Need a calming reset you can do anywhere? This seated 10-minute routine is designed to gently activate your vagus nerve and regulate your nervous system—no floor work or standing required. Brain Education Instructor Brittany Rega guides you through simple, accessible movements that can be done at home, at work, or during a break in your day.
Using breathwork, tapping, gentle spinal movement, and mindful awareness, this practice helps release tension from the chest, abdomen, and shoulders while guiding your body out of stress mode and into balance. It’s ideal for desk workers, corporate settings, travel days, or anyone needing a low-impact nervous system reset.
🌿 Benefits of This Seated Vagus Nerve Routine: ✔ Calms the nervous system and reduces stress ✔ Releases tension without standing or lying down ✔ Supports focus, digestion, and emotional regulation ✔ Easy to practice anywhere, anytime
✨ 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 Brittany and you're watching Brain Education TV.
Today I'm going to guide you through a routine to help stimulate
while also activating the vagus nerve. Now you may be asking why do I want to
stimulate? I don't want to create more havoc or chaos inside of me.
Stimulation isn't such or rather I should say stimulation
shouldn't have such a negative connotation.
Stimulation is another way to create movement inside of the body and within
this movement you're able to alter the state in which you perceive
something to be stressful or something to be helpful and useful.
Now what we're going to do is find a comfortable seated posture.
Once you're here I want you to go ahead and align your spine. This is very
important for this practice. In alignment with the spine you're
aligning your energy centers. When you align your energy centers
energy can flow to the body more fluid. Now if sitting like me is not
comfortable that's a-okay you don't need to sit like this.
It's not so comfortable after a long period of time even for myself.
With that being said maybe you can sit on a chair,
maybe you can lean against your bed, lean against the wall, whatever you got
you choose it. Please make your spine straight that's most important.
Now once you're here you're going to take your hands you're going to place
them one into the other. It doesn't matter which is on top or bottom
and I want you to breathe in through your nose,
squeeze your palms and breathe out release your palms.
Breathe in through your nose, squeeze your palms
and breathe out through your mouth release your palms.
Two more, squeeze, inhale, release, exhale. Last one,
inhale, squeeze, exhale, release. I'm taking your hands and bringing them
facing up towards the ceiling. I want you to see if you feel
any kind of sensation in the center of your palms. Go ahead and close your eyes
if they aren't already. Sensation can look like temperature,
cold or hot. It can feel like pressure, weight. It can feel like vibration
or tingly like sensation. Take a few seconds to just feel and
connect to the center of your palms as you allow each exhale to relax
your shoulders and open your chest. Now we're going to take the fingertips
and we're going to tap all along the chest,
all along the chest and you will feel some areas more tender than others.
Take note of that sensation in your body but don't stay stuck there.
Just take note and keep moving throughout your entire chest.
Inhaling and exhaling and now as you tap, please repeat with me, I am here
in the feeling of my body. I am here in the feeling of my body.
I am here in the feeling of my body. I am here in the feeling of my body.
Now you can stay here with the speed or you can increase speed as well as
increase intensity of tapping on your chest.
I am here in the feeling of my body. I am here
in the feeling of my body. I am here in the feeling of my body. I am here in the
feeling of my body. Now at this point intrusive thoughts may start to enter
your brain, which may start to make this exercise feel a little bit unproductive.
But actually I want you to sit there and witness what thoughts are coming up for
you. As you witness those thoughts, there's no need to analyze or fix or try
to unthink them. They're thoughts that are taking up space in your subconscious
mind and what we're doing is allowing them to leave. Keep tapping your chest. I
want you to think about a cup. A cup that's completely full with water, the
brain. If I take a picture of more water and put it into that cup, what will
happen is that water will overflow. The water is the information that lives
inside of your brain. The cup is your brain. As we continue to tap and empty
out what exists, we are lessening the amount of water in that cup. We are
lessening the amount of thoughts inside of your brain. In order to create new
habits, new patterns, new values, new systems, we need to first empty out what
exists inside. If not, we will create an overload of information and nothing will
stick. Nothing will change. Now let's repeat. I am here. How can I help you? I
am here. How can I help you? I am here. How can I help you? And for this part, I
want you to tap where it feels most sensitive with both of your hands.
Breathing in and breathing out. I am here. How can I help you? I am here. How can I
help you? Use that sensation as a guide to help you go deeper inside. If it
becomes too much, you can tap lighter. But if it's okay, I'd like you to access
that stimulation in a different way. Allow it to be a guide to bring you
deeper inside. I am here. How can I help you? I am here. How can I help you? I am
here. How can I help you? I am here. How can I help you? I am here. How can I help
you? I am here. How can I help you? I am here. How can I help you? I am here. How
can I help you? I am here, how can I help you? I am here, how can I help you? I am here,
how can I help you? And now we're going to bring one more component, continue to tap.
And this component is brainwave vibration. This is allowing you to directly access your
vagus nerve by moving your head side to side, kind of like shaking your head. And let's
repeat together. I am listening. I am listening. I am listening. I am listening. I am listening.
I will continue to listen, not to the thoughts or the emotions that might arise, but to the
feeling that I receive as I tap my fingertips against my chest. I am listening. I am listening.
I am listening. I am listening. I am listening to the feeling. I am listening to the feeling. I
I am listening to the feeling. I am listening to the feeling. I am listening to the feeling.
Now slowly stop. Without physically touching your body, allow your palms to hover over
your chest. Breathing in and breathing out. Relax your shoulders as you straighten your
spine. Breathing in and breathing out as you relax all of the muscles on your face.
Relaxing your jaw. Relaxing your tongue. And start to see if you can feel more saliva pooling
in your mouth. If you do have more saliva in your mouth, this is a good sign that you
are creating natural energy circulation. Water up, fire down. As water energy rises,
we are cooling the preconceptions, the preconceived notions, the thoughts that exist inside of
our brain, creating overactive egos. We are allowing the heat to then travel down to the
lower half of our body. Allowing our major internal organs to receive a really deep recharge
through this heat. Allowing vital energy to flow through our body as we breathe in and
breathe out. And repeat thank you, thank you, thank you. And bringing your hands down to
your lower abdomen, take a bow with your head, bringing your chin closer to your chest
as we end this practice today. If this video was helpful and you aren't already subscribed,
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and you are in. I really look forward to connecting with you deeper and really building our community
here. Until next time.
