Vagus Nerve 101: And How Breathwork Helps Activate It
Think of your nervous system as the ocean; sometimes calm and steady, other times stirred by unexpected storms. Deep beneath the surface lies a powerful current that helps restore balance: your vagus nerve. When activated, this nerve sends a signal through your body that says, “It’s safe to relax.”
One of the simplest, most natural ways to activate this built-in calm switch? Your breath.
What Is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body, stretching from your brainstem down through your neck, chest, and abdomen. It’s a key part of the parasympathetic nervous system: the “rest and digest” side of your body’s stress response.
When your vagus nerve is active, your heart rate slows, digestion improves, and your body shifts out of “fight or flight” mode. It’s like a gentle tide pulling you back toward safety and steadiness.
Why Vagal Tone Matters
Just like muscles, your vagus nerve has “tone.”
High vagal tone = your body can relax quickly after stress.
Low vagal tone = you may feel stuck in tension, anxiety, or overwhelm.
Low vagal tone has been linked to issues like poor digestion, trouble sleeping, chronic stress, and inflammation. The good news? You can train your vagus nerve, and breathwork is one of the most effective ways to do it.
How Breathwork Activates the Vagus Nerve
Breathwork stimulates the vagus nerve in a few ways:
Slow, rhythmic breathing: especially when your exhale is longer than your inhale, directly signals the parasympathetic system to switch on.
Breathing through the nose warms and filters air, enhancing oxygen exchange and helping regulate heart rate.
Breath-holds and gentle breath patterns (like resonance breathing at 5–6 breaths per minute) create a calming feedback loop between your heart and brain.
Three Breathwork Practices for Vagal Activation
4–6 Breathing
Inhale for 4 seconds, exhale for 6 seconds.
Focus on the longer exhale: this is where the vagus nerve gets its strongest activation.
Humming Breath (Bhramari Pranayama)
Inhale deeply through your nose, then hum gently as you exhale.
The vibration stimulates the vagus nerve via the vocal cords and throat.
Resonance Breathing
Inhale for 5 seconds, exhale for 5 seconds.
This creates a rhythm that naturally aligns your heart rate and breathing, improving vagal tone.
Everyday Ways to Support Your Vagus Nerve
Breathwork isn’t the only tool. You can also:
Sing or chant (vibration stimulates the nerve)
Spend time in cold water (brief cold exposure can improve vagal response)
Practice gentle yoga or meditation
Laugh! yes, even a good belly laugh sends positive signals via the vagus nerve
Bringing It Back to the Ocean
Your vagus nerve is like a deep ocean current; steady, powerful, and always there beneath the surface. By learning to work with your breath, you can tap into this natural rhythm anytime life feels overwhelming, guiding yourself back to a calmer, steadier state.
Ready to experience the calming power of your own breath? Join me for a breathwork session in Perth, and learn practical tools to support your vagus nerve and your overall wellbeing.