Boost your calm: Breathing techniques to activate your vagus nerve

Breathwork has gained popularity as a natural tool for stress reduction, mental clarity and emotional resilience. But one of the most powerful benefits of breathwork is its ability to stimulate the vagus nerve, a key component of the parasympathetic nervous system. The vagus nerve plays a central role in regulating the body's response to stress, promoting relaxation, and supporting overall health. This article explores how breathwork can activate the vagus nerve and simple techniques to incorporate into your daily routine.

What is the vagus nerve?

The vagus nerve is the longest cranial nerve, running from the brainstem through the neck and into the chest and abdomen. It's responsible for many bodily functions, including heart rate, digestion, immune response and mood regulation. It plays a critical role in the parasympathetic nervous system, often referred to as the "rest and digest" system, which counteracts our "fight or flight" stress response. By stimulating the vagus nerve, we can encourage a state of calm, balance and health in the body.

How does breathwork stimulate the vagus nerve?

Breathwork, or intentional breathing, activates the vagus nerve by triggering a physiological response known as the vagal response. This response slows the heart rate, reduces blood pressure, and increases feelings of relaxation. When we practice certain breathing techniques, such as slow, deep, and diaphragmatic breathing, it signals the vagus nerve to initiate the relaxation response, promoting a state of calm throughout the body and mind. Deep, controlled breathing influences heart rate variability (HRV), which is closely linked to vagal tone, a measure of how well the vagus nerve functions. Higher vagal tone is associated with better resilience to stress, lower inflammation, and improved emotional regulation. Through breathwork, we can increase vagal tone, leading to numerous physical and mental health benefits.

Breathwork 101

Slow, deep breathing activates a feedback loop that enhances vagal tone, helping you manage stress effectively. Here are three powerful breathwork techniques to try:

1. Diaphragmatic breathing (Belly breathing)

This technique focuses on breathing deeply into the diaphragm, allowing the belly to expand and contract rather than the chest. It directly increases vagal tone and promotes relaxation.

How to do it: Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Breathe in deeply through your nose, letting your belly rise as you fill your lungs. Exhale slowly through your mouth, feeling your belly fall. Repeat for 5-10 minutes.

2. Extended exhale breathing

Prolonging the exhalation helps activate the vagus nerve, triggering the parasympathetic nervous system for quick stress and anxiety relief.

How to do it: Inhale slowly for a count of 4, then exhale for a count of 6 to 8, ensuring the exhale is longer than the inhale. Repeat for several cycles, gradually slowing down as you feel more relaxed.

3. Box breathing (4-4-4-4)

Also known as four-square breathing, this method calms the nervous system and stimulates the vagus nerve with a structured breathing pattern.

How to do it: Inhale through your nose for a count of 4. Hold for 4. Exhale through your mouth for 4. Hold again for 4. Repeat for a few minutes.

Incorporate these techniques into your daily routine, add them to your yoga or mindfulness practice, or use them whenever you feel stressed.

Breathwork offers a natural and effective way to stimulate the vagus nerve, activating the body’s relaxation response and supporting overall health. Whether you’re dealing with stress, looking to improve heart health, or simply wanting to boost your emotional resilience, incorporating breathwork techniques can help. By dedicating just a few minutes a day to focused breathing exercises, you can enjoy the benefits of increased vagal tone and a greater sense of calm, balance and wellbeing.

Disclaimer: This article is intended for educational purposes. The information, or comments herein, does not amount to, or replace, professional advice and should not be relied upon as or substitute for professional or medical advice from a qualified professional.