Vagus Nerve: Game Changing Exercise To End Fight-Flight (Justin Explains All)

[@adamrosefire]

-Breathe deeply in through your nose. -Breathe out completely through your nose. -Hold your breath out. -Press your hands together, in prayer-like position until you must take a breath in. -Repeat three times. -It is recommended to take a couple minutes break, and then repeat the cycle again. He mentioned doing it six times. -Shaking is good. Allow it. -This is an amazing vagus nerve exercise. -interestingly, he says that Yoga was invented to tire the body out so we could fall into a place of relaxation.

[@JustinCaffrey]

Great summary Adam. Thank you. 🙏

[@pranashakti4161]

lifelong-yogi-and--yoga-teacher here [amongst other things]. Just to add that the original hatha yoga consisted of only a handful of poses. As you say, these were purely designed to quieten the mind so that it was ready for meditation. The hatha yoga that we have today is a much more recent phenomenon. We do the hand-pressing practice in a lot of Kundalini Yoga kriyas . As someone with a PhD my intellect enjoys understanding the modern science behind such practices. Thank you

[@Missdoubletrouble541]

​@@pranashakti4161I was told that every yoga pose invokes or praises a Hindu god????? Any advice would be welcomed as I know that many Christians won't touch yoga because of this!

[@pranashakti4161]

@@Missdoubletrouble541 It is true that a very small number of the poses are named after Hindu deities. But that is very different from invoking or praising them. For example there is a beautiful pose called Natarajasana, which in English is called 'Dancers pose'. It is named after the Hindu god Shiva [whose other name is Nataraj]. Other poses are named after animals [dog, cat, cobra]. I've never attended a yoga class where a teacher has said something like, 'now invoke Shiva' or any other deity. Nor has anyone ever mentioned that the Sanskrit name of the pose they are doing is linked to a deity. That includes classes in India and I spent a few months training out there. Instead, I view yoga practice as simply the sacred space of being present with oneself, our breath, and life. I feel it is a spiritual path, which is quite different to a religious path [i.e., it hasn't got anything to do with Hinduism per se]. By spiritual path, I mean hatha yoga and meditation creates an opening and space to commune with whatever we find sacred - which of course could be Christ if one is Christian. About 2,500 years ago mystics in India left society and lived simply in the woods and explored practices such as meditation and breath in order to seek enlightenment. There were a very few physical yoga poses practiced at that time [headstand, shoulder stand]. This was the original hatha yoga. The purpose was to help the mind to quieten down for meditation. The hatha yoga that most people know today emerged far more recently - in fact, it comes from the 1800s with the rise of the physical fitness movement. Interestingly, it was the YMCA, who were active in India from the mid-1800s, who were an important catalyst for what we now know as yoga. It was a way of combining ancient yogic practices [breath, meditation] with the emerging interest in building a strong physique. If you google 'yoga and YMCA' that will probably yield some resources if you want to read further about this. [So can we actually say that yoga is more Christian than Hindu if in fact the YMCA was a big factor in developing it???] I hope this is of interest. I feel the benefits of yoga can benefit anyone. I view it as a secular practice and one that people of all faiths could benefit from. Some classes are more spiritual than others [i.e., they may start/end with a chant, but that's about as far as it goes]. But you could check that before signing up.

[@Missdoubletrouble541]

@@pranashakti4161 oh wow! Thank you so much for spending the time to write such a thorough reply. This is fantastic and I will indeed do a little research. You've really enlightened me and given me food for thought. Thank you.

[@melaniel7121]

I was just diagnosed with an autoimmune disorder and it's imperative I learn to manage my stress from trauma that now has affected my health.

[@iWaveKatie]

This is my post-comment, and I thought this was very good, and specifically loved your slow pace and your grounded energy (the opposite of what the frantic, anxious self wants, to distract from the anxiety). As a long-time healer and coach myself in similar domains, you shine out as a genuine teacher in a sea of hype. Much love.

[@JustinCaffrey]

Thank you. Your considered words bring warmth to my heart. 😃🙏

[@Sanji-p9e]

Hi there, to begin with, I want to thank you for the free lessons as I can't afford help. So this is a blessing for me. I'm struggling to do the twenty minute meditation as the breathing part is difficult, the four and out for count of six. However I'll keep trying. It seems like I'm struggling to breath softly as u say as if you have a tissue Infront of your nose. Thank you so much and I'll definitely keep trying. Cause I appreciate all your help.

[@kj8142]

Exercise starts around 8:50

[@MarvinGerste]

Thank you.

[@romacannon7235]

Thamk you

[@wisdom_steps_channel]

Hehe thanks

[@serenityisbest]

Thank you Justin! What a valuable gift it is to have found your videos. Bless you! Cindy ♥️

[@rachelthomson6316]

A unique balance of authenticity and professional integrity 🙏 Thank you for you contribution to nervous system healing ✨

[@JustinCaffrey]

You are very kind. Thank you. It is nice to be able to share with this community. :) Justin

[@abvita862]

Thank you for your caring and vulnerability. Your words and techniques have been so helpful in reducing my anxiety flare ups, especially this one.

[@alvarojosedealzagacabrejos210]

Negative Commentaries dont help at all. THANK YOU SO MUCH JUSTIN ❤I LL PUT IT IN PRACTICE BLESSINGS TO YOU And YOUR FAMILY.

[@wisdom_steps_channel]

Very true

[@c.k.1958]

Thank you Justin for your wonderful service of helping others heal there vagus nerve and so much more 🌷 blessing, love and light to everyone 🤍

[@liasamimi4787]

Thank you so much! Your videos have assisted me on my journey more than you will ever know!

[@JustinCaffrey]

It means a lot to hear this. I am delighted to be of assistance. :)🙂

[@psicologaelianeribeirogonc6013]

Olá, sou psicóloga aqui no Brasil e seus vídeos têm trazido um conhecimento diferenciado para minhas práticas terapêuticas. Muito obrigada ☺️

[@georgiadenham9502]

Love your voice , it’s very calming. Thankyou for this hand practising exercise.

[@Moonmagiclynn18]

Thank you I think this is grate and I love knowing why I’m doing something, like hand pressing .. because it actually helps with visualisation , knowing why makes it much more powerful….thank you for putting these out for us ,you’re work is so valuable to me , your meditations are unique as I say , I’m so grateful I found you ,you have the experience and knowledge I’ve not seen anyone else with and I do a lot of meditating … message to others here ,be grateful be kind be loving 🥰🙏

[@Bee-mi8ml]

Thanks for your vulnerability and caring words!

[@JustinCaffrey]

Vulnerability is our superpower. It helps us better understand ourselves and the world. We are all suffering at some level. Opening up to another helps share your pain. A problem shared is a problem truly halved. 😃🙏❤️-thanks for your kind words.

[@alvarojosedealzagacabrejos210]

​@@JustinCaffrey❤❤❤❤❤❤❤

[@macribastos6810]

Thank you so much Justin. I am A Clinical Psychologist and this video is giving me a great insight to help My patients.

[@AC_2.4-10]

I really appreciate you, Justin! This was such a relatable/validating and practical video. So helpful. You truly practice what you preach and genuinely do care about the community you are building! I see your replies to so many comments and I see the heartfelt way you speak to us. Thank you for that. ❤ I'm (sadly but understandably) anxiously exploring the option to start medication for years of chronic anxiety that has worsened over time. I still deeply pray to heal my nervous system without medication. Your videos and the information you share have given me hope that it could be possible. I'm struggling still with patience and doubt. 😥

[@JustinCaffrey]

You are very kind. I love to connect with the community as I have suffered. I know how you guys are feeling and it is such an honour to be able to offer a little support. It would be best to start with the hand pressing technique for a few weeks before moving onto meditation. Wishing you well. Justin

[@AC_2.4-10]

@@JustinCaffrey got it; thank you again!

[@Needless2say]

A clean diet (organic low histamine no processed stuff) , sunshine, wet grass grounding, and extra vitamins (especially thiamine, niacinamide, choline and the other B's), adaptogenic herbs, resolving latent infections (biofilms) zero expectations/attachments to negative thoughts of events and people and outcome, (faith is different), forgiveness, gratatude, mild exercise, streching, chiropractic, massages, rubbing arms,legs, neck (soothing) are all essential in my experience.

[@theshanny8]

I'm looking forward to viewing all of your content this is key to managing my fibromyalgia journey and hopefully part of successfully correcting it. I am grateful to be healed completely and renewed in mind body and spirit ❤❤❤

[@HammSaaa]

Magnesium Oil and sensible sun exposure will change your life

[@markscott6116]

Justin. Your fantastic. I’m long into my journey. I think your delivery is more appropriate for people well into their journey or coaches / healers themselves. 🙏

[@DharmaScienceRadio]

What a wonderful little Kriya! I've been doing this practice (with variations) to assist with teducing my neck pain, as well.

[@brianscherr7544]

Thank you for the experts in their given fields for sharing their knowledge.

[@jamiebabb4471]

And thank you for sharing your wisdom!!

[@JustinCaffrey]

My pleasure. I am glad I can be of some help. :)

[@MamaWattz]

So helpful, you’ve made a huge difference in my anxiety and it’s only been a few days. Thank you so much. 😊 Ignore the ridiculous comments, they can move on if they don’t like it. People are so horribly rude.

[@JustinCaffrey]

Thank you. It’s ok. Folks are all seeking answers. My suggestion are answers to some and annoyance to others. In time positions shift. 😌🙏❤️

[@earukeyser]

Transitions are so hard! The breath combined with solar plexus/heart work in a prayer pose is difficult to practice, but the result is quick. I will use this!

[@BlasianGoddessTM77]

Practice Practice Practice ❤

[@JustinCaffrey]

This is the way. The only path. Practice practice practice. ✌️🎯

[@JustinCaffrey]

Yes, well done. It is hard. Daily repetition. Weekly commitment and the discipline to practice. Nothing changes until you change. ❤️✌️🙏

[@joan.nao1246]

Ms Algorithm just intro'd us 😊 Your timbre, inflection & pace are incredibly soothing. New sub!

[@emjayemjayhawk]

He's the best!

[@JustinCaffrey]

@@emjayemjayhawk ☺

[@JustinCaffrey]

Welcome. Thanks for taking the time to stop by. Justin

[@sharitadenny4670]

Thank you so much for sharing Justin. The exercise is so practical and effective.

[@mohammadabdulrahman7594]

Thank you so much, every other channel or "expert" decides such help is worth 300$ and they're doing us a favor not charging more. The idea of making money out of people's pain is why I never wanted to become a dr. Again, thank you!!

[@robta66]

Merci Beaucoup for your help!

[@evandegenfelder4554]

I am trying (without a skilled therapist) to heal from Betrayal Trauma. Sometimes my anxiety, fear and panic is incredibly HUGE. I tried this and I can see how using it repeatedly--5 or 6 times--as he describes might be of great help to me when I am triggered and flooding.

[@SeamusOFlynn-k2v]

Me thinks you are a sound man Justin! I must study your perspective little more.Keep up the wonderful work you are engaged in. Seamus O'Flynn

[@Moonmagiclynn18]

💚🇮🇪 he is a sound man it’s he agreed

[@ascapola]

Thanks for this Justin. Very timely for me.

[@JustinCaffrey]

You are most welcome. Glad that it is timely and know that there is always time. 🙏

[@dellpryor3149]

Hi Thanks so much for this information. I nearly didn’t get to see the excercise because of the drawn out introduction. Luckily I skipped several times and found the excercise instructions about half way through. Unfortunately many people are time poor and can miss something good because they can’t wait so long to hear what they tuned in for.

[@emjayemjayhawk]

Justin, I am so glad you mentioned Wim Hof breathing. I just started learning about that technique. My instinct was that if I am working on releasing tension and anxiety in my body, it is not the time to introduce it. Do you have any further wisdom regarding appropriate use of that technique?

[@JustinCaffrey]

The Wim Hof technique has huge value in the right moments. For folks that are highly dysregulated I would advise it until you feel a little calmer. The method times to unregulated the mind and body and provide an intense rush of oxygen into the blood. For anxiety that can make everything feel worse rather than better. Using some of the nasal breathing meditations on my channel will help down regulate your nervous system. As will the hand pressing technique. Breathing softly and subtly will calm the mind and nervous system. Accessing the vagus nerve. It will take weeks of practice but everything will start to shift. Slow and stead wins this race.

[@emjayemjayhawk]

@@JustinCaffrey Thank you!

[@quickpstuts412]

@@JustinCaffrey Thank you so much for this explanation. I have always sensed that Wim Hof was not great for me at the right time. I struggle with high anxiety and tension and felt that would put too much stress on my system for now. Best explanation I've heard. Thank you.

[@lorettastaufenberg9326]

Thank you for everything you provide to us!❤

[@JustinCaffrey]

My pleasure. It is great to know it is of value. 😃🙏

[@skades7286]

Thanks Justin, this is helpful. Breathing is so simple but so healing....I'll be more aware and practicing😇🙏

[@wisdom_steps_channel]

Taking inspiration from you I have also started spiritual youtube channel in English. Thank you so much for your inspiration 😊😊

[@benaliemira6516]

It's ended thank you so much @justin 😊

[@sherrysloan1017]

I'm on this journey. alone at the time. please and thank u for an info that can help in my healing my body mind and nervous system.

[@emmagraceoutlaw4656]

Justin, would you have suggestions for alternative hand posturing? I had an injury 10 years ago, and after several surgeries am unable to bend my wrist at that angle or apply any significant pressure to my hand.

[@karenlovetoall]

Thanks Justin 🙏thanks for sharing

[@JustinCaffrey]

You are very welcome. :)

[@ratqueen3809]

Justin thanks so much for that excellent exercise. I am house bound, 27 years old and stuck in sympathetic dominance like a lot of your viewers...ptsd, adrenal exhaustion etc. I cannot meditate because its too overwhelming for me, but your exercise has been one of the few things to help calm me down. Thank you so much..is it also ok to practice the vagus nerve exercise in more than 3 repetitions? I have very low vagal tone..thank you NVM I watched the whole video and you did a similar thing so i guess i was overthinking it haha, would you also make a video on your mold issue? i think i am going through something similar

[@Jojorocks23]

You could try to let go and let God take over. Look up central sensitization. Stop thinking about illness and start seeing yourself healthy. Look up Dr.Sarno. Good luck. God bless.

[@tonimartine370]

My issue was I was prescribed a benzo and stayed on it for years instead of 4-6 weeks. I was not aware of having to taper slowly. I used Kava to taper from. 1mg, to 1/4, then to 1/8. Now that I've stopped, I'm having flight/ fight issues as well as not feeling my (mainlyv left leg). Another Dr prescribed keppra, but I don't want to take 1000mg per day. I've been taking 650mg daily and using L-Theanine which replaces the benzo.

[@dtjs61]

It's so true that mediation is hard when you are having a panic attack.

[@JustinCaffrey]

It’s like making tea in a chocolate teapot. Best to choose a different vessel when highly stressed. That is what the Hand Pressing Technique is designed for. ✅🙏

[@mylenegabriel435]

6 minutes in and there is much "noise " no content yet. Interupted my time waiting for said exercise. Thanks. Moving on.

[@marieshea4115]

I lost my son too. God bless you 🙏

[@ejbjms]

I have read a research paper that Vagus nerve stimulation in Dysphagia patients helped them to improve their swallowing. Do you think that this exercise can help dysphagia? Thanks

[@sandrajeddeloh516]

You are the best

[@JustinCaffrey]

Thanks Sandra ☺🙏

[@trishcovich1923]

Thanks so much. I have sleep problems. Nightmares. Could I use this during the night or something else perhaps?

[@BlasianGoddessTM77]

Thank you ❤

[@JustinCaffrey]

You are most welcome. 🙂

[@truthandlove1111]

Very interested. Gratitude!

[@Thelawsofvitalityandhealth]

Hi Justin, How did you come up with this exercise? Did you reading somewhere?

[@valeriehall8744]

Thanks so much Justin. I needed to heat this today. ❤

[@carolinekelly8481]

Thank you for your wisdom ❤il be practicing for certain

[@MrPadser]

i am going to try, anxiety stress depression . (suffering)

[@melodyebuskin5490]

Nice story and like the exercise. TY! Vagus nerve massage also helps.

[@Deepa16]

Can you help in hemifacial spasm?

[@3jawchuck]

This is great! Subscribing 😊

[@meohmyohmyohme]

How many times do we do the 3 breaths you say when you’ve done 6, do you mean 6 times the three breaths or just 3times twice( total 6 breaths? Then how many times a day might you do this? Or just when you feel anxious? Thanks

[@lindahilliker6020]

It would have been helpful to demonstrate the hand technique, then explain. I could not find the video on it you referred to.

[@JustinCaffrey]

Hi Linda. I am sure I do in that video. But here is a link to a detailed explanation and demonstration. kzbin.info/www/bejne/p3iphaOLoMl7jaMfeature=shared. Let me know how you get on. Justin

[@screamlol1]

Thank you so much Justin :)

[@IngridHoffmannOfficial]

Thank you great information.

[@elizabethtucci3305]

I noticed that you have a bit of an Irish accent and I'm wondering if you are based in the UK? Thanks

[@umbra_1986]

Time stamps please

[@aribella6913]

Thank you.

[@carlasienna8683]

My parts inside don't like exercises.simple,simple, simple, that's what I/we need.

[@psychoanalyticinterviews]

I’m in!

[@JustinCaffrey]

Welcome. 🤗

[@timilayamithapa9983]

We have resources constraints in Nepal

[@carolinecroft7029]

my anxiety is chemical from withdrawal from prescription meds😢

[@JustinCaffrey]

This is tough. Make sure you have support and assistance around you. Be kind to yourself and set small goals. You are in my prayers. ❤️🤞🙏

[@carlasienna8683]

Do you know about CPTSD and extensive, complex, long lasting abuse growi g up.

[@iWaveKatie]

I'm pre-commenting and I liked and subscribed because of the way you explained it so I knew this was going to be good, and you had me at "free!" Although I hate to break the magic of 111 comments. ♾🌊❤

[@alchemical.fitness]

if Matthews doesnt play and we lose then the truth of his injury/illness will come out..34 has dealt with pressure his whole life..he can handle story writers gossiping.

[@truthandlove1111]

The email does not seem to work?

[@Recordesk]

🎉🎉🎉

[@erwinvarga]

Greetings! Can you also balance the autonomic nervous system?! Drop me an email. THANK YOU. God bless you abundantly. 👑

[@sherrykaltenborn]

❤❤❤

[@JustinCaffrey]

thank you.

[@freespirithippie6857]

Group work does not appeal to me, but I did like, subscribe and appreciate your videos.

[@ventrust7507]

Are you neurodivergent? I mean it in the best way. It's a share.

[@kaycee625]

He’s Irish. They ramble. They use 1000 words where 10 would suffice 😅 I should know, I’m married to one

[@JustinCaffrey]

😂😂😂 yep, words. Why the hurry. The rush and pace of life has folks dysregulated. This is an invitation to slow down, learn and discover. Whilst maybe using a few more words than an English, or American person. ☺️ 🇮🇪

[@kaycee625]

@@JustinCaffreyhaha and didn’t Johnny Logan sing about just that 😅

[@melaniel7121]

Rude

[@travelguy1564]

Too much rambling - sorry.

[@JustinCaffrey]

Yep. It is just me sharing ideas. If you have a dysregulated nervous system then you will want (and be addicted to) quick hits from content. You are searching for dopamine (the happy hormone). The path to healing is slower content. A little more rambling from old geezers like me 😂. Doing less and slowing down. An over stimulated nervous system will only be made worse through more fast paced stimulation. I wish you well my friend. ☺️🙏

[@2gooddrifters]

I like the 'rambling'.

[@turkdouglas]

'Ramble' as much as you like Justin. It's cool by me.

[@dicedrice7216]

My ADHD causes me to watch most videos at 2x speed. Try it!

[@JustinCaffrey]

@user-zl1yq7qo1dthank you. It is slow. Anyone who is dysregulated needs to slow down, not speed up. Thanks for your insights. You are correct! ✅🙏

[@brismith2728]

Almost 4 minutes before you start to talk about the actual subject

[@ericscott1701]

Less talking. Way too long a vid

[@elaineremains]

oh my badness... you know, when people are really sick and looking for help on the net, it would help if we didn't have to sit thru 5 minutes of you begging people to subscribe... now i can't watch your video coz you frayed my last nerve lol

[@JustinCaffrey]

😂😂 for that I apologise. No begging. There is no need if you don’t want too. I wish you well my friend.

[@elaineremains]

@@JustinCaffrey awww, it's ok.... i was kinda joking, but there's truth to how short and thin the thread i'm on hanging on is lol

[@mreudeco]

There are so many other methods better than this rubbish. Waste of time.

[@JustinCaffrey]

This one is free. Many folks (tens of thousands) have tried it and benefitted from it. It’s an offering without cost. I don’t see why that should be dismissed. I too suffered. I know what the pain feel likes. Wishing you all the best on your path. Justin

[@fncr070]

I’ll never like or subscribe to people who beg

[@JustinCaffrey]

That is ok. Each to their own. Best wishes to you. Justin

[@jamesflaherty9250]

So you never help the homeless

[@mfrmll3786]

BOTH WRISTS BROKEN Hx Lungs and diaphragm permanently damaged from cholecystectomy!!! Can NOT VOLUNTARILY TAKE DEEP BREATHS HAVING SEVERE ANXIETY FOR NO RATIONAL reason BTW: STEVIA CAUSES SEVERE CLINICAL ANXIETY and it’s in MOST POWDERS AND DRINKS AND BRAIN 🧠 SEVERELY IMPACTED………: I would give ANYTHING to find relief from this INSANITY ❤ Pretty darn bleak

[@ratqueen3809]

my ans is damaged and i cant breath properly most days, that sounds very difficult i hope u can find some relief. have you looked into rife frequencies? hope u find something that helps

[@RayViolet-s9l]

I pray for your health. I don’t have your symptoms but have recently went through hell from some type of medical condition that no one doctor could resolve. Sine I started my internal healing process and getting to know my god given strengths my condition has improved 80%. I also take supplements for inflammation. Find someone that can connect you on a path of healing from the inside. You can find some on KZbin. Blessings sent your way ❤

[@Jojorocks23]

The body’s cells recycle, like neuroplasticity of the brain. Allow yourself to heal. Watch Dr. Sarno videos, read the book The Way Out. Talk yourself into healing, try not to focus on illness. Walk daily, take up a new hobby, distract from the negative. Breathe as best you can by extending the breath. Praise the Lord. Good luck.

[@marieshea4115]

Thank you 🙏