The Power of the Vagus Nerve and How to TONE Yours
In the world of breathwork, one of the most fascinating players is the vagus nerve. Until a few years ago, I hadn’t even heard of this nerve and had no idea that it plays such a crucial role in our well being. Often referred to as the "wandering nerve" due to its extensive reach throughout the body, the vagus nerve plays a critical role in regulating the parasympathetic nervous system (PNS).
Vagus Nerve Basics
The vagus nerve is the longest cranial nerve, running from the brainstem to various organs, including the heart, lungs, and digestive system. It carries information from the brain to the rest of the body and also sends information from the body back to the brain. It helps:
Lower heart rate
Improve heart rate variability (HRV)
Reduce breathing rate (respiratory rate)
Improve digestive function
Improve immune response
When the vagus nerve is stimulated, it triggers a calming effect through the PNS, often called the rest and digest system. This is the opposite of the fight flight response, which is controlled by the sympathetic nervous system. Stimulating the vagus nerve helps to lower stress levels, improve mental clarity, and enhance overall health. A well tuned vagus nerve also creates a sense of calm and safety, letting the body know that everything is okay.
Controlling your breath is one of the easiest and most effective ways to activate and tone your vagus nerve.
Four Breathing Exercises to Stimulate Your Vagus Nerve:
1. Extended Exhales
The exhalation phase of the breath is particularly important for vagus nerve stimulation because it activates the parasympathetic system.
Steps:
Inhale through your nose for 3, 4, or 5 counts.
Exhale slowly and fully through your mouth or nose for 6, 8, or 10 counts, doubling the time you took to inhale.
Repeat for 5-10 rounds.
2. Humming or Chanting
The vagus nerve is connected to your vocal cords, so sounds like humming or chanting stimulate it.
Steps:
Sit comfortably.
Inhale fully through your nose, and with an extended exhale, hum or chant a sound such as “Om.”
Repeat for several minutes to activate the calming effects.
3. Short Breath Holds
Pausing your breath after the inhale for a few seconds increases carbon dioxide levels in the blood, which stimulates the vagus nerve.
Steps:
Inhale deeply through the nose.
Hold the breath for 3-5 seconds.
Exhale very slowly.
Repeat for 5-10 rounds.
4. 4-7-8 Breathing Pattern
This is a popular breathing exercise designed to reduce anxiety by promoting vagal tone and slowing the heart rate.
Steps:
Inhale through the nose for 4 counts.
Hold the breath for 7 counts.
Exhale completely through the mouth for 8 counts.
Repeat for 4 cycles.
By integrating these simple breathing techniques into your weekly routine, you can engage your parasympathetic nervous system and tap into the calming effects of the vagus nerve whenever needed.
