VagFlow

Vagal Pacer
Follow the guide for a 5-minute rhythmic breathing session.
Begin

Time Remaining

05:00

4s
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8s
Progress Dashboard
Track your sessions and well-being over time.

Weekly Sessions

Log Your Mood

Guided Breathwork

4-7-8 Breathing

A calming technique to reduce anxiety. Inhale for 4s, hold for 7s, exhale for 8s.

Box Breathing

A simple and powerful technique to regulate your breath and nervous system.

Single Nostril Breathing

Nadi Shodhana, or alternate nostril breathing, helps to balance the mind and body.

Vagal Massage Library

A person gently massaging their neck.

Gentle Neck Massage

Learn to safely massage the sides of your neck to stimulate the vagus nerve.

Close-up of a hand massaging an ear.

Outer Ear Massage

The ear contains multiple vagal trigger points. This guide shows you how to massage them.

Hands gently massaging the abdomen area.

Abdominal Breathing Massage

Combine deep diaphragmatic breathing with gentle abdominal massage for relaxation.

Movement Flows

A person doing gentle neck stretches.

Gentle Neck Stretches

Release tension in your neck and shoulders with these simple, mindful movements.

A person in a cat-cow yoga pose.

Cat-Cow Flow (Marjaryasana-Bitilasana)

A gentle flow to warm up the spine and connect breath with movement.

A person in a child's yoga pose.

Child's Pose (Balasana)

A restful pose that can help to calm the mind and relieve stress.

Cold Exposure
Incorporate safe, short bursts of cold to tone your vagus nerve.

Start with a 30-second cold splash to the face or a short cold shower.