Welcome to episode 1,902 of the Daily Meditation Podcast. I am Mary Meckley and I honor you for showing up for yourself today.

When you sit down to meditate or even if you go about your day and do the techniques you discover

here on the podcast a brand new one each day you will immerse yourself in a little more peace, energy and clarity.

And in this week's episode, the theme for the whole week is brain health.

You are discovering tips and techniques and inspiration to help support. and

techniques and inspiration to help support your brain's health.

And this improves your focus and your clarity. In today's episode you are going to discover a breathing

technique to help you experience a little more clarity and this is a breathing technique

that helps to calm your body becomes calmer. You'll notice that as I guide you're

breathing your mind becomes calmer. You'll notice that as I guide you through the breathing technique today, the

exhale is longer than the inhale. And that is because when you draw out your exhale longer than your

inhale, you strengthen an important nerve in your than your

Vegas nerve in your body that helps you to manage stress

and that is your Vegas nerve.

This is a nerve that extends from your brain stem all the way down to your gut.

It passes through many of your vital organs such as your heart and your lungs and many other organs.

And when you have a strong-toned Vegas nerve, you are able to manage stress in a much better way.

And one way to strengthen this vaguest nerve is to extend the exhale longer than your inhale. So that is what you'll be doing in today's breathing technique.

So as you sit down and get ready to meditate, I encourage you to do a few rounds of this breathing technique.

I'll also mention that when you are seated, mentioned that is normal even with long-time meditating.

And if you are meditating, and your mind begins to wander,

that is normal, even with long time meditators.

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