Turning Off Fight-Flight. A Guided Session for Your Vagus Nerve.

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About Justin Caffrey
Justin Caffrey is an expert on the Vagus Nerve, blending neuroscience with mindfulness to enhance high-performance coaching and wellbeing. With a Masters in Psychological Interventions and ongoing studies in Applied Neuroscience, his approach is both academically rigorous and deeply personal, shaped by his experiences in overcoming significant personal losses.
Innovative Programs
Justin has developed the "21-Day Vagus Nerve Reset" program, integrating neuroscience-driven techniques to recalibrate the nervous system. This program combines daily lessons and guided sessions to foster profound mental and physical health improvements.
High-Performance Coaching
Justin describes the Vagus Nerve as a "High-Performance Super Highway," crucial for achieving optimal performance and wellbeing. His methods focus on improving Vagal Tone, enhancing stress management, and performing under pressure.
Technique Overview: Hand Pressing with Nasal Breathing and Mindfulness
Prepare Your Space: Find a quiet place where you can sit comfortably with your feet flat on the floor and your back supported.
Hand Positioning: Place your hands in front of you in a prayer-like position with your thumbs resting against your chest.
Connect to Your Breath: Close your eyes if comfortable, or lower your gaze. Begin to slow down your inhales and exhales through your nose, engaging in nasal breathing.
Exhale and Hold: On your next exhale, hold your breath after all the air has left your body.
Hand Pressing: Press your left and right hands against each other as hard as possible. You should feel your arms shaking and your upper body warming up.
Hold the Breath: Continue to hold your breath until you feel a medium to strong need to inhale.
Inhale and Repeat: Inhale deeply, and on the next exhale, repeat the pressing steps. Perform this sequence three times.
Take a Break: Rest for 90 seconds.
Repeat: Complete another round of three sequences.
Daily Practice for Anxiety
If you're feeling particularly anxious or overwhelmed, practice this technique each morning for 3-4 weeks. You may notice an improvement in your breath-holding capacity and a decrease in tension over time.
Conclusion
Incorporating hand pressing with nasal breathing and mindfulness can significantly calm your mind, body, and nervous system, shifting you into a parasympathetic state. Regular practice can enhance your overall wellbeing and resilience.
#vagusnerve #vagusnervestimulation #sympatheticnervoussystem

[@MargaDieter]

with much ptsd from ww2 and much more - i struggle to connec to the breath and find calm thanks

[@Ladybird22373]

You are so good . The breathing isn’t easy 4 in 6 out of

[@Connie10000]

Thank you Justin Caffrey for relaxing our Nervous System 🎉 Blessings back at ya!

[@mary3659]

Not sure why I was not able to make a comment on my own, definitely limitation on my end. So I will comment by replying to this comment. That practice was fantastic. By the end I was able to settle down and feel calm. I can totally understand how this would be beneficial to me if I practice daily. Thanks for sharing.

[@Connie10000]

@@mary3659 Amen Sister!

[@JustinCaffrey]

That is great to hear Mary. Practice, practice, practice is key!

[@JustinCaffrey]

Thank you. :-)

[@JustinCaffrey]

You're welcome! :-)

[@Moonmagiclynn18]

Thank you so much ,I feel so much better ,I had high anxiety my body was trembling, very nauseous, didn’t think I was going to get back , then I remembered how effective your techniques are , so I was only a few minutes in and could feel my stomach starting to feel better and my thoughts began to still …. Most effective techniques and meditation,s I’ve found…particularly like this one from yours ❤

[@JustinCaffrey]

That is great to hear. There are various other nasal breathing sessions on my channel. Keep going you will shift your autonomic nervous system.

[@deniserouthierledoux8133]

This video of hand pressing is so much more calming than the previous videos. Being mindful like this I’m sure will be helpful for the future me. Thank you again Justin 🙏

[@JustinCaffrey]

Glad it was helpful!

[@victoriadavies2035]

Sometimes i finding breathing exercises can trigger my anxiety, especially when nose breathing, as i find my out breath is always shorter when nose breathing, if i breath in through my nose and out my mouth i can lenghten the out breath, but if its out through the nose it feels like its a short breath out, then my anxiety triggers thinking theres something wrong. Thank you 😊😊😊

[@JustinCaffrey]

Hi Victoria. I often find this is because your "resting state" has become fight-flight. When you try to shift back to rest and recovery (parasympathetic) it will make you feel anxious as your nervous system wants to stay stressed and alert. It takes practice and time and to shift. Practicing nasal breathing for 3 - 4 minutes with the slow exhale through the nose will start to change things for you. Justin

[@ellenbouwman5054]

Thank you 🙏🍀😇

[@frumplestick]

Thanks Justin. Always helpful. 👌

[@JustinCaffrey]

My pleasure!

[@TheMomsCorner]

Thank you Justin! Just what I needed. Feeling very much at peace. 🙏🏻

[@JustinCaffrey]

That's great to hear. :-)

[@Moonmagiclynn18]

Saved for later thank you again

[@JustinCaffrey]

You are most welcome.

[@dorisglasgow8678]

❤

[@emmagascoigne9493]

Thank you. Just to clarify, we release the hand pressure on the inhale?

[@JustinCaffrey]

Thank you Emma. Yes, you release on the exhale and press when exhaled and holding the breath.