Vagus Nerve Exercise To Rewire Your Brain and Reduce Anxiety in 1-Minute (MSc)

Justin Caffrey MSc is a highly respected global leader in high-performance, specializing in areas such as leadership and team building. He is also a sought-after speaker on topics such as vulnerability, psychological safety, and the importance of the vagus nerve. Justin's proven program incorporates these themes to drive high-performance in both individuals and teams.
Justin's 21-day course to improve Vagal Tone and Heart Rate Variability, please visit: @.
The vagus nerve is a crucial component of the human body, extending from the brainstem to the abdomen, regulating vital bodily functions like heart rate, digestion, and immune response. Unfortunately, modern lifestyle factors like stress, poor diet, and lack of physical activity can lead to damage and overworking of the vagus nerve, resulting in various health problems.
1. To book Justin as a speaker or to work with him as a coach, please visit his website: www.justincaffrey.com
2. For more information on the Vagus Nerve, please visit: www.thevagusnerve.com
3. To join Justin's 21-day course to improve Vagal Tone and Heart Rate Variability, please visit: www.remotetribe.co.uk.
Thankfully, there are several natural methods to heal and strengthen the vagus nerve, such as breathwork and exercise. Breathwork, also known as pranayama, involves controlling breathing to promote physical and mental well-being. Techniques like diaphragmatic breathing and alternate nostril breathing are especially effective in stimulating the parasympathetic nervous system and activating the vagus nerve.
Exercise, such as aerobic activity, yoga, and tai chi, can also boost vagal tone and promote relaxation. It's essential to note that healing the vagus nerve takes time and consistency, and addressing other lifestyle factors like diet, sleep, and stress is equally important.
Justin emphasizes the significance of accessing the vagus nerve and Polyvagal Theory in his own journey of recovery from trauma. Combined with meditation and therapy, these techniques helped him achieve a sense of ease and balance.
Remember, seeking help, speaking to friends, and finding the right therapist or coach for your needs is crucial. This information is provided for general educational purposes only and is not a substitute for professional advice. Always consult with appropriate professionals before taking any action based on this information.
This technique is credited to my friend, colleague and teacher, Dr. Pradeep Chadha.
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. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of medical/health advice. THE USE OR RELIANCE OF ANY INFORMATION CONTAINED IN THIS CONTENT IS SOLELY AT YOUR OWN RISK. Read our full KZbin Disclaimer at: www.justincaffrey.com
#VagusNerveExercises​,#PolyvagalTheory,#stimulatingthevagusnerve,#parasympatheticnervoussystem, #autonomicnervoussystem,#buteykobreathing,#buteyko,#vagaltone,#heartratetraining,#justincaffrey,#vagusnerveexercises,#burnout,#burnoutsyndromes,#burnoutrecovery,#burnoutcoach,#burnoutprevention,#burnoutsyndrom,#mentalbreakdown,#mentalbreakdown,#anxietyrelief,#spiritualawakening,#handpressingtechnique,#stressbuster,#stressreliever,#stresscontrol,#anxietycoach

[@Elya08]

I’ve been in a dorsal vagal response all morning. Tried this and finally feeling less foggy and like I can maybe move out of bed.

[@catastrophe6778]

Ok ... Now THIS delivers what the title promises! I've done this now for 3 days straight and can tell an immense change for the better . I cannot thank you enough!! ❤ I sincerely hope others vivr it a go as well for it will help. 🌹 🌹😊🌹

[@JustinCaffrey]

I am so pleased to hear this. Please keep going. Long terms 6-8 weeks. Then shift to my nasal breathing exercises. 5-10 mins a day.

[@catastrophe6778]

@@JustinCaffrey I actually meant to update.... I now have been doing this for three weeks and all I can say is a continued thank you. Game changer indeed ,for the better!!!

[@JustinCaffrey]

@@catastrophe6778 great to here. 😃🙌❤️

[@rosborne44]

​@@JustinCaffrey q⅝⅞ffṭp⁰⁰lh8hu

[@catastrophe6778]

@@dylorm7777 for me, it calms me down. And now when I even begin to practice it, there is an immediate yawn which triggers your Vegas nerve, which in turn helps you to calm down and get out of that panic mode. Has someone who deals with severe panic attacks, it's come in quite handy I've implemented it into my daily life and it has definitely helped. I hope it does for others 🩷

[@ropesanddragoneggs8494]

I just did this and feel so much better. I need to expel all the stress in my body before I can sleep so I don’t wake up groggy. Thank you so much for this ❤

[@shashwatyogasabha2077]

Just focusing on Breathing especially exhalation & Space after exhalation alone is also very relaxing.

[@xscenify]

Love the simplicity. 😌 such a relief, الحمد لله

[@christine8256]

And also try to smile while doing this 😊😊😊

[@curlysue3620]

Thank you. My trauma group is covering this. ❤️✌🏼🙏🏼

[@puppeiluv826]

Cool, i think this is basically kundalini yoga! The breathing, the mudras ❤

[@sallymorgan6453]

yup

[@belindarosenheim2322]

Also when your hands are in prayer position, ask Jesus to help. . 😊❤

[@kishoregoud3578]

We follow in Hinduism from ages. Hare Krishna

[@suzenbeleach8166]

Hare hare ram ram sitta ram sitta ram.

[@kulwanthallan3133]

Great my brother very nice🙏🦋🙏🌺💐🎈

[@danika9411]

Thank you! This does seem to help when being stuck in the freeze response.

[@zz-ic6vy]

Any other tips which help you? I am starting to realizē that i get stuck in freeze response.

[@danika9411]

@@zz-ic6vy No I'm sorry. I'm still stuck as well 😅

[@Keeneon...]

​@@zz-ic6vyHi! Congratulations for realising that this is happening with you and for getting help. Breathwork is really powerful, but it doesn't always feel accessible in this state. Some other things that work for me are: microdosing, eft Tapping, mantra chanting (you can simply start by chanting 'Wu' and letting it reverberate within you), staying warm, eating nourishing meals (bonus points if it's warm and comforting, with a side of fermented vegetables), clearing your agenda, a walk in the forest, Qi Gong (especially something called 'healing sounds'), somatic experiencing exercises and essential oils (you can try rose, Bergamotte, Vetiver or look for a brand like vibrant blue oils offering a "Parasympathetic" blend). Hope this helps! I wish you all the best for your journey 🫶

[@IwhimIwhim]

This seems good kzbin.info/www/bejne/sIbbZp6Ce96rY68si=UGNNcQmmU1DkZx7j

[@johart309]

try also the Buteyko breathing technique

[@thedivinedivaa]

This was great!

[@John83118]

This is genius at its best. I read a book with a similar theme, and it was truly remarkable. "Better Sleep Better Life" by William Brook

[@amyrepoza9007]

Wow, I have tried alot of different things to try to help but this is 1st & actually only session of remedies that does work 😮😢😊, please i hope it stays that way as well desperately I have tried to find some kind of relief, but also something that actually heals, I have Ptsd and severe anxiety and I will continue to try this & i pray Please God , please😢🥺 let this be the beginning of a beautiful healing cause for real some days my mind just doesn't have the capacity to keep doing this 😭😞 , it literally feels like torture and its very debilitating some days and yeah you never really get a break at all most times 😢😇🕊️🙏🙏💞💞💟

[@Keeneon...]

I feel you and you're not alone! You're on the right track looking for help, listening to your body and doing your best to give it the feeling of safety that it's desperately seeking. Remember the night is always darkest before the dawn. Through traumatic experience, it's become our nature to panic when things start to look like they may end up badly or not work, but it's often our fear that makes us spiral because the stress response will keep us from making the best decisions to face a situation in a constructive way. For me, reminding myself that a challenging spell means I'm about to make a breakthrough, is helping me redirect my self-defeating and catrastophising thoughts (Paired with other nervous system balancing practices), which helps me bounce back fast or not even derail sometimes. 🫶

[@IwhimIwhim]

How are you feeling now? I'm praying for you that God will give you His utmost comfort and peace. Praying in Jesus precious name Amen

[@Sharon777Rose]

Have you tried any other breathwork?? It can definitely help with ptsd and anxiety. Your healing is here!

[@geminisneverlie]

Thanks this worked well 🙏🏾 and so simple as well!

[@rduraij]

awesome Sir

[@Scarlet_Starlet]

Awesome, thank you! Going to try this out. 🙏

[@anitacacosta17acosta9]

Tysm

[@88GrandMrs]

WOW!!! Thank you!

[@EstherONeill-ex7dt]

Great video Justin thank you 👏♥️

[@gammamaman]

Thank you so much for this!

[@leslietylersmith430]

Thankyou! Great info!❤

[@GinniAimee]

I feel better and a little dizzy after this, thank you!! :)

[@chelseajackman7730]

Gonna try this, thank you

[@kellyjoseph8685]

Excellent

[@jackskydragon_JW]

Thank you 💖

[@GoWithin4]

Very good 👍

[@diamondonpurpose9145]

Just tried one 2 sets of this. It worked immediately. Each time I'm able to hold my breath just a bit longer too!! Thank you so much for this!!! How often should one do this??

[@suzenbeleach8166]

Once a day. Or more. As needed. And also - when anxious.

[@Loxley-xxx]

Amazing

[@nancysmith-baker1813]

Thankyou .

[@Soul-Energy-Janeal]

Thank you 🤍

[@BeltsasarIsrael]

This is awesome. Thank you, man!

[@JustinCaffrey]

You are most welcome. 🙏

[@circusbysilk]

What a gooood idea, a mix of Wim Hof breathing and other techniques i feel like. I'm definitely gonne try this!

[@lisagonzalez3861]

Will Hoff is a nut

[@circusbysilk]

@@lisagonzalez3861 Will Hoff?

[@4KConelove]

Am curious about how this muscle tension plus breath holding, stimulates the nerve? Is it the in breath that mainly does it?

[@natalierachellouisesantana]

Good 😊

[@bakekay21]

Hot damn! ❤️‍🔥

[@suzenbeleach8166]

There are many patterns. The biggest direction is that your exhale be longer than your inhale. I teach a pause on full. And a pause on empty. Inhale 2-3-4 Pause. Exhale 2-3-4-5-6- Pause Until there’s an urge to breathe. Inhale thru the nose. Lips together teeth apart relax the tongue from the roof of your Mouth. Notice the feeling of the air entering and leaving your body. Sit up straight creating space between each vertebrae. It’s yoga baby !!!!!!! Rama bolo ! Namaste

[@JustinCaffrey]

Pausing is also ok. Keep breathing on the exhale through the nose too. Tongue on the top of the mouth is helpful and relaxing. Thanks for your thoughts and reminders. 😃🙏💥

[@loraliecataldi1975]

Over active adrenals are making it hard to get any type of relaxation response unless I take a serious hiatus and go to the mountains for like 3-4 days where I can completely decompress from all the man made sensory assaults and input. Once I’m in control of my environment and all toxic energies are purged from my central nervous system only then can I really get recalibrated. But once I’m back in the insanity I have a really hard time maintaining my reset. Any practical and realistic tips and steps would be greatly appreciated!

[@mollyram2997]

Ugh man I feel this and can relate completely. Have you tried yoga nidra? I use Down Dog App for it(once you download the app you have access to obviously their main yoga app & then their meditation app/Barre & Hiit as well)but it's lifechanging. I also do Nadi Shodhana(Alternate notril breathing)from the mediation app. Moving my body in some way/yoga and mediation is the best reset. Also I promise I don't work for DD app it just became my lifeline during the pandemic.. bc they gave it away for free & is still free to anyone who can't afford or teachers/frontline workers:) truly a blessing. I practice with in person yoga and meditation/breathwork teachers as well but this somehow helps me the most. Also ice plunges!:)

[@dorothykitzinger3925]

How long should it be about to hold breath . Or doesn't it matter.? Thanks great video thanku

[@rhobieunderwood102]

This is awesome! Wow! My heartrate went from 90ish to 68! Anu special tips for POTS or dysautonomia? Thank you Sir! I will share this too

[@Caribe78]

disautomomia i trauma emotional when u accpet it u will heal

[@daDiamondcode]

❤

[@stevemarx6204]

How you feel about compounded testosterone doc?

[@Xbot4Life]

you've not told us why we do it and what its doing.

[@TranscendingTrauma]

This loosened something in my shoulder

[@IwhimIwhim]

Can this help with the dread and grief that comes from severe depression? Thank you so much.

[@solar_genesis]

If it doesn’t there’s a vid titled vagus nerve stretches with timestamped exercises which might, these are both pretty the most effective ps/s’ nervous system rehabilitative I know outside of exercise.

[@IwhimIwhim]

@@solar_genesis thank you so much

[@IwhimIwhim]

Is this the one you're talking about? If not, can you please show me the link? It would mean so much to me​ thank you! @@solar_genesis

[@IwhimIwhim]

kzbin.info/www/bejne/sIbbZp6Ce96rY68si=UGNNcQmmU1DkZx7j

[@yys6253]

@@solar_genesisThank you! Would you please provide link to the exercise?

[@user-kr1ri8op9k]

Please clarify as i understand 1. Inhale, exhale, hand press until urge breath and inhale.continue 2.Inhale, exhale, hand press until urge breath and inhale ........... After pause 2 minutes Again 2 round Please help me

[@Emma-mk8jv]

Repeat 6 times x

[@claesyoungberg1695]

Your comment helped me actually! Thank you, I think You've got it

[@houser2094]

How long does the effects last? Or is it required to be done everytime i get anxious?

[@moonlightstride3352]

I experienced a lot of pain in my left forearm when I did this. Any reason why this would happen? I’ve never had that kind of pain there before.

[@krisalis100]

Should I be able to hear the blood thumping through my skull when I do this?

[@Maktheblade]

So, what is this actually doing to the Vagus nerve? Sigh breathing stimulates, but what is the effect of the hand positioning and muscle contraction?

[@katearnold7127]

I'm guessing it's about the tension build and release that helps. I don't know why but it does seem the holding breath and pushing hands together feels very nice compared to just the breathing.

[@Adam90146]

It is for stimulating a vagal nerve reflex caused by the Valsalva maneuver. This is where you hold your breath and bear downwards to cause a your carotid blood pressure stretch receptors(Baro-receptors) are stimulated by the rise in pressure from breath hold and bearing downward, that there is a effect of vagal induces lowering of blood pressure and heart rate and contractility, thus leading to a parasympathetic state of relaxation.

[@darren_k8401]

How often should i do this?

[@ambervert]

For clarity's sake, i go directly into the second inhale after i feel the strong urge to breathe correct? No break in the repetition for normal breath until round two ( 2 minute break) correct? ❤So I feel like my body did an old-school "cntrl alt del, cntrl alt del". Anybody else get what I'm throwing down !

[@JustinCaffrey]

That’s correct. Well done. 💯🙌

[@anthonyC9199]

Exactly what I wanted to know. I was skeptical. I am trying to come off weed, used for stomach troubles at 20 years old now I use it too much. Trying to come off weed gives me crazy anxiety. This has as much effect if not more then using the Wim Hof breathing in a cold cold shower. And maybe longer lasting too. Thank you.

[@marke.haller4267]

Is there a benefit for POTS or dysautonomia patients?

[@dmzabo3914]

POTS is evil for what it can do to the human body. That lightheadedness is really evil. Meaning it steals your quality of life from you and try everything you can to get it to slow down or rid yourself of that unfair craziness. Good luck 🍀

[@ashleykennedy2824]

So what do you do when you get the strong urge to take a breath before you're even done exhaling and ignoring that urge triggers fight flight?

[@JustinCaffrey]

You can do it. It will feel like that, but relief will follow.

[@norasaad1059]

just wow

[@JustinCaffrey]

Thanks

[@jdtanker11]

When I do this, I get tiny electric shocks. Not tingling, it's painful. What's that mean?

[@LadyDeath6666]

I’m confused, do I do it 3 times twice, pause, then do 3 more? How many times a day do I do this?

[@elck3]

or you could just do deep slow breaths to initiate the coherence state. Inhale, hold, exhale, hold. Repeat.

[@lisamartin6317]

I have IBS due to anxiety Will this help?

[@zephyrhills8070]

How long do results last? Do you have to do this every single day?

[@JustinCaffrey]

Everyday, yes. After two months move to 10 mins of daily meditation.

[@JustinCaffrey]

Constant practice means the results last.

[@jackreacher4488]

​@@JustinCaffrey You didn't list possible side effects. I was in a ferry sitting on the top deck. Thankfully no one was around. I had a raging boner, my hormones were through the roof. The bench in front of me started to look sexy. I'm not joking. I had an orgasm over the course of five minutes. How did this have such an effect on my nervous system?

[@sanaerzaigui4481]

Hello Can i do this beathing technique session of 10 mn?

[@qitae]

What happens if you have a wrist injury, is their an adaptstion?

[@JustinCaffrey]

Do the breathing cycle until you can press your hands

[@ammitlakwani4638]

Did i get it correct... U keep pressing u r hands until u feel the urge to breathe And when u breathin u press normally like before untill u release u r sexond inhale and then again start putting pressure

[@sarahgriffiths7372]

It says hold breath after exhaling so I don’t know if h means hold breath out or in hide 🙈

[@arenengelbach1081]

I have gerd and anxiety, do this work for me?

[@dmzabo3914]

All I can say is try it. I did,and I’ve found some help with this technique. Good luck. 🍀

[@nightmarenightcore53]

Will this work because me had a lot of curry now my nose is dry or nah you reckon?

[@MaxAmerica.Freedom]

I saw stars

[@crystal5778]

Triggered intense sweating, is that a good thing?

[@JustinCaffrey]

Yes, that’s ok. It creates heat in the body.

[@helenevans76]

It's impossible to do this while anxious as breath is so difficult.

[@SidheTendencies]

I just tried this and straight up GAGGED when the need to breathe rose up. What was that about?

[@SidheTendencies]

I legit almost threw up

[@nektonekto3459]

thanks, i don't need to breathe, but hands just hurt from pressing!:)

[@terjepedosk]

How many times in a day it is okay to practise this exercise?

[@JustinCaffrey]

Start off with doing 6 a day. Do 3 and break for a minute or two and then do another 3. See you feel after 10-14 days.

[@MedialtDinAndligaGuide]

I have had BMS for almost two years. And I am so stressed by this, before I got BMS I was stressed with tense jaws, neck, neck and shoulders. Even my legs. Could it be that BMS is due to low tone in the vagus nerve? Or do you know anything about BMS? I suffer every day, cannot eat or drink anything. I do a little yoga every morning, do some deep breathing. Nothing helps. Do you have any suggestions that might be helpful? Thanks for the great videos.❤

[@eleanorsendeavors29]

Check out Elliot Overton's channel, "EOnutrition". He has some good videos on the vagus nerve and its connection to Thiamine. Also,, the plant toxin, oxalic acid found in many foods,

[@caronwood3052]

How do I know my vagus nerve needs this?

[@danika9411]

I have ptsd and end up in dissociation due to it. Dissociation is a part of the freeze response. Plus I have some anxiety. I you have any of these problems you might try it out.

[@sanaerzaigui4481]

Hello Can i do these technique before bed?

[@JustinCaffrey]

Yes, no problem. Also, first thing.

[@lisagonzalez3861]

Heart palpitations

[@Marie11e_]

I understand, but one thing. What is the point of squeezing the hands together?

[@JustinCaffrey]

We hold all of our tension and stress within the body. The hand pressing creates and physical reset point to shift this energy. It will feel hard, and your body will feel warm.

[@Caribe78]

quackery

[@RoissyAngel]

I find the pressing prayer hands bit too uncomfortable unfortunately.

[@pammap2424]

4 3 7

[@sahardrive6021]

ماصار شي

[@patriciavanvliet3066]

My heart rate went up from 68 to 75 after 3 breaths!

[@mementomori5374]

Nothing happened

[@333mystic]

Nothing happened 😅

[@joansmith7475]

Wish you did it slower. I have ADHD so hard to follow.

[@JustinCaffrey]

Here is a link to the longer form video. KZbin shorts are a maximum of 60 seconds, hence the speed: m.kzbin.info/www/bejne/p3iphaOLoMl7jaM

[@anitacacosta17acosta9]

@@JustinCaffrey ty so much

[@justinbuchanan5751]

Cool my heart rate increased by 8 bpm. Bullshit

[@JustinCaffrey]

Your heart rate will increase. We are moving you through the sympathetic state and then shifting to parasympathetic state. Vagus Nerve stimulation often requires this oscillation. The same shift is found when using a sauna or cold water to stimulate the vagal tone. It’s well researched and something that personally helped me through trauma, PTSD and chronic sickness. If your heart rate didn’t increase after pressing your hands and holding your breath I would be very concerned. I hope this explanation helps.

[@SS-dp7lt]

What

[@helenmontgomery8433]

That made me dizzy

[@sarahgriffiths7372]

Do you hold the breath out will pushing hands or hold It in whilst pushing?

[@judithocasio9233]

And ?

[@JustinCaffrey]

? You need to try, and repeat 6 reps a day for a few weeks.

[@bizzyg5751]

I can hold my breath for a really long time, so I'm sure this did not work for me. Sigh.

[@user-gw9dn2eo4u]

push hands harder

[@robbiepeterh]

If you believe this you believe anything

[@malcallm]

But why should I do this? "Results are incredible" - bullsh*t, there's no result except you're breathless.

[@venkataswamyparagati9548]

Video is recorded in dim light..it should in bright lig3 and voice is not audible clearly

[@JustinCaffrey]

You might need to turn up the brightness on your phone. 🤓 the instructions are quite simple. Also detailed in the text on the video. If you look at the message below your one, you will find a link to the full length video which is slower and more details. KZbin Shorts only allow 1-minute. Thanks. Justin

[@wendyburgess1880]

Slow down and speak up

[@JustinCaffrey]

It’s a KZbin Short. They give you only 60 seconds. For longer form videos where I give more details and speak slower see my channel. 👍

[@toroddlnning6806]

Im not a fan of this

[@JustinCaffrey]

How did you get on with it? It’s hard to explain the background in 1-minute. The longer KZbin video is here. Game Changing Vagus Nerve Exercise (Parasympathetic Shift) kzbin.info/www/bejne/p3iphaOLoMl7jaM. It does require a few sessions to start making changes and it can be a bit difficult at the start. However, if you are struggling with anxiety it is worth trying for a few days. Have a read of the comments on the long form video. Come back with questions and I will do my best to help. Justin.

[@yorkshireplumbing]

@@JustinCaffrey Yes, I just tried it and it was hard, the need to breath came on very quickly, increasing on 2nd and 3rd. Thanks for posting the link to the comments. As someone with 30 years worth of living with anxiety and depression, I have nothing to lose at this point. The comments are encouraging.

[@jodyrobertson996]

​@Utopia stop fighting and accept things as they come. Surrendering in the breathing exercises helps reduce stress and relieves anxiety. Don't push or pull. Just listen to your body and follow the breath in and out. It's been a game changer for me.

[@jmc8076]

@@yorkshireplumbing Be kind and patient with yourself like you would a sick child you loved. It’s not a disease or dysfunction but a process you need to change in you to healthier process. Most of us were not taught emotional self regulation as we grew up. Nobody’s fault it just is. Not to take away from these videos but Sukie Baxter maybe if help too and hypnosis videos by Michael Sealy.

[@kattarhindubhaii]

Hare krishna hare Ram