 6 breaths per minute or slower, especially if exhale is longer than inhale.

[@thomasbremer4475]

@@HeadfulnessTy for the wonderful reply!!! And for all of these great modules !!! Hey while I’m at it. Are you familiar with these vagus nerve stimulators out there? I recently purchased a Pulsetto…. 😬 not sure how much it helps but I’d like to think it does something!!!! LOL Ty again kind sir!!!

[@hazeldemott90]

Thank you I don’t need to count

[@katylloyd1616]

This is wonderful - thanks Luke!

[@Headfulness]

you’re welcome!

[@ashokenakka9666]

Wonderful I tried this breathing exercise along with the instructions completely and after finishing this I have.become calm and peaceful Thanks a lot

[@Headfulness]

@@ashokenakka9666 I'm glad it helped!

[@pandasoy1221]

Fantastic!!!❤ magic❤❤majestic❤

[@yvonnemariane2265]

and that living painting 😍

[@juliefinkjulesheartmagic1111]

Thank you 💜

[@ruthschmid1955]

Gets me yawning, so I can tell it's working!😊

[@Andrew-vt4zr]

Great vids thanks

[@AbhayVerma-gs4bp]

Thank you❤❤

[@thomasbremer4475]

Hey luke sorry last question 🙋‍♂️ LOL. I thought I saw a different video of yours but wanted to also ask. Can you share a link or two of a breathing exercise used to “ wake up or increase energy? Would wim hoff or something be good for that? Thx so much again!!!! -Tom

[@asmapola]

Thanks a lot.

[@ComeAlongKay]

I’d heard doubling the exhale period was good?

[@s4hg663ws]

LOVE this ❤

[@3D_World_00]

Useful 👍

[@NaturalLilly]

How often do you do this daily?

[@jessicaburgers]

Does this activate or balance vagus nerve?

[@kimduyennguyen5433]

❤thank you!

[@vinucoltean755]

Super

[@SunilSharma-rb9bm]

I found it today ..realy amazing

[@itskannaa]

I think the "Hold time" to be increased few more seconds after inhale. Also I couldn't add this to my playlist. Can you remove the restrictions?

[@jessicaburgers]

Nose or mouth?

[@Headfulness]

You can breathe in and out through your nose if that's comfortable. I think the studies I linked to the description box had people inhale through the nose, exhale through the mouth with pursed lips, which makes it easier to exhale slowly.

[@jessicaburgers]

​@@Headfulnesswhat is pursed?

[@Headfulness]

@@jessicaburgers breathe out like you're gently blowing out a candle

[@little_miss_vintage]

I only did this less than 2 minutes and it’s making me lightheaded so I stopped. Is this normal?

[@rebekka8192]

Do I breathe in through the mouth? 🤔

[@Headfulness]

inhale through nose, exhale through mouth like cooling off a spoonful of soup

[@rebekka8192]

@@Headfulness perfect, thank you for this ♡

[@uransylejmani7387]

@@Headfulness i don’t understand why some breathing experts say contrary, that only exhale trough the nose is correct ?

[@Headfulness]

@@uransylejmani7387 You can do either, but it is easier to exhale slowly and smoothly if you exhale through mouth. A slow, smooth exhale is important if your goal is to relieve anxiety, because it improve HRV. You can achieve same effect by exhaling through the nose, but it takes more practice.

[@uransylejmani7387]

@@Headfulness thank you for your explanation. Also When I do breathing excessizes my eyes starts to tears and also have a lot of yawning Are these signs that Imy body switch on parasympathetic state?

[@parulbhatt6829]

🙏thx

[@charmaccents6278]

Are we supposed to do it for 20 minutes at a time?

[@chrishigginbotham7448]

I do

[@lianhanghal5232]

Is it okay to do shorter like 10/15 minutes ?

[@Headfulness]

Yes whatever feels best for you

[@lianhanghal5232]

Thanks 😊

[@gaurav__5870]

Hello luke... You have made so many videos for anxiety relief and hrv ....I am Soo confused...can you please sort out best videos for me 🙏🙏

[@kathleenhowe8134]

Exhale through the mouth, tongue against back of teeth, lips pursed, make whooshing sound

[@intuitivelymagician2076]

Thanks for advice

[@vinucoltean755]

Super for health 😅

[@fredschrader1014]

Sitting here breathing and doing nothing spring still comes and flowers grow

[@jessicaburgers]

Why the pauses?

[@Headfulness]

This is the breathing exercise they used in a study. They found that the 4-4-6-2 pattern resulted in measurable vagus nerve stimulation. The breath holds may activate the mammalian dive reflex

[@jessicaburgers]

​@@Headfulnesshow often a day? And is 20 minutes necessary?

[@isachardamgi9]

The graphic is good but the sound is too heavy and feels as drama and is doinng the opposite of calming

[@naturelover1284]

I like the ones with the gong they seem to drive the neighbor upstairs crazy though but so does his door banging drive me crazy that's why I'm doing it

[@rameshsonkar1050]

❤❤❤❤❤❤❤❤

[@k.j1053]

❤👍

[@bon9632]

Sky breathing.

[@vinucoltean755]

B P go dawn

[@Julief83]

This channel has been life changing for me. Thank you! 🙏🏼

[@anomarnamloh7444]

Thanks!

[@Headfulness]

Thanks for your support!

[@LeeBohn]

Thanks!

[@Headfulness]

Thanks for supporting the channel!