1:2 Breathing Ratio - Vagus Nerve Shortcut

A Pranayama Practice

Here is the audio to follow for the pranayama practice - feel free to download and use it whenever you need it.

TRANSCRIPT:

Hello and welcome to Cultivating Chill. 

My name is Vikki Velasquez and today, we will practice a breathing technique to help us reduce stress. 

We’re going to use the 1:2 breathing ratio to tap into the vagus nerve and activate the parasympathetic nervous system also known as the rest and digest system.

Before we begin – Please note - If you are experiencing a shortness of breath or experience chronic breathing disorders, please do not participate in the practice but feel free to observe. Also, if at any time you feel overwhelmed or short of breath, let go of pranayama and let your breath breathe itself. 

We’re going to breathe in a 1:2 ratio and what that means is the exhale is twice as long as the inhale. 

While there will be no active retention of breath, just a simple inhale and exhale, feel free to express the natural pause that occurs while breathing. 

So, first we will inhale for a count of two, and then exhale for a count of four. And then after six repetitions, we will extend the inhale to three and the exhale to six for six more cycles. We will breathe for a total of 12 breaths. Practice will be about 3 to 4 minutes.

It might feel kind of awkward at first but give it a few rounds and you will find the rhythm. The inhale is kind of big while the exhale is slow. 

I invite you to sit up tall in a comfortable seat, either in a chair or cross-legged on the floor, maybe with your back against a wall for extra support. 

Let’s take a moment to align the body. Ears should be floating over your shoulders, shoulders are over hips. 

Your hands can rest in your lap or on your thighs. Palms can be up or down. If your palms are up, you are open to receiving energy. If your palms are down, you are conserving energy. Whichever you prefer. 

I invite you to gently close your eyes. 

Take a big revitalizing inhale - Inhale. 

Let it go with a cleansing exhale - Exhale.  

Just feel your natural breath for a moment, the feel of the inhale, the feel of the exhale. 

Let’s begin by taking a breath to align with one another. Inhale–exhale.

Inhale–1, 2. Exhale–4, 3, 2, 1.

Inhale–1, 2. Exhale–4, 3, 2, 1.

Inhale–1, 2. Exhale–4, 3, 2, 1.

Inhale–1, 2. Exhale–4, 3, 2, 1.

Inhale–1, 2. Exhale–4, 3, 2, 1.

Inhale–1, 2. Exhale–4, 3, 2, 1.

Inhale–1, 2, 3. Exhale–6, 5, 4, 3, 2, 1.

Inhale–1, 2, 3. Exhale–6, 5, 4, 3, 2, 1.

Inhale–1, 2, 3. Exhale–6, 5, 4, 3, 2, 1.

Inhale–1, 2, 3. Exhale–6, 5, 4, 3, 2, 1.

Inhale–1, 2, 3. Exhale–6, 5, 4, 3, 2, 1.

Inhale–1, 2, 3. Exhale–6, 5, 4, 3, 2, 1.

Release your pranayama–let the breath breathe itself. 

Silent count of three inhales and exhales. 

If your eyes are closed, whenever you are ready, feel free to gently open your eyes. 

Let’s bring our hands to a prayer position, hands to heart center.

The light in me honors the light in you. Namaste.

Cultivating Chill hopes you found the information and breathing practices informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.