Struggling to unwind at night or wake up feeling rested? In this soothing 10-minute evening practice, Brain Education Instructor Brittany Rega guides you through a vagus nerve–based routine to calm your nervous system, release tension, and prepare your mind for deep, restorative sleep.
You’ll move through gentle stretches, breathing, and chest-opening postures designed to quiet mental activity, relax the spine, and bring energy down from the head into the body—helping you sleep more soundly and wake up refreshed.
🌙 Benefits of This Vagus Nerve Routine: ✔ Calms the nervous system before sleep ✔ Releases neck, shoulder, and back tension ✔ Reduces overstimulation and mental stress ✔ Supports deep, restorative rest and recovery
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 Brittany and you're watching Brain Education TV.
Today I'm going to guide you through a 10 minute evening reset for deep restorative
sleep.
I don't mean the kind of sleep where you hear a noise and all of a sudden you wake up.
I mean where your brain is actually able to go into a deeper state of consciousness where
your body isn't just sleeping but actually receiving rest.
So we are going to be mostly seated and lying down for this practice so you can go ahead
and pause this video and prepare your space.
You want a mat or a cushion or a blanket somewhere where your body is not touching the cold floor.
Before bed you definitely don't want to bring anything cold inside of your body like a nice
cup of cold water or a nice cup of cold milk.
Definitely avoid perhaps drinking hot tea or a warm glass of milk.
So we're going to begin in a tabletop posture, separating your knees about shoulder width
as well as your hands and making sure that your wrists are aligned with your elbows and
your knees are aligned with your hips.
So looking for a 90 degree angle there and we're going to drop the chin to the chest
and round the spine, breathing into the nose and pushing the palms into the ground, spreading
the fingers nice and wide here.
And we're going to exhale, dropping the belly, lifting the gaze towards the ceiling, opening
your throat and thyroid, lifting your tailbone, inhaling, chin to chest, round the spine.
Push the palms into the ground and really exaggerate this rounding of the spine.
And exhale, drop the belly, lift the gaze.
Couple more on your own.
Move faster or slower, you'll feel what your body needs.
And that's the point of these night routines.
It's not necessarily about trying to work out different muscles or activate different
parts of your body.
It's really where is your body holding that tension and how can you soften and release
that tension that your body is holding on to that's really preventing you from going
into a deep state of relaxation and having that rest that you're looking for.
Naturally, when you move slower and connect to your breath, you are connecting to your
nervous system, turning on that parasympathetic state here.
And let's do one more, inhaling, dropping the belly, lifting the gaze, and releasing,
rounding the spine.
Now we're going to open the knees a little bit wider than hip height, bringing the big
toes towards each other, touching, and you're going to slowly send your hips back towards
the heels of your feet.
Now from this position, you're going to walk your hands as far as you can away from your
body, crawling nice and slow.
Don't do this too fast, move slowly.
And once you find your point of resistance, you're going to tuck your chin into your chest
and we're going to bounce, meaning bringing the chest as close as you can to the ground
in a repetitive rhythmic motion here.
For 10, 9, 8, opening the entire back, 7, 6, 5, 4, 3, 2, and 1.
Hold and try to bring your forehead down to the ground.
Let gravity take its course if you're not there yet, and make sure that your elbows
aren't resting on the ground just yet.
Inhale through the nose, and exhale through your mouth.
One more time, inhale through your nose, and exhale.
You can drop your elbows to the ground and see now if your forehead wasn't able to touch
the earth earlier, if now it's possible.
And now coming back into that tabletop posture and moving your hips side to side.
Bringing your hands back so your wrists are right under your shoulders, and bringing your
knees a little bit closer together so once more, they're at your hip height.
You can tuck the toe of the right foot, and you're going to extend the left leg out long.
Good, and just move forward and back.
You can feel the back of your leg stretching and expanding.
Maybe there's some tightness, or maybe your body's completely open, just feel here.
And now we're going to take that right leg back behind us, shifting our body forward,
and bringing the left arm in front of the body out straight for a nice side body stretch.
Breathing in through the nose, and exhaling out through the mouth.
Hold here, and see if you can start to feel a stretch in your hips, in your ribcage, in your leg.
If you like, you can even point your toes outward and move your hands forward more and more
to create a deeper stretch, as if someone is pulling your fingers towards one direction,
and pulling your toes towards the opposite direction.
Let's hold for 7, 6, 5, 4, 3, 2, and 1, release.
Coming back to center, bringing both of your knees closer together, moving your body side to side.
And coming to sit on the heels of your feet, taking your hands, flip them forward,
and then putting them back down to the ground to relax any tension you may feel in your wrist.
Shifting forward and back for 5, 4, 3, 2, and 1.
Good, let's go ahead and do the other side.
Again, coming back to my tabletop, this time extending backward my left leg,
and then standing straight my right leg.
Turning my body facing forward, and lifting my arm above my head.
Inhaling deeply as I feel the stretch to the entire side of my body.
Pointing my foot forward, as if someone is pulling on my big toe one direction,
and pulling on my middle finger the other direction,
creating a deeper and deeper stretch for 7, 6, 5, 4, 3, 2, and 1.
Coming back down to center, and moving your hips one more time.
Now we're going to come onto the belly.
You can transition to that, however you feel most comfortable.
And we're going to tap the top of the toes onto the ground.
Stand your forearms here, and put your fingers on the ground.
We have many acupressure points all over our body.
Most sensitive is our hands, but also our feet.
So as you tap, tap, tap, tap, tap, remember that you are tapping into
all of these very powerful acupressure points.
For 5, 4, 3, 2, and 1.
Go ahead and bend your knees, and now tap your feet together.
For 7, 6, 5, 4, 3, 2, and 1.
Bring your legs back down to the ground.
And now you're going to bring your chest closer to the ground.
Bring your thumbs by the sides of your body.
Roll your shoulders up, back, and down.
And we're going to come up for a cobra-like posture here.
Extending your arms, but keeping a slight bend in your elbows.
Inhaling, bringing your chest forward.
And exhaling, trying to lower your hips down to the ground, if they lifted up at all.
Inhaling through the nose, and exhaling through the mouth.
Slowly lower yourself down.
That was just a little bit of preparation for the lower back to warm it up.
Inhale, exhale, roll the shoulders back, and lift your body up in a cobra-like posture.
If you'd like, you can take this to another level,
where you can drop your head back and again open the throat and side bone.
Inhale, and exhale.
Once more, lowering the body with control down to the ground.
That was our last preparation.
This time, we're going to hold for a little bit longer.
Roll your shoulders back, up, down, and lift.
Now, if you'd like, you can go into a sphinx-like posture,
which is bringing your forearms down to the ground.
Palms also connected to the ground.
Fingers spread nice and wide.
In the same motion here, we're lifting the chest.
If you'd like, you can throw your head backwards.
And go ahead and close your eyes wherever you are.
Your body is being prepared for deep restorative rest.
As your body prepares for deep restorative rest,
it has to release any tension or stress that it was holding on to,
whether it be from the body or from the mind.
They can both compete sometimes with each other,
creating more and more conflict.
This conflict can become confusing,
because if it's our physical body that's hurting,
we tend to just try and fix that problem.
But actually, our physical body may have tension,
because our mind is very busy and overstimulated.
So holding this posture for a longer period of time
can help you be more present in the feeling of your body,
bringing energy down from your mind into your core.
Breathe in through your nose and out through your mouth
for 10, 9, 8, 7, 6, 5, 4, 3, 2,
and bringing your body back down to the ground,
releasing your arms and moving your hips side to side.
If you found this video helpful, I'd love to hear your experience.
So go ahead and comment down below.
And if you see a comment that resonated with you,
go ahead and comment on that person's comment too.
Start the conversation.
I'd love to have more of a community here on our page.
And personally, if you'd like to take your practice a little bit deeper,
like working one-on-one with myself or one of our instructors here on our channel,
you can look in the description below,
where you'll find a way that you can subscribe to our email list.
When you do, you also get updates on when we go live,
webinars, workshops, and programs that we'll have online as well.
Until next time.
