When stress hits suddenly—mentally or physically—your nervous system needs a fast, reliable reset. In this calming practice, Brain Education Instructor Brittany Rega guides you through a seated vagus nerve activation routine designed to bring instant calm, release stored tension, and reconnect your body and mind.
Using slow, intentional arm movements, breath regulation, chest opening, and grounding gestures, this practice helps discharge emotional and physical stress held in the chest, shoulders, and abdomen. With repeated practice, it supports long-term nervous system regulation and a deeper sense of inner stability.
This routine is especially helpful during moments of overwhelm, emotional buildup, anxiety, or when you need to reset your energy quickly and safely.
🌿 Benefits of This Vagus Nerve Practice: ✔ Calms the nervous system quickly ✔ Releases stored emotional and physical tension ✔ Supports body–mind reconnection ✔ Builds sustainable self-regulation with daily practice
Practicing consistently—even for a few minutes—can help retrain your nervous system toward calm, clarity, and balance.
✨ Continue Your Practice Inside BE Circle We created a free community space with simple routines, guided meditations, and monthly workshops to help you regulate and reconnect.
🌱 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.
💬 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.
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. 🤝
Hello, Earth citizens. My name is
Britney and you're watching Brain
Education TV. Today, I'm going to guide
you through a routine for Instant Calm.
Now, I know it's pretty obvious most of
us just fall into some vites that's
somewhat healthy to help us regulate
ourselves. And although that can be
useful, it's not sustainable. It's not
going to last you a lifetime until
you're grabbing for something else. Now,
if you try this for at least 21 days,
you will see a difference in your
overall energy. And that is just because
we are doing a practice to help
reconnect the body and mind. And that
truly is the answer to the problem that
you are trying to solve. Let's get
started. Now, we're going to be seated
for this practice. And all you need is a
quiet space and something comfortable to
sit on. Going to take the hands by the
sides of the body. Drop them lower than
your hips. Inhaling above your head as
much as you can. And once you're here,
hold.
Reach up. stretching the sides of your
body and exhale crossing your wrists as
you come down your center line all the
way until you reach your third chakra.
After you come here, totally release and
repeat again. Inhale above the head.
Hold once you reach the top as you
stretch a little bit deeper,
crossing the wrist and exhale. Let it
come down the center line of your body.
Once you reach the upper abdomen,
release.
And repeat again. Inhale. Inhale.
Inhale. Inhale. Inhale. Hold.
Cross.
And exhale. release
down all the way until you meet your
solar plexus. And you're going to
inhale, separating your palms from each
other and bringing your palms facing up
to your armpits,
pushing your chest forward and kissing
your shoulder blades. Hold for three,
two, one. Flip your palms facing towards
the screen and push with the heels of
your palm toward me for five 4 3
tension. 2 one and release. Inhale open
nice and wide. Keeping your elbows bent,
pushing your chest forward once more and
shoulder blades kissing. Hold for three,
two, one. and let your arms float
downward towards the earth.
And let's repeat again. Inhale above
your head.
Cross your wrist. Hold. Exhale down your
center line all the way to your third
chakra.
Inhale. Armpits. Chest forward. Shoulder
blades kissing. Hold for three, two,
one. Exhale, push forward. Heels of your
palms activated. Nice and slow for four,
3, 2, one. Inhale, open. Spreading your
wings nice and wide. Chest comes
forward. Feel a nice stretch in your
middle and upper back. Hold. Exhale.
Arms flow down. Totally release
everything. Relax your shoulders. Inhale
above your head all the way. Hold on the
top. Wrist down the center. Exhale.
Third chakra, solar plexus. Your
willpower.
Release to the armpits. Inhale.
Exhale. Forward. Release. And push for
four.
Three. Nice and slow. Two.
One. Inhale. Open your wings. Open your
chest. Open your heart. Hold.
Exhale. Release. Float your arms down as
you relax your neck and your shoulders.
Now, go ahead and close your eyes and
just follow my voice as you inhale above
your head.
Inhale. Inhale. Inhale. Hold. Cross your
wrist.
Exhale down the center of your body,
bringing in this bright light
from the sky down to your third chakra.
From your third chakra, separate your
hands. Palms come in towards your
armpits, squeezing your shoulder blades
together, trying to get your elbows to
touch. Hold.
And exhale from the heel of your palms.
Push forward for four 3 2 one. Inhale.
Open your chest. Spread your wings and
share all of the love that you have
inside of your body.
And exhale slowly. Let your arms float
down.
Every exhalation is a release.
letting go of what your body is holding
on to.
Letting go of the information that is no
longer benefiting you.
It can be stored information as physical
pain or discomfort.
It can be stored information as emotion.
Whatever it is,
exhale
and let it go.
The deeper the exhale, the deeper the
release.
The deeper the exhale,
the deeper the release.
Now
placing one hand over the other on your
lower abdomen
and slightly tucking your chin in
towards your chest. Taking a bow here.
Bowing to your social identity. Bowing
to your challenges. Bowing to your ego.
And bowing to your true most authentic
self.
and repeating. Thank you.
Thank you. Thank you.
Thank you. Thank you.
Thank you.
Thank you.
Breathe in.
And exhale. Drop your shoulders. Breathe
out.
You can slowly open your eyes. Let's
come back into your body, rubbing your
palms. And we'll clap for 10 times.
Ready? 1 2 3 4 5 6 7 8 9 10. Rub rub rub
for five 4 3 2 one. And take this heat
and place it over your eyes and open
your eyes. Looking up, looking down,
looking left, looking right. And repeat
up, down, left, right. Create circles
towards the right and circles towards
the left. And taking your hands and
sweeping down your head, down your
chest, down your whole body. And don't
forget about your arms.
I hope you feel a little bit more
connected after this practice. And
remember, changing a habit for the brain
takes about 21 days. If this practice
helped you and you felt connected but
want to go deeper, we have now launched
our official free online community
called the Be Circle. You can find all
that information in the description
below. We have live workshops, master
classes, on demand classes, audio
meditations, and so much more, as well
as getting to connect with our community
and our be instructors. Until next time.
