Why the vagus nerve is important
Isabel Aurora, author Seven sacred meditations of the vagus nerve
The vagus nerve is the main line of communication in the body between the brain and the rest of the body. It plays an important role in regulating your heart rate, digestion, immune response, and emotional state. When the vagus nerve is toned and activated, it feels grounded, peaceful and emotionally stable.
When it becomes dysregulated? Hello anxiety, burnout, brain fog, chronic tension.
In my book Seven sacred meditations of the vagus nerveI guide readers to the 28-day rhythm of short somatic-based meditations designed to restore balance and pull the nervous system out of survival mode. And today I would like to share two of them with you.
Meditation #1: I let out a soothing breath
Best: Anxiety, overwhelmed, race thoughts
Time required: 7 minutes
How to do it:
- Find a quiet place and sit or lie comfortably.
- Close your eyes and take a deep breath through your nose for 4 seconds.
- Exhale slowly For eight seconds from your mouth, as if you were blowing straw.
- Pause for 3 seconds before inhaling again.
- Repeat this for 7 minutes.
Why does it work:
Exhale longer breaths stimulates the vagus nerve and activates the parasympathetic nervous system, the body’s resting mode. Within minutes, your heart rate will slow down, your cortisol will drop, and your mental clarity will return.
Meditation #2: Safe Touch Anchor
Best: Grounding, emotional release, nervous system reset
Time required: 5-7 minutes
How to do it:
- Place one hand on your chest and the other on your stomach.
- Gently push it into your body with warmth and intention.
- With each breath, say (loud or quietly): “I’m safe.”
- Match your hands with temperature, pressure, connection, etc.
- Stay here for 5-7 minutes and make sure you’re soft.
Why does it work:
This combines touch with interaction (body recognition). It is a powerful tool to calm the nervous system of visually impaired. It bypasses excess thoughts and communicates safety directly through the body.
Resets that can be stuck
These meditations are about coming, not about escaping life. house To yourself. Even on your busiest day, seven minutes is enough to interrupt the spiral of stress and reconnect with a sense of peace.
You don’t have to be perfect. You just have to start.
And if these resonate with you, I encourage you to explore the full 28-day journey in my book, Seven sacred meditations of the vagus nerve.A calm guide for those who are safe, calm and ready to feel whole.
About the author:
Isabel Aurora is a wellness author and trauma-based meditation guide dedicated to helping people heal from stress, anxiety and emotional burnout. Her work is rooted in neuroscience, somatic therapy and mental simplicity. She is the author of Seven sacred meditations of the vagus nerve.
Source: Spiritual Media Blog – www.spiritualmediablog.com
