Tapping into your body’s command centre for calm
Over the last few years, stress and anxiety have reached an all-time high. From a pandemic, to cost of living skyrocketing, and a sense of global instability, it’s not surprising.
Yet, the solution to cultivating calm and resilience may lie right under our noses—literally. Mindful breathing, specifically techniques focused on activating the vagus nerve through slow exhales, has gained recognition as a powerful tool for managing stress, improving emotional balance, and enhancing overall health.
What is the Vagus Nerve?
The vagus nerve is one of the longest nerves in the body, extending from the brainstem to the heart, lungs, and digestive tract. It plays a key role in the parasympathetic nervous system, often referred to as the "rest and digest" system. When activated, the vagus nerve helps to calm the body, reduce inflammation, and promote recovery.
Research has shown that stimulating the vagus nerve can lower heart rate, improve mood, and even enhance immune function. It achieves these effects by balancing the autonomic nervous system, shifting the body away from the fight-or-flight response triggered by stress.
Every breath you take…
Breathing is a unique bodily function because it operates both automatically and voluntarily. This dual nature allows us to consciously use breath to influence our nervous system.
The vagus nerve is intricately connected to the diaphragm, the primary muscle used in breathing. Slow, deep breathing, especially emphasizing a prolonged exhalation, sends signals to the brain via the vagus nerve to downregulate stress responses. This is why techniques such as diaphragmatic breathing and mindful exhalation are so effective at promoting relaxation.
The slow exhale. Activating your Vagus Nerve
The slow exhale technique is a simple yet powerful breathing practice designed to calm the nervous system and promote relaxation. By intentionally prolonging the exhalation phase of your breath, you activate the vagus nerve, which is key to stimulating the parasympathetic nervous system, also known as the "rest and digest" system. This technique involves inhaling deeply through the nose for about four to five seconds and exhaling slowly and gently through the mouth for six to eight seconds, ensuring the exhale is longer than the inhale. The slow exhalation helps to lower heart rate, reduce stress hormones, and foster a sense of calm by signaling to the brain that the body is safe and can relax. Practiced regularly, the slow exhale technique can improve emotional regulation, enhance focus, and even support better sleep, making it a valuable tool for managing stress in daily life.
Anywhere. Anytime. Instant calm.
The beauty of the slow exhale technique lies in its simplicity. You can practice it anywhere—during a stressful workday, in traffic, or as part of your bedtime routine. Tools like the Vayu Mindful Breathing Pen make it even simpler, allowing you to tap into the long exhale technique wherever you are.
Interested in trying the Vayu Mindful Breathing Pen? You can purchase yours here.