Monthly cycles can bring waves of emotion, tension, and discomfort—but your body also carries the power to heal and release. In this soothing 10-minute practice, Brain Education Instructor Brittany Rega guides you through vagus nerve activation and somatic movement to ease PMS symptoms naturally.
You’ll use hip circles, abdominal breathing, vibration, and sound release to regulate your nervous system, relax the lower abdomen, and balance energy throughout your body. This gentle practice helps you reconnect with your body’s rhythm, release stagnation, and restore harmony during your cycle.
🌸 Benefits of This Vagus Nerve Routine: ✔ Relieves cramps, bloating, and tension ✔ Reduces emotional sensitivity and irritability ✔ Activates parasympathetic “rest & restore” mode ✔ Supports hormonal balance and body awareness
Make this a part of your daily routine! Subscribe to Brain Education TV for more 10-minute joint exercises and holistic wellness tips.
WHAT IS BRAIN EDUCATION TV? Brain Education TV shares mind-body wellness techniques designed to help you feel better—physically, emotionally, and energetically. Our videos are rooted in Brain Education, a proven method developed in South Korea and backed by over 40 years of research and application. Practiced by millions around the world, it empowers you to use the full potential of your brain to create positive change in your life. Whether you’re navigating stress, fatigue, anxiety, or simply seeking more energy and clarity, we’re here to support you with practical tools that work.
WHY THIS MATTERS In today’s world, so many silently struggle with emotional and mental challenges. We believe it’s time to bring those conversations into the light—with compassion, honesty, and real solutions. You don’t have to figure it all out alone. At Brain Education TV, we share what’s helped us: small daily practices that spark real transformation, backed by a community that sees your potential. Your well-being isn’t a luxury—it’s your natural state. Let’s rediscover it together. 🤝
Hello, Earth citizens. My name is
Britney and you're watching Brain
Education TV. Today, I'm going to guide
you through a 10-minute routine for PMS
relief through utilizing the Vegas
nerve. Now, as a biological woman,
you experience this whether you want to
or not, at least once a month. And in
that process of experiencing this once a
month, there can be many ups and downs
that you have absolutely no control
over. But the point is not to have
control over what your body is naturally
experiencing, but instead learn to ride
with the rhythm of what is being
presented to you for that week that you
are gifted with your menration.
just a different perspective in which
you can look at all of the emotions and
physical sensations you are experiencing
in that time frame. So go ahead and
pause the video if you need to to
prepare your space. We're going to
utilize sitting most of the time. So
definitely recommend a mat or a blanket
or something that can support the lower
half of your body for deeper comfort.
And when you're ready, we're going to
move the body side to side, left to
right.
At the same time, naturally, your
shoulders will start to sway as well as
your head. And go ahead and close your
eyes, breathing in through your nose and
out through your mouth.
In through your nose and out through
your mouth, drop into the feeling of
your body
as you connect to your breath.
And find some comfort in this swaying
motion.
[Music]
There is many sensations that are hard
to control
that you may be experiencing.
[Music]
The key is not to try to control or stop
the feeling that your body is presenting
to you, but instead
ride the rhythm of that feeling out
completely.
feel that feeling to its fullest and
match the vibration of that feeling. So
if the pain is a little bit more
intense, you may want to move more
vigorously,
faster, with more energy and power. If
the feeling is more subtle,
if the feeling is sore and sensitive,
you may want to move a little bit
slower.
You'll start to pick up on the cues of
what your body needs. Now, bringing your
hands up, palms facing up, about four to
five inches off of your knees,
and begin to feel weight in the center
of your palm.
Now, in the center of your palm, we have
external chakras.
These external chakras allow energy to
both be released
and also we are able to bring in energy
through these chakras.
Feel the weight in the center of your
palms.
And this time with your hips we are
going to create a circular like motion.
Right now we are opening the pathways
for circulation
to move more smoothly through the body.
Your hips can hold a lot of stagnant
energy.
So as you move with this kind of motion,
imagine stagnant energy being released
and earth energy pulling that from your
body.
As earth energy pulls that through your
body, you can visualize roots
just like a tree
extending from your lower chakra, first
chakra, into the ground beneath you. As
time progresses, these roots are growing
deeper and deeper and deeper into the
soil beneath your body.
Let it go and let them grow.
Breathe in
[Music]
and breathe out. Now slowly straighten
your spine. Come back to center
allowing your palms to continue to hover
facing upward towards the sky above your
knees.
and slightly tucking the chin towards
the chest
and placing one hand over the other on
your womb, your lower abdomen.
As you breathe in, push your lower
abdomen out,
making your belly nice and round.
Holding your breath here until your
belly is completely full with your
breath.
And once you cannot inhale anymore,
then slowly release, allowing your belly
to deflate and your shoulders become
softer and softer.
As your belly is completely deflated,
hold on empty
and then breathe in. Push your belly
out.
Out.
Out.
Hold.
And slowly release. Three more on your
own.
As you push your belly out, this may
create different sensation in your body.
You may not be able to fully push your
belly out completely whereas your breath
may be a little bit trapped in your
chest
just to feel that feeling. But continue
to push your belly outward.
Let it go and let your breath expand
deeper
into your womb.
Last one.
And go ahead and release your hands from
your lower abdomen back onto your knees.
And this time we're going to bring our
body forward. Lifting your bottom, your
buttocks off the ground. And then back
down to the ground. Lean your body
backwards. Engage your core.
Forward.
Your butt off the ground. Your chest
closer to the ground.
And then back. Bottom touches the
ground. Back.
and engage your core. Great. Now, this
is the motion that we're going to
utilize, but we're going to go faster.
It's a rocking sensation. You can grab
onto your knees for some support.
Forward and back.
Forward and back.
Forward and back. Once you have this
motion, go ahead and close your eyes.
Inhale forward. Exhale back. Inhale
forward. Exhale back. Inhale forward.
Exhale make sound.
[Music]
Through creating sound you are creating
vibration.
This vibration will penetrate through
different uncomfortable feeling inside
of your body. Whether it be in your
chest, whether it be in your lower
abdomen, whether it be in your back,
whether it be in your head like a
migraine or nauseous feeling in your
upper abdomen.
Perhaps you're feeling joint pain in
your knees or ankles
or soreness in your chest.
Wherever that part is existing,
vocalize
through sound.
[Music]
Oh.
[Music]
Now keep going and begin to move your
head. If you want, you can release your
arms.
You can move your body freely. move your
body freely in any way that your body
wants to move. You can stretch,
you can elongate, you can do whatever
your body needs right now as you make
sound, make sound from your body, make
sound from your body. And the more pain
and discomfort that you feel in your
body, make a louder sound. Match the
frequency of discomfort that you can
feel in your body. Match that frequency.
Connect to that frequency and receive
that message from your body.
[Music]
We have one more minute here. One more
minute. Let go. Let go. Let go. Feel.
Feel your body. Feel your body. Feel
your body. Feel your body. Feel your
body. Feel your body. Feel your body.
Feel your body. Feel your body.
And slowly
stop.
Straighten your spine.
And let energy settle down
into your womb.
Placing your palms
about 2 in away from your womb.
not physically touching your body
but hovering
in front of your womb.
And let's repeat together.
Thank you my body.
Thank you my body.
Thank you my body.
Thank you my body.
Thank you my body.
Thank you my body.
And slowly place one hand on your chest
and one hand on your lower abdomen.
Breathe in
and exhale. Bow your head. Breathe out.
And when you're ready, you can slowly
make your way up to a seated posture.
and wiggle your body a little bit. See
the difference and the changes and let's
start a conversation in the comments
below. What did you experience? How did
your body feel from when you started to
after? Did it feel better? Did it feel
worse? What came up for you? I'd love to
start to create more
community in our comments. So, please
join me in having a conversation. And if
you'd like to go a little bit deeper and
work one-on-one with myself or any
instructor here on our channel, you can
find it in the description below, as
well as when we do online classes,
webinars, and workshops.
Until next time.
[Music]
[Music]
