Breathing is something we do every day, often without even thinking about it. But did you know that the way you breathe can have a significant impact on your health and well-being? One important aspect of breathing is its effect on the vagus nerve, a key player in the body’s relaxation response. In this article, we’ll explore some simple breathing techniques that can help tone the vagus nerve and promote relaxation and overall health.

First, let’s take a quick look at what the vagus nerve is and why it’s important. The vagus nerve is the longest nerve in the body, running from the brainstem to the colon. It plays a crucial role in the parasympathetic nervous system, which is responsible for rest and digestion. The vagus nerve helps regulate heart rate, blood pressure, digestion, and other bodily functions. When the vagus nerve is activated, it triggers the relaxation response, which can help reduce stress and promote overall well-being.

Now, let’s talk about how we can tone the vagus nerve through breathing techniques. Here are a few simple exercises you can try:

Diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing, is a technique that involves breathing deeply into your belly rather than your chest. This type of breathing stimulates the vagus nerve and promotes relaxation. To practice diaphragmatic breathing, follow these steps:

• Find a comfortable seated position, either in a chair or on the floor.
• Place one hand on your ribs.
• Take a deep breath in through your nose, feeling your ribs expand outward and your  belly rise as you inhale.
• Exhale slowly through your mouth, feeling your rubs move inware and belly fall as you exhale.
• Repeat for several minutes, focusing on the sensation of your breath moving in and out of your body.

Humming

Humming is another technique that can help tone the vagus nerve. The vibration created by humming stimulates the nerve and promotes relaxation. To practice humming, follow these steps:

• Find a comfortable seated position, either in a chair or on the floor.
• Close your eyes and take a few deep breaths.
• Then, start humming gently, feeling the vibration in your throat and chest.
• Continue humming for several minutes, focusing on the sensation of the vibration and the sound of the humming.

Alternate nostril breathing

Alternate nostril breathing, also known as Nadi Shodhana, is a yoga technique that can help balance the body’s energy and promote relaxation. This technique involves breathing through one nostril at a time while blocking the other nostril. To practice alternate nostril breathing, follow these steps:

• Find a comfortable seated position, either in a chair or on the floor.
• Using your right hand, place your thumb on your right nostril and your ring and pinky fingers on your left nostril.
• Close your right nostril with your thumb and inhale through your left nostril.
• Close your left nostril with your ring and pinky fingers and exhale through your right nostril.
• Inhale through your right nostril, then close it with your thumb and exhale through your left nostril.
• Repeat for several minutes, alternating nostrils with each inhale and exhale.

Box breathing

Box breathing is a technique used by Navy SEALs to help them stay calm and focused in high-stress situations. This technique involves breathing in a pattern of four counts in, four counts hold, four counts out, and four counts hold. To practice box breathing, follow these steps:

• Find a quiet and comfortable place to sit or lie down.
• Close your eyes and take a deep breath in through your nose, counting to four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of four.
• Hold your breath for a count of four.
• Repeat this pattern of breathing for several minutes, focusing on your breath and the count of each inhale, hold, exhale, and hold.
• As you practice, try to deepen your breaths and relax your body with each exhale.
• Gradually increase the duration of your box breathing sessions as you become more comfortable with the technique.

Remember, these breathing techniques are meant to help you relax and tone your vagus nerve, so don’t worry too much about doing them perfectly. Just find a quiet place to sit or lie down, take a few deep breaths, and let yourself relax. With a little practice, you’ll be able to activate your parasympathetic nervous system and feel more calm and centered.

If you are a podcast lover, this is a very informative episode from Huberman Lab. The podcaster’s instructions for diaphragmatic breathing are incorrect (watch this video for a proper demo), but he shares several other beneficial breathing techniques!

Breathe better, live better! Discover the power of mindful breathing today and unlock a world of relaxation and wellness therapy at Charlotte. Take a deep breath and click here to start your transformative journey!

---

Related Article: Unraveling the Polyvagal Theory: A Pathway to Emotional and Physical Well-being Through Therapy

Related Article: Navigating Your Nervous System: Understanding States and Mastering Self-Regulation