Breathe Deeply and Tone Your Vagus Nerve

By: Heather Shultz, MSW, LISW-S

Can you believe you have a built-in nerve that is designed to regulate and relax you? The vagus nerve is the longest cranial nerve that runs inside of the spine and links up your brain with your heart and belly. One role of the vagus nerve is to send a message to the rest of your body to create inner-calm during times of safety, so you can “rest and digest”.

Try this easy breathing exercise to observe the breath that activates the vagus nerve and allows it to relax the body and brain and buffer you from stress.

  1. Bring the palms of your hands together in front of your chest.

  2. Center yourself by spending a few moments observing the warmth between your palms.

  3. Inhale deeply and fill your belly with air as you simultaneously move both arms outwards – as if you were opening up an accordion.

  4. While your arms are spread fully outwards, hold the breath for a count of two.

  5. Exhale slowly while you move your arms inward until your palms come back together. Be sure to exhale very slowly, as if you were blowing out the candles on a giant birthday cake, and make sure you let out all the air.

  6. Repeat this practice several times.

This exercise can be helpful anytime you feel stressed or overwhelmed, and can help counter anxiety as well – something that might come in handy before or after a stressful holiday gathering, long traffic commute, important meeting or exam! This type of exercise is even taught to Navy SEALs to help them focus and remain calm during missions! Pretty cool, right?

Altman, D. (2016). 101 Mindful ways to build resilience: Cultivate calm, clarity, optimism & happiness each day. Eau Claire, WI: PESI Publishing and Media.

Bergland, C. (2013). The neurobiology of grace under pressure. Psychology Today. Retrieved from https://www.psychologytoday.com/blog/the-athletes-way/201302/the-neurobiology-grace-under-pressure

Nicki Masters