Vagus Nerve (NSDR) Guided Session To Rewire Your Brain

For over a decade, I’ve been guiding individuals through Nasal Breath Meditations, leveraging the vagus nerve to induce deep states of Non-Sleep Deep Rest (NSDR). As Dr. Andrew Huberman has recently pointed out, NSDR practices like Yoga Nidra are vital for optimizing nervous system health, improving focus, and enhancing sleep. My clients frequently report—and their Whoop and Oura metrics confirm—a significant increase in restful sleep after these sessions. With millions of views, my work in NSDR has solidified my position, Justin Caffrey, as a global leader in this transformative practice, long recognized for its effectiveness.

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This 15-minute guided meditation is a game-changing daily session to down-regulate your nervous system. Follow the simple instructions in the video.

1. Close your mouth (only if you can breathe through your nose).
2. Rest tongue at the top of pallet behind teeth.
3. Breath very softly through the nose. So suitable it can hardly be noticed (think of how a baby sleeps).
4. Then breathe out slowly through the nose.
5. Repeat for five minutes. Follow my instructions in the video.

This is one of the very helpful techniques you may benefit from to heal your Vagus Nerve to help reduce stress, anxiety or depression. Prolonged overstimulation of the nervous system can leave you trapped in a Fight-Flight response. The people in your life are critical to this process and how you feel.

Life will pass you by unless you pay attention.

The capacity to pay attention comes through awareness. Awareness of self and where you are in your life right now. The changes you need are available and your decisions and consistency will determine your mindset and wellbeing. Step up and take responsibility.

Living in a prolonged state of Fight-Flight will lead to a dysregulated nervous system. Often known as low vagal tone, this can lead to feeling anxious, stressed, fearful, vulnerable, worrying and in a constant state of uncertainty and questioning yourself and being overly concerned by the opinions of others. It does not have to be like this. You have an incredible chemical factory within your body that can help balance your nervous system and restore harmony to your mind and body.

You are not alone, and millions of people worldwide feel like you. I was a dynamic CEO and founder of multiple investment firms. During a critically important meeting in 2014, I had a panic attack. Although my nervous system was shutting down, I pushed through the session and kept it quiet. Psychological Safety could not have been further from my mind. I turned to psychology, philosophy, neuroscience and Eastern practices. The last six years have been in research and academia.

I have a huge amount of free content on YouTube that I invite you to try out. Including multiple guided practices.

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[jimmysjourney]

I started a healing journey about 15 years ago and I quit drinking 13 years ago. Among a wide range of healing modalities, I’ve done breath awareness. I happened across this meditation a week or so ago. Each time I do the meditation, I weep/sob uncontrollably. It’s extremely powerful. Thank you for sharing your gift of guidance.

[maijourdan]

This was so lovely! You have such a soothing voice. Thank you for this beautiful meditation and for your guidance. I truly appreciate it. ❤️

[MarieMcEvitt]

Thank you Justin for your wonderful soothing meditation. I found it very relaxing and helpful.

[jenp]

This was so helpful. So much gratitude. 🙏✨

I was seeking a vid that crossed guided meditation, with nervous system regulation / down regulation, breathing, and slow rumination. This checks every box.

Recommend as immediate go-to for anyone with panic attacks, anxiety, PTSD, CPTSD, and overthinking.

[joosthulsman]

Hi Justin,
I love this video and I’ve listened to it quite often lately. Just to let you know: right now was the first time YT inserted a commercial in the middle of the meditation.
Take care,
Joost

[heidihancock]

Thank you for this soothing breathwork practice. It really helps

[estherhb]

Thank you for your videos, they are golds 🙏🏼☀️💛

[shrutikasinghh]

Really really appreciate this guided meditation. Thank you for such a peaceful experience ❤

[shellykay]

Hi Justin,
I just found your channel and I’m so glad I did.
The meditations and focusing on my breathing really help get me out of that fight or flight mode. This was a great one.
I fell
Into
Such a deep sleep for a few min .
Thank you 💕

[STUDIO]

Thank you for this amazing gift, much appreciated 🙏🏼🤍

[suzannemilne]

Thank you Justin. Great breathing session ❤wonderful

[leylaharry]

Your voice is so so soothing and love the pauses. So needed in this kind of video! In fact would love even longer pauses sometimes

Qu. Is it normal to have contraction around the shoulders and TMJ while doing this? My breath is very light like suggested, but struggling with the sequence and feeling like I have enough air. Is this a case of practice

[lindamarie]

This was awesome & and so peaceful! Thank you!

[sacredaura]

Very good. Loved how you rxplained the breaths

[arjanblad]

This is wonderful... Thanks so much. Blessings to you !

[TeamKerIGold]

I feel so happy watching your videos 😊

[laineyrt]

Thank you so much. I loved this meditation, your voice was so calming, I was relaxing. In gratitude dear soul. I will relisten to this. Blessings to all.

[tiaraislovelee]

Priceless info thanks for putting us on

[SophieMarieWellness]

Brilliant. Just so beautiful and peaceful. Thank you!

[danawiesenfeld]

What an amazing meditation, thank you❤️