Vagus Nerve Exercises: 8 Science-Backed Ways to Stimulate Your Vagus Nerve

Your vagus nerve is the longest cranial nerve in your body, running from your brainstem to your gut, and it controls everything from heart rate to digestion to inflammation. As a result, when this nerve functions well, you recover from stress faster, sleep better, and maintain lower baseline inflammation. However, modern life — chronic stress, sedentary habits, shallow breathing — can weaken vagal tone over time. Fortunately, vagus nerve exercises can measurably restore it. In a 2022 randomized controlled trial, just four weeks of slow-paced breathing at resonance frequency increased total HRV power by 55% and lowered perceived stress by 24% (Ghati et al., 2022). In other words, that’s the kind of change you can feel.

This guide covers eight vagus nerve exercises grounded in peer-reviewed research, with step-by-step instructions for each. In particular, whether you’re dealing with chronic stress, recovering from burnout, or simply want to train your nervous system regulation, these techniques offer a practical starting point.

This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before beginning any new exercise or breathing practice, especially if you have a heart condition, epilepsy, or psychiatric disorder.

Key Takeaways

• Vagus nerve exercises are specific practices — breathing, cold exposure, humming, gargling, and more — that stimulate the vagus nerve and shift your nervous system toward parasympathetic (“rest and digest”) dominance.
• A 2024 meta-analysis of 31 studies found that slow-paced breathing reliably increases SDNN (a key HRV marker) with a standardized mean difference of 0.77 and reduces systolic blood pressure (SMD = -0.45) (Shao et al., 2024).
• Cold water face immersion can increase cardiac vagal activity within seconds through the mammalian dive reflex (Godek & Freeman, 2021).
• A 2023 Stanford study found that cyclic sighing (5 minutes/day) improved mood more effectively than mindfulness meditation (Huberman et al., 2023).
• Regular practice of two to three vagus nerve exercises daily, each taking 5 to 20 minutes, is research-supported for measurable changes within four weeks.

TL;DR: Vagus nerve exercises like slow breathing, cold exposure, humming, and gargling directly stimulate the vagus nerve to improve HRV, reduce stress, and lower inflammation. A 2024 meta-analysis of 31 studies confirmed that slow-paced breathing reliably boosts HRV markers (SDNN SMD = 0.77) (Shao et al., 2024). Therefore, start with two to three exercises daily for at least four weeks.

What Is the Vagus Nerve and Why Does It Matter?

The vagus nerve is the primary communication highway between your brain and your internal organs, carrying roughly 80% of its signals from body to brain rather than the other way around (Breit et al., 2018). Specifically, it’s the main nerve of the parasympathetic nervous system — the branch responsible for calming you down after a stressful event, slowing your heart rate, promoting digestion, and dampening inflammation.

Vagal tone refers to how active and responsive your vagus nerve is. Consequently, higher vagal tone means your body can shift from a stressed state to a calm state more quickly and efficiently. In practice, researchers measure vagal tone indirectly through heart rate variability (HRV) — specifically, the respiratory sinus arrhythmia (RSA) component, which reflects how your heart rate fluctuates with each breath.

Why Should You Care About Your Vagus Nerve?

Why should you care? Low vagal tone has been linked to chronic inflammation, anxiety, depression, poor digestion, and cardiovascular disease. A 2018 review in Frontiers in Psychiatry described the vagus nerve as “an interface between the two brains” (gut and head) and identified vagal dysfunction as a common thread across multiple chronic conditions (Breit et al., 2018).

Importantly, vagal tone isn’t fixed. It responds to training. That’s exactly what vagus nerve exercises do. For a deeper look at what vagal tone means, how to measure it, and why it matters for long-term health, see our vagal tone guide.

Citation Capsule: The vagus nerve carries approximately 80% of its signals from body to brain, making it the primary afferent pathway of the parasympathetic nervous system. Low vagal tone has been associated with chronic inflammation, anxiety, and cardiovascular disease (Breit et al., 2018).

How Do Vagus Nerve Exercises Work?

Vagus nerve exercises work by activating afferent (body-to-brain) fibers of the vagus nerve through mechanical, thermal, or respiratory stimulation, which triggers a parasympathetic response. Specifically, a 2022 review in Neuroscience & Biobehavioral Reviews confirmed that slow-paced breathing at around 0.1 Hz (6 breaths per minute) maximizes heart-brain coherence by synchronizing respiratory sinus arrhythmia with the baroreflex loop (Laborde et al., 2022).

Notably, each exercise targets the vagus nerve through a different mechanism (for an overview of breath-based approaches specifically, see our breathwork techniques guide):

• Breathing exercises stimulate pulmonary stretch receptors and baroreceptors, which send signals up the vagus nerve to the brainstem.
• Cold exposure triggers the mammalian dive reflex, rapidly activating vagal cardiac fibers.
• Humming, chanting, and gargling create vibrations in the throat that directly stimulate the pharyngeal and laryngeal branches of the vagus nerve.
• Massage applies pressure to areas where the vagus nerve is close to the surface, such as the neck and ear.

Ultimately, the result across all these approaches is similar: your heart rate slows, HRV increases, inflammation markers drop, and your subjective experience of stress decreases. However, different exercises suit different situations and preferences, which is why having multiple techniques in your toolkit matters.

[PERSONAL EXPERIENCE] In practice, most people find one or two exercises that feel natural and sustainable. In reality, the key isn’t picking the “best” one — it’s picking the ones you’ll actually do consistently.

What Are the 8 Best Vagus Nerve Exercises?

Below are eight vagus nerve exercises supported by clinical research, arranged from easiest to most involved. Each includes step-by-step instructions, the science behind it, and practical tips.

Quick-Reference Table

1. Slow Diaphragmatic Breathing (Resonance Breathing)

Slow diaphragmatic breathing is the most studied vagus nerve exercise. A 2024 meta-analysis of 31 studies (n = 1,133) found that breathing at approximately 6 breaths per minute increases SDNN with a standardized mean difference of 0.77 and reduces systolic blood pressure (SMD = -0.45) (Shao et al., 2024).

How it works: Essentially, slow, deep breaths activate pulmonary stretch receptors in the lungs. In turn, these receptors send signals through vagal afferents to the nucleus tractus solitarius in the brainstem, which triggers parasympathetic outflow. As a result, there is a measurable decrease in heart rate and increase in HRV within minutes.

Step-by-step instructions:

1. Sit comfortably with your spine upright, or lie down.
2. Place one hand on your belly and one on your chest.
3. Inhale slowly through your nose for 5 seconds, letting your belly expand (your chest hand shouldn’t move much).
4. Exhale slowly through your nose or pursed lips for 5 seconds.
5. Continue this rhythm — 6 breaths per minute — for 5 to 20 minutes.
6. There should be no pause between inhale and exhale. Think of it as a continuous wave.

Tips: Alternatively, if 5 seconds in and 5 seconds out feels forced, try 4 seconds in and 6 seconds out. After all, a longer exhale increases parasympathetic activation. Use a free breathing pacer app for guidance. For a detailed protocol, see our full guide on resonance breathing and HRV.

Citation Capsule: A 2024 meta-analysis of 31 studies with 1,133 participants found that slow-paced breathing at approximately 6 breaths per minute increases the HRV marker SDNN (SMD = 0.77) and reduces systolic blood pressure (SMD = -0.45), making it the most evidence-backed vagus nerve exercise available (Shao et al., 2024).

2. Cold Water Face Immersion (The Dive Reflex)

Remarkably, cold water applied to the face triggers the mammalian dive reflex — an automatic vagal response that slows heart rate by up to 25% within seconds. A 2021 study in Frontiers in Neuroscience confirmed that face immersion in cold water (approximately 14 degrees Celsius) produces rapid cardiac vagal activation, with the effect strongest when the forehead, eyes, and cheeks are submerged (Godek & Freeman, 2021).

How it works: Specifically, cold receptors on your face (particularly around the eyes and forehead) send signals through the trigeminal nerve, which cross-activates the vagus nerve. As a result, this produces an immediate slowing of heart rate and a shift toward parasympathetic dominance. It’s one of the fastest-acting vagus nerve exercises.

Step-by-step instructions:

1. Fill a large bowl with cold water (10-15 degrees Celsius / 50-59 degrees Fahrenheit). Add ice cubes if needed.
2. Take a deep breath in.
3. Submerge your face (forehead, eyes, cheeks) in the water for 15 to 30 seconds.
4. Breathe out slowly as you lift your face.
5. Repeat 2 to 3 times.

Alternative method: Alternatively, if face immersion feels too intense, hold a bag of frozen vegetables or a cold wet towel against your face and closed eyes for 30 to 60 seconds. Nevertheless, this also triggers the dive reflex, though less strongly.

Safety note: Importantly, people with heart conditions, bradycardia, or very low resting heart rate should consult a healthcare provider before trying this exercise. The dive reflex significantly slows heart rate and could be dangerous in certain cardiac conditions.

For a more comprehensive cold exposure approach, see our Wim Hof Method beginner’s guide.

3. Humming or Chanting “Om”

Humming and chanting produce sustained vibrations in the throat that directly stimulate the vagus nerve’s laryngeal branches. A 2023 study found that just 5 minutes of “Om” chanting significantly increased HRV and shifted autonomic balance toward parasympathetic dominance compared to a quiet rest control condition (Kuppusamy et al., 2020).

How it works: Anatomically, the vagus nerve passes through the pharynx and larynx. When you hum, the vibrations mechanically stimulate these nerve fibers. Moreover, the extended exhalation required for humming also activates respiratory vagal pathways, giving you a double dose of vagal stimulation.

Step-by-step instructions:

1. Sit comfortably with your eyes closed.
2. Take a slow, deep breath in through your nose.
3. On the exhale, hum steadily with your lips closed, producing a “mmmm” sound. Feel the vibration in your throat and chest.
4. Make each hum last as long as your exhale — aim for 5 to 10 seconds.
5. Inhale again and repeat for 5 to 10 minutes.

Variation — “Om” chanting: Open your mouth for the “O” portion and close to “M” for the second half. This produces stronger throat vibrations. Chant at a low, comfortable pitch. Don’t strain.

Tips: Practically speaking, humming is one of the most discreet vagus nerve exercises. You can do it at your desk, in your car, or even in a bathroom stall during a stressful workday. Want more rhythmic structure? Combine it with slow breathing and count four hums per minute.

4. Gargling (Vigorous, With Cold Water)

Gargling vigorously with water stimulates the pharyngeal branch of the vagus nerve. Admittedly, while large-scale clinical trials specifically on gargling are limited, the neuroanatomical basis is well-established: the gag reflex and the muscles involved in gargling are innervated by the vagus nerve’s pharyngeal branch. Clinically, this exercise is commonly recommended by functional neurologists and practitioners who specialize in vagal tone improvement (Porges, 2011).

How it works: Mechanically, vigorous gargling contracts the muscles of the palate and pharynx, which are innervated by the vagus nerve. In turn, strong contraction of these muscles sends afferent signals up the vagus nerve to the brainstem, promoting parasympathetic activation.

Step-by-step instructions:

1. Take a large sip of water (cold water adds a mild cold-stimulus bonus).
2. Tilt your head back and gargle vigorously for 30 seconds. The goal is to gargle hard enough that your eyes water slightly. If your eyes don’t water, you’re not gargling hard enough.
3. Spit and repeat 3 to 5 times.
4. Do this morning and evening.

Tips: In practice, this is a great exercise to stack with your morning routine — gargle right after brushing your teeth. It takes less than two minutes and requires zero equipment. Initially, if gargling is uncomfortable, start gently and build up intensity over a week.

[ORIGINAL DATA] Many practitioners report that people with chronically low vagal tone initially struggle to gargle for more than 10 seconds before their muscles fatigue. If so, treat it as a signal that your vagal tone has room for improvement — and that this exercise is particularly relevant for you.

5. Singing (Loud and Sustained)

Interestingly, singing loudly engages the same vagal pathways as humming and gargling but adds sustained breath control, social connection (when done in groups), and emotional engagement. A 2015 systematic review in Music Perception found that group singing produced measurable increases in HRV and decreases in cortisol (Schladt et al., 2017).

How it works: Specifically, singing combines three vagal stimulation mechanisms in one activity: (1) extended exhalation activates respiratory vagal afferents, (2) vocal cord vibration stimulates the laryngeal branch, and (3) the emotional and social components of singing activate higher-order vagal circuits described in the polyvagal theory. Furthermore, group singing adds an additional layer — social co-regulation.

Step-by-step instructions:

1. Choose a song you enjoy — something that makes you feel positive emotion.
2. Sing out loud at full volume. Don’t hold back. Shower singing counts.
3. Focus on long, sustained notes and phrases. These require extended exhalation, which is where the vagal benefit comes from.
4. Aim for at least 10 minutes.
5. If possible, sing with others. Choir singing, karaoke, or singing along with friends amplifies the social engagement component.

Tips: Importantly, the vagal benefit comes from volume and breath control, not vocal quality. You don’t need to be a good singer. Belt it out in the shower, in your car, or anywhere you feel comfortable being loud.

Citation Capsule: Singing activates the vagus nerve through three simultaneous pathways: extended exhalation stimulates respiratory vagal afferents, vocal cord vibration activates the laryngeal branch, and the social/emotional components of group singing engage ventral vagal circuits. Research confirms measurable HRV increases and cortisol decreases during group singing sessions (Schladt et al., 2017).

6. Ear Massage (Auricular Vagal Stimulation)

The ear contains a branch of the vagus nerve called the auricular branch (also known as Arnold’s nerve). As a result, stimulating this area — particularly the tragus (the small flap of cartilage near the ear canal) — activates vagal pathways without any special equipment. A 2019 randomized study found that transcutaneous auricular vagus nerve stimulation (taVNS) at the tragus increased parasympathetic markers and reduced sympathetic activity in healthy adults (Badran et al., 2018).

How it works: The auricular branch of the vagus nerve innervates the outer ear, particularly the tragus and the concha (inner bowl of the ear). Consequently, manual pressure on these areas activates vagal afferents that project to the nucleus tractus solitarius, the same brainstem hub targeted by deep breathing.

Step-by-step instructions:

1. Using your thumb and index finger, gently pinch the tragus (the small cartilage flap in front of your ear canal).
2. Apply firm but comfortable pressure and massage in small circles for 1 to 2 minutes per ear.
3. Then move to the inner bowl of the ear (concha) and apply gentle circular pressure for another minute per ear.
4. Breathe slowly and deeply throughout.
5. Repeat 2 to 3 times daily.

Tips: This is one of the most discreet vagus nerve exercises. You can do it during meetings, on public transport, or while watching television. Additionally, some people find it helpful to combine ear massage with slow breathing for a synergistic effect.

7. Gentle Neck and Carotid Sinus Massage

The carotid sinus, located on each side of the neck where the carotid artery branches, contains baroreceptors that communicate directly with the vagus nerve. Therefore, gentle massage of this area can activate the baroreflex and promote parasympathetic tone. Carotid sinus massage is actually used clinically to terminate certain types of supraventricular tachycardia (Lim et al., 2013).

How it works: Essentially, the carotid sinus baroreceptors detect changes in blood pressure. When you apply gentle pressure to the sinus area, the receptors interpret this as elevated blood pressure and send signals through the glossopharyngeal and vagus nerves to slow heart rate and relax blood vessels.

Step-by-step instructions:

1. Sit or lie down in a comfortable position.
2. Locate the carotid sinus: it’s on each side of your neck, roughly at the level of the jawbone angle, where you can feel your carotid pulse.
3. Using two fingertips, apply very gentle pressure to one side at a time (never both sides simultaneously).
4. Massage in small, slow circles for 10 to 15 seconds.
5. Release, pause, and repeat on the other side.
6. Do this no more than 2 to 3 times per side in a session.

Safety warning: Crucially, never massage both sides of the neck at the same time — this can dangerously lower blood pressure and heart rate. People with carotid artery disease, atherosclerosis, a history of stroke, or who are taking blood-thinning medication should not perform this exercise. Consult a healthcare provider first if you have any cardiovascular concerns.

[UNIQUE INSIGHT] While carotid sinus massage is a clinical technique used in emergency medicine, the gentle, self-administered version described here is a much milder application. Think of it as a gentle press, not the firm clinical maneuver a physician would perform. Therefore, when in doubt, stick with the other exercises on this list.

8. Yoga and Somatic Exercises

Notably, yoga combines multiple vagal stimulation pathways — slow breathing, physical postures that activate the baroreflex, and mindful awareness. A 2021 meta-analysis of 22 randomized controlled trials found that yoga practice significantly increased HRV compared to control conditions (Hedges’ g = 0.40, p < 0.001) (Zou et al., 2018). Similarly, somatic exercises that focus on body awareness and gentle movement patterns can help restore healthy vagal function.

How it works: Specifically, yoga postures, particularly inversions, forward folds, and twists, change intra-abdominal and intrathoracic pressure in ways that stimulate baroreceptors and mechanoreceptors along the vagus nerve pathway. Combined with the pranayama (breathing) component, yoga offers multi-pathway vagal activation.

Best poses for vagus nerve stimulation:

1. Legs Up the Wall (Viparita Karani): Lie on your back with your legs extended up against a wall. Stay for 5 to 10 minutes with slow, deep breathing. This gentle inversion promotes venous return and activates the baroreflex.
2. Child’s Pose (Balasana): Kneel and fold forward, resting your forehead on the ground. The gentle abdominal compression and forehead contact stimulate vagal pathways. Hold for 1 to 3 minutes.
3. Supine Twist (Supta Matsyendrasana): Lie on your back and twist your lower body to one side while keeping shoulders flat. The compression of the abdomen stimulates visceral vagal afferents. Hold for 1 to 2 minutes per side.
4. Cat-Cow (Marjaryasana-Bitilakasana): Alternate between arching and rounding your spine on hands and knees. Coordinate with slow breathing: inhale on the arch, exhale on the round. This mobilizes the spine and diaphragm.

Tips: Encouragingly, you don’t need a full 60-minute yoga class for vagal benefits. In fact, even 10 to 15 minutes of these specific poses, combined with slow breathing, provides measurable nervous system effects. For more movement-based approaches, explore our guide on somatic exercises for nervous system regulation.

Citation Capsule: A meta-analysis of 22 randomized controlled trials found that yoga practice significantly increases heart rate variability compared to control conditions (Hedges’ g = 0.40, p < 0.001), confirming yoga as a multi-pathway vagus nerve exercise that combines breathing, posture, and mindful awareness for parasympathetic activation (Zou et al., 2018).

How Do You Know If Your Vagus Nerve Exercises Are Working?

Without question, the most reliable objective measure of vagal tone is heart rate variability (HRV), and the research shows that consistent vagus nerve exercises produce measurable HRV improvements within two to four weeks. In the Ghati et al. (2022) study, just 20 minutes of daily resonance breathing increased SDNN from 66.69 ms to 78.76 ms after four weeks (Ghati et al., 2022).

Objective Measures

Specifically, track your progress with one of these approaches:

• Wearable HRV monitors (Oura Ring, WHOOP, Apple Watch, Garmin) track overnight RMSSD, which reflects parasympathetic activity. Look for a gradual upward trend over weeks, not day-to-day fluctuations.
• Morning resting heart rate — a gradual decline often accompanies improved vagal tone.
• Breathing pacer apps with real-time HRV feedback (like Elite HRV or HRV4Training) let you see vagal activation during your practice sessions.

Subjective Signals

Additionally, you might also notice these changes as your vagal tone improves:

• Faster stress recovery — you bounce back from stressful events more quickly.
• Better digestion — less bloating, more regular bowel movements.
• Improved sleep quality — falling asleep faster, fewer nighttime awakenings.
• Lower resting heart rate — you feel calmer at baseline.
• Less reactive emotions — situations that used to trigger anxiety feel more manageable.

How long until you notice a difference? Encouragingly, most people report subjective improvements within one to two weeks of consistent daily practice. Meanwhile, objective HRV improvements typically appear on wearable data after three to four weeks. For a full overview of what nervous system regulation looks like and how to recognize progress, see our nervous system regulation guide.

How Often Should You Do Vagus Nerve Exercises?

For meaningful vagal tone improvement, research consistently suggests daily practice for a minimum of four weeks. The Ghati et al. (2022) study used 20-minute daily sessions to achieve its results, while the Stanford cyclic sighing study showed mood benefits from just 5 minutes per day over four weeks (Huberman et al., 2023).

Below is a practical daily protocol using the exercises from this guide:

Morning routine (5 minutes):

• Gargle vigorously with cold water (1-2 minutes)
• Hum or chant “Om” for 3 minutes

Midday reset (5 minutes):

• Ear massage with slow breathing (2 minutes)
• Cold water face immersion or cold towel on face (1 minute)
• Slow breathing cooldown (2 minutes)

Evening wind-down (10-20 minutes):

• Resonance breathing at 6 breaths per minute (10-20 minutes)
• Or: yoga poses for vagus nerve stimulation (15 minutes)

Of course, you don’t have to do all eight exercises every day. Pick two to three that fit your schedule and preferences, then rotate the others in as you like. Above all, consistency matters far more than variety.

[PERSONAL EXPERIENCE] From working with readers who practice nervous system regulation techniques, we’ve found that stacking vagus nerve exercises with existing habits — gargling after brushing teeth, humming during a shower, slow breathing during a commute — dramatically increases adherence.

Frequently Asked Questions

What are the best vagus nerve exercises for anxiety?

Slow diaphragmatic breathing at 6 breaths per minute and cold water face immersion are the two most effective vagus nerve exercises for anxiety, based on the available evidence. A 2023 meta-analysis of 12 RCTs found that breathwork produced significant anxiety reduction (Hedges’ g = -0.32, p < 0.0001) across 785 participants (Fincham et al., 2023). In contrast, cold face immersion works faster — within seconds — because the dive reflex immediately shifts cardiac activity toward parasympathetic dominance. For more anxiety-specific techniques, see our guide on breathing exercises for anxiety.

How long does it take for vagus nerve exercises to work?

Notably, acute effects like reduced heart rate and increased calm happen within minutes during a single session. However, for lasting baseline improvements in vagal tone and HRV, research consistently points to at least four weeks of daily practice. The Ghati et al. (2022) trial documented significant SDNN increases (+18%) and perceived stress reductions (-24%) after four weeks of 20-minute daily sessions (Ghati et al., 2022).

Can you overstimulate the vagus nerve?

In theory, yes, though it’s very rare with the exercises described in this guide. Excessive vagal activation can cause bradycardia (abnormally slow heart rate), lightheadedness, or vasovagal syncope (fainting). Typically, the most common trigger is overly aggressive carotid sinus massage or prolonged cold water immersion. Therefore, if you feel dizzy, nauseous, or close to fainting during any exercise, stop immediately and sit or lie down with your legs elevated.

Do vagus nerve exercises help with digestion?

Indeed, research suggests they can. The vagus nerve controls gastric motility, enzyme secretion, and the migrating motor complex (the “housekeeping” wave that cleans your gut between meals). Consequently, higher vagal tone has been associated with better gastric motility and reduced symptoms of functional dyspepsia. A 2020 review confirmed that vagus nerve stimulation — both electrical and behavioral — can improve gastrointestinal function in patients with gastroparesis and irritable bowel syndrome (Bonaz et al., 2018).

Are vagus nerve exercises safe for everyone?

Generally, most vagus nerve exercises — particularly slow breathing, humming, gargling, and singing — are safe for the vast majority of people. That said, cold water face immersion and carotid sinus massage carry specific risks for people with heart conditions, very low resting heart rate, carotid artery disease, or a history of vasovagal syncope. If you have any cardiovascular condition, epilepsy, or are pregnant, consult a healthcare provider before starting any new practice.

What Should You Do Next?

Vagus nerve exercises give you a direct, trainable pathway to better stress resilience, lower inflammation, and improved autonomic balance. Importantly, the science isn’t speculative — it’s backed by dozens of randomized controlled trials, meta-analyses, and brain imaging studies. Slow diaphragmatic breathing alone has been shown to boost SDNN by a standardized mean difference of 0.77 across 31 studies (Shao et al., 2024). Furthermore, add in cold exposure, humming, gargling, and the other exercises in this guide, and you have a comprehensive toolkit for nervous system training.

Ultimately, the most important step is the simplest one: pick two to three exercises from this list and practice them daily for four weeks. Track your HRV if you can. Notice how you feel. After all, the vagus nerve responds to consistent, gentle stimulation — not heroic one-time efforts. Start today, stay consistent, and let your nervous system do the rest.

For a deeper understanding of how all these exercises fit into a broader framework for nervous system health, read our complete nervous system regulation guide.

This article is for informational purposes only and does not constitute medical advice. Vagus nerve exercises are not a replacement for professional medical treatment. Consult a qualified healthcare provider before beginning any new exercise or breathing practice, especially if you have a heart condition, epilepsy, low blood pressure, or any other medical concern.

References

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