Discover how breathing mindfully can tap into your body’s built in calming system to reduce stress. So how can you do it?

Sometimes our external world seems very tumultuous and a lot of stressors may be out of your control. However, one thing that we can always control and helps us to manage that stress is focusing on the way we breathe. We can do this by accessing our vagus nerve.

What is the vagus nerve?

The vagus nerve winds throughout your body connecting your brain, heart, lungs and digestive system. It is like an information superhighway that allows your organs to communicate.

Even without you thinking about it, the vagus nerve plays a vital role in maintaining balance in your body – regulating heart rate, supporting digestion, and promoting a state of rest and recovery. However, you can also stimulate your vagus nerve intentionally. This can help regulate your nervous system, relax your body and mind, and improve your overall well-being.

Here are a couple of ways to consciously activate your vagus nerve:

1 – Breathwork

Slowing down your breath is one of the fastest ways to stimulate your vague nerve. When you are feeling stressed, your breath shifts. You may breathe more quickly, take shallow sips of air, or forget to breathe altogether. These breath-holding patterns activate your “fight or flight response,” which can lead to a vicious cycle of fear and anxiety.

Luckily, taking slow deep breaths helps you move out of the fight or flight response. That is because your vagus nerve runs through your belly. When you take deep diaphragmatic breaths, it activates the vagus nerve, sending signals of safety to your body.

The exhale is what triggers the relaxation response, so try extending your exhales to make them longer than your inhales. When you slowly release that breath out, be sure to breathe deeply into your belly, not your chest. Practice for a few minutes any time you need a stress soother.