Breath-Based Techniques – Activating the Vagus Nerve

Breath-based techniques are some of the most effective ways to activate the body’s relaxation response. By stimulating the vagus nerve—a major nerve in the body responsible for promoting calm and reducing stress—these practices help slow the heart rate, reduce blood pressure, and bring a sense of calm to both body and mind. The best part? Breathwork can be done anytime, anywhere, and it’s an accessible tool for everyone.

In this chapter, we’ll explore the science behind breathwork, focusing on the connection between breathing and the vagus nerve. You’ll learn specific breath-based techniques that are scientifically supported to reduce anxiety and improve emotional regulation. By the end, you’ll have several go-to breathing methods you can use in moments of stress or as part of a daily practice to strengthen your natural calm response.

1. The Vagus Nerve and Its Role in Calm

   • The vagus nerve runs from the brainstem through the chest to the abdomen, playing a critical role in controlling the parasympathetic nervous system. It’s known as the “rest and digest” system, as it promotes a state of relaxation.

   • Vagal Tone: High vagal tone is associated with resilience, good emotional regulation, and better overall health. Breathwork is a natural way to improve vagal tone, helping you return to a state of calm more quickly after stress.

2. Breathing and Heart Rate Variability (HRV)

   • Heart Rate Variability (HRV) refers to the variation in time between heartbeats. High HRV generally indicates better health and resilience to stress, while low HRV is associated with anxiety and chronic stress.

   • Certain breathing techniques, such as slow diaphragmatic breathing, are shown to increase HRV by promoting vagal tone. This strengthens the body’s capacity to handle stress and helps prevent anxiety from escalating.

3. Types of Breath-Based Techniques

   • Diaphragmatic Breathing: Also known as belly breathing, this method involves deep breathing that engages the diaphragm, signalling the body to relax.

   • Box Breathing: A structured breathing technique that involves inhaling, holding, exhaling, and pausing for equal counts. It’s frequently used by military personnel and high-stress professionals to stay calm under pressure.

   • Alternate Nostril Breathing: An ancient yogic technique that balances the left and right sides of the brain and helps bring focus and calm.

Diaphragmatic (Belly) Breathing

• What It Is: Diaphragmatic breathing engages the diaphragm, helping to slow breathing and encourage relaxation. Unlike shallow chest breathing, this method involves the lower belly, which increases oxygen intake and signals the brain to relax.

• Science Behind It: Belly breathing reduces cortisol levels, helping the body enter a state of relaxation. Studies have shown it activates the vagus nerve and increases HRV, which is linked to resilience against anxiety.

• How to Practice:

  • Find a comfortable position, either sitting or lying down.

  • Place one hand on your chest and the other on your belly.

  • Inhale deeply through the nose for a count of four, allowing your belly to expand while keeping your chest still.

  • Exhale slowly through the mouth for a count of six, feeling your belly contract.

  • Repeat for 5-10 minutes, focusing on the rise and fall of your belly.

Box Breathing (Four-Square Breathing)

• What It Is: Box breathing is a structured technique that involves breathing in, holding, exhaling, and pausing for equal counts. This technique, used by Navy SEALs, athletes, and high-stress professionals, helps slow the heart rate and reduce stress.

• Science Behind It: By balancing oxygen and carbon dioxide levels in the blood, box breathing stimulates the vagus nerve, calming the nervous system. Research shows that it increases focus and reduces the stress response.

• How to Practice:

  • Sit comfortably and close your eyes.

  • Inhale deeply through the nose for a count of four.

  • Hold your breath for a count of four.

  • Exhale slowly through the mouth for a count of four.

  • Hold again for a count of four before starting the next cycle.

  • Repeat for several cycles, aiming for 3-5 minutes to feel calm.

Alternate Nostril Breathing (Nadi Shodhana)

• What It Is: Alternate nostril breathing is a yogic technique that involves breathing through one nostril at a time, which balances the left and right hemispheres of the brain.

• Science Behind It: Studies show this practice can reduce blood pressure, lower heart rate, and increase alertness. It’s often used to bring a balanced, calm focus and is particularly helpful for people experiencing anxiety.

• How to Practice:

  1. Sit comfortably with your back straight.

  2. Using your right thumb, close your right nostril and inhale slowly through your left nostril.

  3. Close your left nostril with your ring finger and hold for a brief moment.

  4. Release your right nostril and exhale slowly through it.

  5. Inhale through the right nostril, close it, and then exhale through the left nostril.

• Continue this alternate breathing cycle for 3-5 minutes.

• Which breath-based techniques resonate with you the most?
  Identifying which techniques feel natural or calming can help you build a personal routine you’ll actually use.

• How does your body respond to slow, intentional breathing?
  Consider any immediate changes you notice in your heart rate, tension, or overall mood after practising these techniques.

• When could you incorporate breathwork into your daily life?
  Reflect on specific times of day or situations (e.g., before bed, after a stressful meeting) when breathwork could help you manage stress more effectively.

• These exercises are designed to help you explore breathwork techniques and incorporate them into your life as a calming, regular practice.

• 1. Daily Diaphragmatic Breathing Practice

     • Purpose: Practising diaphragmatic breathing regularly can help you build a stronger baseline of calmness and improve vagal tone.

     • Steps:

       • Set aside 5-10 minutes in the morning or evening to practise belly breathing.

       • Place one hand on your chest and one on your belly to monitor your breathing.

       • Focus on breathing slowly and deeply into your belly, feeling it rise and fall.

       • Repeat this practice daily, noting any changes in your anxiety levels or stress resilience over time.

     • Reflection: Track your feelings before and after practising belly breathing each day. This consistency can help make it a natural response to stress.

  2. Box Breathing for Situational Stress

     • Purpose: Box breathing is particularly useful for in-the-moment stress. Practising it regularly helps you apply it naturally when anxiety arises.

     • Steps:

       • When feeling stressed or anxious, find a quiet place to sit.

       • Practise box breathing for 3-5 minutes, visualising a square to help you focus.

       • Inhale for four counts, hold for four, exhale for four, and pause for four.

       • Repeat this process until you feel your heart rate slowing and your mind calming.

     • Reflection: Try to use box breathing in high-stress situations, such as before presentations or difficult conversations, and reflect on how it impacts your focus and sense of calm.

  3. Alternate Nostril Breathing for Focus and Balance

     • Purpose: This practice promotes focus and calm by balancing both sides of the brain, making it a great technique for anxiety and grounding.

     • Steps:

       • Practise alternate nostril breathing for 3-5 minutes at a time when you need focus or calm.

       • Sit comfortably and close your eyes.

       • Follow the steps above for breathing through each nostril in a slow, controlled way.

     • Reflection: Note how you feel before and after practising this technique. This practice can be especially helpful before work or study sessions to promote focus and calm.

  4. Creating a “Calm Breath” Routine

     • Purpose: Developing a consistent breathwork routine helps you improve vagal tone and build resilience.

     • Steps:

       • Choose one technique (diaphragmatic, box, or alternate nostril breathing) and set a daily routine to practise it, such as every morning or before bed.

       • Practise your chosen technique for at least 5 minutes, noting any changes in mood, tension, or heart rate.

       • Gradually increase practice time or add variety as you become more comfortable.

     • Reflection: Journal about the impact of your routine on your overall anxiety levels, tracking how regularly practising breathwork influences your ability to stay calm over time.

• Breathwork Directly Calms the Nervous System: Breathing techniques stimulate the vagus nerve and activate the parasympathetic nervous system, reducing anxiety and promoting calm.

• Different Techniques for Different Situations: Diaphragmatic breathing is excellent for daily practice, box breathing is great for high-stress situations, and alternate nostril breathing promotes balanced focus.

• Consistency Builds Resilience: By practising breath-based techniques regularly, you strengthen your body’s natural ability to self-soothe and respond to stress with calm.