BREATHWORK & The Vagus nerve

Hello Wellness Seeker,

✨ Discover the key to thriving health and boundless energy—through the power of your breath. Imagine a simple practice that not only soothes your mind but revitalizes your body, harmonizes your hormones, and nurtures your well-being from within. Are you ready to embrace the transformative magic of mindful breathing? 🌿

Stay tuned for upcoming sessions and begin your journey to a calmer, healthier, more vibrant you:

🌸 ====== 🌸

Gratitude isn’t just an occasional practice; it’s a daily ritual that rewires your mindset, reduces stress, and radiates positivity, boosting your mental and physical health.

🙏🏽 Gratitude Practice 🙏🏽

Set aside a moment each day to reflect on one thing you’re grateful for. Write it down, say it aloud, or share it with someone.

🌸 ====== 🌸

Let’s take a deep breath – quite literally!
Breathe in deep and exhale slow and long.

Did you know that the vagus nerve is also intricately linked to our emotional well-being?
It’s like a bridge connecting our minds and bodies.

Breathing exercises play a significant role in influencing the vagal tone. Increasing carbon dioxide levels through breathing exercises can enhance vagal tone, making you more resilient to stressors.

I invite you to learn the art of slowing down your breath, practicing diaphragmatic breathing, and even holding your breath.

These amazing proven breathwork techniques not only stimulate the vagus nerve but also contribute to heart rate variability (HRV), a key indicator of overall well-being.

I invite you to join the monthly online Full Moon Breathwork Experience. Purchase your online tickets here.

Let’s Take a Deep Breath – Quite Literally!

Breathe in deep and exhale slow and long. Feels calming, doesn’t it? But did you know that this simple act of intentional breathing can have profound effects on your emotional well-being? It all ties back to one of the most powerful yet underappreciated components of your nervous system – the vagus nerve.

What is the Vagus Nerve?

The vagus nerve, often called the “wandering nerve,” is the longest cranial nerve in the body. It starts in the brainstem and meanders through various organs, including the heart, lungs, and digestive system. This remarkable nerve serves as a communication superhighway between the brain and the body, regulating critical functions like heart rate, digestion, and even immune responses. But its influence doesn’t stop there. The vagus nerve plays a pivotal role in emotional regulation, stress management, and overall mental health.

The Mind-Body Connection

The vagus nerve acts as a bridge between our minds and bodies. When activated, it stimulates the parasympathetic nervous system – the body’s “rest-and-digest” mode – counteracting the fight-or-flight response. This activation fosters a sense of calm, emotional balance, and resilience to life’s stressors. A well-functioning vagus nerve, measured by high vagal tone, is associated with better mood, reduced anxiety, and improved physical health.

I invite you to listen to the insightful episode on the Self-Care Goddess Podcast “Breathe, Relax, Thrive: The Science Behind Vagus Nerve Stimulation“.

Breathing: The Key to Vagus Nerve Stimulation

Breathing exercises are one of the simplest and most effective ways to influence the vagus nerve. The secret lies in how specific breathing techniques can enhance vagal tone and improve heart rate variability (HRV), a key biomarker of overall health and stress resilience.

1. Diaphragmatic Breathing

Also known as belly breathing, diaphragmatic breathing involves engaging the diaphragm, a muscle located just below the lungs. This technique slows the heart rate, reduces blood pressure, and promotes vagal activation.

  • How to practice: Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Breathe in deeply through your nose, allowing your belly to rise, and exhale slowly through your mouth. Aim for 5-6 breaths per minute.

2. Slow and Controlled Breathing

Taking slow, deliberate breaths reduces stress by stimulating the vagus nerve.

  • How to practice: Inhale for a count of 4, hold your breath for 4, and exhale for a count of 6-8. Gradually increase the length of your exhalation as you become more comfortable.

3. Breath Retention Techniques

Holding your breath after an inhale briefly increases carbon dioxide levels in the blood. This has been shown to enhance vagal tone and improve resilience to stress.

  • How to practice: Inhale deeply, hold your breath for 5-10 seconds, and exhale slowly. Repeat this cycle for 2-3 minutes.

4. Alternate Nostril Breathing (Nadi Shodhana)

This yoga-based practice balances the autonomic nervous system and activates the vagus nerve.

  • How to practice: Close your right nostril with your thumb and inhale through your left nostril. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril. Repeat the cycle, alternating nostrils, for 5 minutes.

I invite you to watch my YouTube video titled “Alternate Nostril Breathing For Anti-Anxiety & Calming Effects”

Benefits of Vagus Nerve Stimulation Through Breathwork

The science-backed benefits of vagus nerve stimulation via breathwork include:

  • Improved Emotional Regulation: Enhanced vagal tone supports better control over emotions, reducing symptoms of anxiety and depression.
  • Increased Heart Rate Variability (HRV): A higher HRV is associated with greater stress resilience and cardiovascular health.
  • Reduced Inflammation: Vagal activation helps regulate the immune response, reducing inflammation linked to chronic conditions.
  • Better Digestion: Activating the vagus nerve supports healthy gut function by stimulating digestive processes.
  • Enhanced Relaxation: Breathwork reduces cortisol levels, promoting a state of relaxation and calm.

Why You Should Embrace Breathwork

Incorporating intentional breathing exercises into your daily routine can have transformative effects on your physical and emotional well-being. Beyond stimulating the vagus nerve, these practices empower you to take control of your health and improve your quality of life. By learning the art of slowing down your breath, practicing diaphragmatic breathing, and embracing techniques like alternate nostril breathing, you can cultivate resilience, inner peace, and vitality.

The vagus nerve holds the key to a calmer, healthier, and more balanced life. With the power of breathwork, you can unlock its full potential and create a ripple effect of well-being throughout your mind and body. So, let’s take a deep breath – quite literally – and begin this transformative journey together.

I am a certified Breathwork Facilitator. Connect With Me to know more on the amazing power of breathwork and learn some breathwork techniques than can help you better manage yourself.

References

  1. Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309. https://doi.org/10.1183/20734735.009817
  2. Gerritsen, R. J., & Band, G. P. H. (2018). Breath of life: The respiratory vagal stimulation model of contemplative activity. Frontiers in Human Neuroscience, 12, 397. https://doi.org/10.3389/fnhum.2018.00397
  3. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I—Neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201. https://doi.org/10.1089/acm.2005.11.189
  4. Laborde, S., Mosley, E., & Thayer, J. F. (2017). Heart rate variability and cardiac vagal tone in psychophysiological research – Recommendations for experiment planning, data analysis, and data reporting. Frontiers in Psychology, 8, 213. https://doi.org/10.3389/fpsyg.2017.00213
  5. Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York: Norton.