3 Easy-to-Follow Vagus Nerve Breathing Techniques

3 Easy-to-Follow Vagus Nerve Breathing Techniques

If you are starting your health journey, you may have taken your efforts online to find out how you can improve your overall health. During your search for answers, you may have found articles centered around something called the “Vagus Nerve”. But, what is it? Let’s talk about it.

What is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in our body. It starts in the brain and runs all the way  down into the abdomen. In short, the vagus nerve is in charge of controlling all of our bodily functions. From regulating our breath to being able to go on a light jog, the vagus nerve is the incredible nerve that makes it all happen. 

Vagus Nerve Breathing Techniques

Did you know that the vagus nerve can also affect your relaxation response? If you are looking for a natural way to recenter your vagus nerve, try out these 3 vagus nerve breathing techniques. 

Vagus Nerve Breathing Technique #1 (GENERAL)

  1. Sit in a cross-legged 
  2. Place your hands wherever feels most comfortable
  3. Close your eyes
  4. Observe your natural breath
  5. Allow your belly to expand and sink back into your spine with each breath
  6. Do this technique as long as needed

Vagus Nerve Breathing Technique #2 (WITH PILLOW)

  1. Find a pillow
  2. Wrap your arms around the pillow
  3. Inhale until you feel full
  4. Hold for 4 seconds
  5. Exhale longer than the inhale
  6. Hold exhale for 6 seconds
  7. Repeat

Vagus Nerve Breathing Technique #3 (LAYING DOWN)

  1. Lay face down
  2. Inhale for 6 seconds
  3. Hold 4 seconds
  4. Exhale for 8 seconds
  5. Hold for 4 seconds
  6. Repeat

Follow along in this YouTube video to learn more: Vagus Nerve: Breathing for Relaxation 

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