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I am Tosca

Hi there

Tosca is a feminine empowerment and embodiment coach, as well as a 500-hour yoga alliance certified yoga teacher with years of teaching experience, who helped many women over the last years in gaining more self-love, joy, and pleasure in their lives. 

The Vagus Nerve & Breathwork

The vagus nerve, one of the longest in the human body, extends from the brainstem to the stomach. Control of several bodily functions, such as digestion, heart rhythm, and immune response, depend on it.

In the intricate labyrinth of our body’s nervous system, there’s a fascinating highway that holds the key to our physical and mental well-being – the vagus nerve. Often referred to as the body’s “superhighway of relaxation,” the vagus nerve plays a vital role in maintaining our equilibrium and managing stress. In this captivating exploration, we’ll delve into the world of the vagus nerve and its profound connection with the art of breathwork. Brace yourself for a journey that unlocks the potential of your inner tranquility and reveals the magic of conscious breathing.

Researchers have discovered that the vagus nerve is also essential in regulating our emotional and mental well-being because of its connection to the parasympathetic nervous system.

Breathwork is one of the best techniques to engage the parasympathetic nervous system and stimulate the vagus nerve. Conscious, regulated breathing is a component of the meditation practice known as breathwork. It has been demonstrated to lessen stress, boost mood, and even lessen the signs of sadness and anxiety.

The Vagus Nerve: Navigating the Pathways of Balance Hidden

Within the labyrinth of our nervous system, the vagus nerve, named after the Latin word for “wandering,” does exactly that – it winds its way through various organs, acting as a communication line between the brain and the body. This remarkable nerve regulates a multitude of functions, from heart rate and digestion to our emotional responses and immune system. Think of it as a conductor of your body’s symphony, orchestrating a harmonious melody of health.

Vagus Nerve Breathwork

The Breathwork Connection:

Imagine your breath as the rhythm of your body’s symphony, conducted by the vagus nerve. This is where breathwork takes center stage. Through conscious and intentional breathing techniques, we can stimulate the vagus nerve’s parasympathetic response, the rest-and-digest mode that counterbalances stress. Whether it’s deep diaphragmatic breathing, alternate nostril breathing, or the ancient practice of pranayama, breathwork provides us with a profound tool to tap into our body’s innate ability to find balance.

It’s not just about calming down a racing heart or soothing frayed nerves; it’s about unleashing a cascade of healing responses that ripple through every cell. Enhanced digestion, reduced inflammation, improved mood, and increased resilience against stress are just a few of the enchanting benefits of this dance.

Exploring Breathwork Practices:

A Journey Within Embarking on a breathwork journey is an invitation to explore the vast landscapes of your inner world. Whether you’re drawn to pranayama, guided breathwork sessions, or simply sitting in quiet meditation, each technique offers a unique path to ignite the vagus nerve’s magic. As you learn to ride the waves of your breath, you’ll find yourself sailing toward tranquility and embracing a sense of empowerment over your own nervous system.


Diaphragmatic breathing

Diaphragmatic breathing, sometimes known as “belly breathing,” is one of the most well-known types of breathwork. To use this method, choose a comfortable sitting or lying posture and lay one hand on your abdomen and the other on your chest. After that, take a long, deep breath in through your nose, causing your belly to rise as your diaphragm contracts. Exhale via your lips, letting your tummy droop as your diaphragm is squeezed. For many minutes, keep up this rhythm.

Nadi Shodhana

Alternate nostril breathing sometimes referred to as “Nadi shodhana,” is a further well-liked breathwork technique. In order to use this method, you must close one nostril at a time while inhaling and exhaling.

You may accomplish this by placing your fingers on the sides of your nose or by simply covering one nostril with your thumb.

According to this method, the left and right hemispheres of the brain are balanced, and serenity and equilibrium are also encouraged.

These kinds of breathing exercises have been shown to stimulate the vagus nerve and subsequently the parasympathetic nervous system. This may result in a reduction in heart rate, an increase in gastrointestinal motility and immune response control, a general reduction in stress, and an improvement in emotions of well-being.

Breathwork may not be suitable or secure for everyone, especially those with respiratory or cardiovascular issues. Before attempting new breathing exercises, check with your doctor if you have a medical problem or are on any drugs.


In conclusion, the vagus nerve is crucial in controlling a variety of biological processes, such as our emotional and mental health. One of the best methods to engage the parasympathetic nervous system and stimulate the vagus nerve is through breathwork. You may reduce stress, elevate your mood, and feel more at ease all around by including breathwork in your everyday routine.

I wish you lots of awareness.


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Hi, I´m Tosca. Your New Self-discovery and Feminine Embodiment Coach

I am committed to guiding and empowering you on your transformative journey, offering my expertise and unwavering support along the way. I am specializing in balancing the sacred feminine & the sacred masculine, Tao Tantra for Women, and sacred sexuality. With private mentorships, retreats and group coaching, she empowers individuals to embrace their essence and experience profound personal growth.

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You deserve a life of meaning, passion, and purpose. Go and take the leap and break up with conditions, societal pressures, get to know and tame your pain-body and inner critic and let your inner artist come fully to life.

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"Seriously the best decision to go on Tosca´s Retreat. Just do it."

I can’t begin to describe what a transformative week I had with Tosca at the private retreats. I ended up receiving so much more than I ever expected.

In Tosca’s capable hands, I was given a unique opportunity to challenge some of the long-held ideas and beliefs about myself that I didn’t even know I was carrying. I was provided a safe space to grieve and heal from wounds I thought were long buried. I was offered, patiently and consistently, an open and accepting heart as she gently guided me through a very difficult transition in my life.
I am grateful for her willingness to listen and hold space for me with so much love and compassion. Tosca truly has an exquisite gift and I highly recommend one of her retreats. If it doesn’t transform the way you approach your spirituality entirely, it will, at the very least, shift your perceptions of your deepest self and the way you view the world. You will leave with the feeling that your very soul was both heard and loved.

Paige, 1:1 private retreat


"Tosca creates the most welcoming non-judgmental environment. I walked away knowing that I am enough and that I will always have unconditional love within myself."

Branda, Self-love 1:1 Private Retreat


Branda, Self-love 1:1 Private Retreat


We covered so many aspects including limiting beliefs, emotional alchemy, shadow work. This was truly eye opening. I walked away knowing that I am enough and that I will always have unconditional love within myself. I don’t need to try and find it and approval in another person. I can be me and that is wonderful!

I really enjoyed waking my inner goddess. I have stuffed my inner goddess down for years. I have not truly let her out. With Tosca’s help through meditation and exercises. I was able to see her for the first time in a long time. I need to remember she is always there and let her out! I recognize she is truly beautiful, fun and adventurous.

I was carrying so much hurt and pain. This was causing my energy to be blocked. Tosca showed me through meditation and letting go exercises, I was able to release some of this hurt.
I enjoyed the Cacao ceremony. It really brought together all the sessions into a final ceremony that left a lifelong impression on me. I felt amazing at the end of the retreat. It couldn’t have been more perfect. Tosca also set up a Sound Healing for me which felt good. It really helped keep my energies flowing and focus on the me that is going to love herself going forward.

I would highly recommend this retreat for any woman that needs to remember who she is and that she is loved! Tosca creates the most welcoming non-judgmental environment. The accommodations were beautiful, warm and inviting. The food was amazing, beautiful and very healthy. a space where everyone can share, and everyone can heal.

"Tosca makes you feel so loved, seen, understood and felt"

We felt very encouraged by Tosca and each other. Tosca really supported us during the whole process. She shows a lot of compassion, especially for the ones needing more support. She was able to give each and every one of us what we needed from this program.

I went through a lot of feelings during this time, I connected to my soft energy, as well as to my powerful energy. This program is a space to really be open, to share, and to show, what is inside. Tosca really supports us to be open and to look inside, because sometimes it is scary to go through that process, to be ourselves, or to express ourselves and I think it's not an easy job to create a space where everyone can share, and everyone can heal.

Lin, Women of the wild retreat


"This retreat was everything that I needed and wished for and so much more."

Tosca, I want to thank you for this wonderful retreat and your coaching. It was all about the feminine energy, and you took care of each one of us. I was able to discover my soft energy, as well as my own power. we experienced true togetherness and you took care of us at all times. I really, really enjoyed being here and I opened my heart, I could really show some intimate things about myself feeling completely safe and supported. For this, I want to thank you, from all of my heart.

Miriam, group retreat


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