Vagus Nerve and Breath: Simple Ways to Relax

How your breath calms your nervous system through the power of the vagus nerve

Have you ever taken a deep breath and felt your whole body soften?
There’s a reason that works—one that’s rooted in the beautiful connection between the vagus nerve and breath.

Most people haven’t heard of the vagus nerve, but it plays a huge role in your ability to feel calm, connected, and safe. In this post, we’ll explore what the vagus nerve is, why it matters, and how you can support it through simple breathing techniques.

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🌿 What Is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body. It runs from your brainstem down through your face, chest, lungs, heart, and digestive system—connecting all the key parts of your body involved in rest and healing.

Think of it as your body’s built-in pathway to peace.

The vagus nerve is a key part of your parasympathetic nervous system—the branch responsible for “rest and digest.” When the vagus nerve is stimulated, your heart rate slows, your breath deepens, and your body shifts out of “fight or flight” into calm, repair, and connection.

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🌬️ How the Vagus Nerve and Breath Work Together

The vagus nerve is closely linked to your breathing patterns, especially your exhale. When your breath is slow, steady, and conscious, the vagus nerve is gently activated—and that’s when the healing begins.

💡 When you breathe well, you help your body remember that it’s safe.

In yoga, breathwork, and meditation, we often work with this system intentionally. The following breathing practices are known to support and stimulate the vagus nerve, helping your body feel more grounded, safe, and resilient.

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💛 3 Breath Practices That Support the Vagus Nerve

Each of these practices can be done sitting, lying down, or during your yoga practice. They are simple, safe, and deeply nourishing.

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1. Extended Exhale Breathing

Why it works: A longer exhale activates the parasympathetic nervous system and stimulates the vagus nerve.

How to do it:

• Inhale through your nose for 4 counts
• Exhale through your mouth (or nose) for 6–8 counts
• Repeat gently for 3–5 rounds

This sends a message of safety to the brain and body.

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2. Nadi Shodhana (Alternate Nostril Breathing)

Why it works: This traditional yogic breath balances the nervous system and improves vagal tone by slowing the breath and quieting the mind.

How to do it:

• Use your thumb to gently close the right nostril and inhale through the left
• Close the left nostril and exhale through the right
• Inhale right, exhale left
• Continue this pattern for several rounds

Even just a few minutes can shift you into a calmer state.

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3. Ujjayi Breath (Ocean Breath)

Why it works: Ujjayi stimulates the vagus nerve by creating a gentle vibration in the throat, calming the mind and body.

How to do it:

• Inhale and exhale slowly through your nose
• Slightly constrict the throat to create a soft “haaa” sound (like fogging up a mirror with your mouth closed)
• Continue for several rounds, keeping the breath slow and steady

This breath is soothing, grounding, and perfect during yoga or meditation.

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🌸 Why This Matters

In today’s world, many of us spend too much time in a state of stress or urgency. Over time, this puts pressure on the nervous system and leaves us feeling depleted, anxious, or disconnected.

The breath is a bridge—between body and mind, between stress and safety.

These simple breathing techniques gently support your vagus nerve, helping your nervous system unwind so that you can feel more like yourself again.

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✨ Ready to Explore More?

If this resonates with you, I’d love to invite you into deeper spaces where we explore breath, nervous system healing, and inner calm—through live classes, workshops, and online sessions.

➡️ Want to know what’s coming up? Click here to see my latest offerings

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💌 Final Thought

You’re not broken.
Sometimes your nervous system just needs a little help remembering that you are safe now.

With love and gentle breath,
Claire x

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