4 Breathing Exercises to Activate Your Vagus Nerve and Parasympathetic Nervous System

By harnessing the power of intentional breathing, we can tap into the restorative capabilities of our vagus nerve and parasympathetic nervous system. But let me get something clear upfront - breathing does NOT work for everyone! In fact, many of the people I work with feel worse with breathing. So if that’s you? You’re absolutely not alone, and it’s simply a sign your nervous system needs more TLC than perhaps you realised.

Let's explore four simple breathing exercises to activate your vagus nerve and parasympathetic nervous system.

1. Diaphragmatic Breathing (also known as Belly Breathing)

Diaphragmatic breathing is a foundational breathing technique that engages the diaphragm, the primary muscle responsible for respiration. By focusing on deep, slow breaths that expand the belly, we can stimulate the vagus nerve and activate the parasympathetic nervous system, promoting a state of calm and relaxation.

How to Practice:

1. Find a comfortable seated or lying position, placing one hand on your chest and the other on your abdomen.

2. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air.

3. Exhale slowly through your mouth, allowing your abdomen to fall as you release the breath.

4. Continue this pattern of deep, slow breathing for several minutes, focusing on the sensation of your breath as it moves in and out of your body.

2. Box Breathing (also known as Square Breathing)

Box breathing is a simple yet effective breathing technique that involves equalising the length of each breath, creating a rhythmic pattern that promotes relaxation and mental clarity. By synchronising your breath with a structured count, you can activate the parasympathetic nervous system and induce a sense of calm and balance.

Typically, you would use a count of 4, but really if that feels too fast you could do up to 6. Whatever feels comfortable for your physiology is the best speed!

How to Practice:

1. Find a comfortable seated position and close your eyes if it feels comfortable.

2. Inhale deeply through your nose to a count of four, feeling your lungs fill with air.

3. Hold your breath for a count of four, allowing the air to remain in your lungs.

4. Exhale slowly through your mouth to a count of four, releasing the air completely from your lungs.

5. Hold your breath for a count of four before beginning the next inhalation.

6. Repeat this pattern of inhaling, holding, exhaling, and holding for several rounds, allowing yourself to relax and unwind with each breath.

3. Humming Breath (also known as Brahmari Pranayama)

Humming breath is a calming breathing exercise that involves creating a gentle humming sound as you exhale, stimulating the vagus nerve and promoting relaxation throughout the body. Combining the vibration of the humming and the slowing of the breath can allow the vagus nerve to activate and drive safety through the body.

You could also try a ‘voo’ breath instead!

How to Practice:

1. Find a comfortable seated position and take a few deep breaths to centre yourself.

2. Close your eyes and take a deep breath in through your nose, filling your lungs with air.

3. As you exhale, gently press your lips together and create a humming sound, allowing the vibration to resonate throughout your body.

4. Continue to hum softly as you exhale completely, feeling the vibration in your throat and chest.

5. Inhale deeply and repeat the process for several rounds, allowing the soothing sound of your hum to quiet your mind and promote relaxation.

4. Physiological Sigh

The physiological sigh is a natural breathing pattern that helps to reset the respiratory system and activate the parasympathetic nervous system. This exercise involves taking a deep breath in, holding it for a moment, taking one final breath in to really fill the lungs to the brim, and then exhaling with a long, audible sigh.

How to Practice:

1. Find a comfortable seated or standing position and take a moment to centre yourself.

2. Inhale deeply through your nose, filling your lungs with air.

3. Hold your breath for a moment at the top of your inhale, allowing the air to expand and fill your chest.

4. Take one final breath, filling the lungs even more.

5. Exhale slowly and audibly through your mouth, releasing the breath.

6. Allow yourself to relax and let go with each exhale, feeling the tension melt away from your body.

Have you tried any of these breathing exercises? And which do you love the most?

Remember, we are all individually wired, and something that feels good for you may not feel good for everyone else.

If you feel worse when doing breathing exercises -

This can be a sign that your nervous system is too uncomfortable in slowing down. Perhaps the breathing itself feels difficult to ‘drop into’.

This might mean you’re not really comfortable or safe being felt inside your body, and prefer to stay in your mind. It could mean a disconnect between mind and body.

It could also mean you’re well and truly stuck in fight/flight, and the concept of shifting into a more regulated state is too much for your system to handle.

If this is you? I recommend you try Ashleigh’s free body meditation (everyone who struggles to meditate says they love this one!).

But firstly, place no judgement on yourself about it. Reach out and we can get to a solution together.