Ever hear of the vagus nerve? Science has found that it plays a primary role in shifting from the body’s “fight or flight” response into the “rest and digest” state of being.
Relaxation is inextricably bound up with the parasympathetic part of your nervous system, the so called “rest and digest” system. It belongs to the self-propelled autonomic nervous system, but by actively focusing on your breath and the movements of your diaphragm, you can influence the system enormously through the vagus nerve that spreads from your brain to your lungs, heart and other organs.
Deep breathing helps you stimulate your vagus nerve—which can reduce stress, anxiety, anger, and inflammation by activating the “relaxation response” of your parasympathetic nervous system. Any type of deep, slow diaphragmatic breathing—during which you visualize filling up the lower part of your lungs just above your belly button like a balloon…and then exhaling slowly—is going to stimulate your vagus nerve and activate your parasympathetic nervous system.
You don’t have to wear anything special, go to a specific place or stop what you’re doing for any length of time. You don’t even have to close your eyes. Just breathe…deeply, slowly…a few times…and then continue with what you were doing. In what situations or with which people do you know your anxiety rises? Bring this simple practice into your awareness…no one else has to know!
Diaphragmatic Breathing Exercises and Your Vagus Nerve
Header Image courtesy of Unsplash/Valeriia Bugaiova