By Rebecca Airmet — Last Updated: June 10, 2024

I live an incredibly full and busy life: Between work and school obligations, hobbies, family, and friends, I sometimes feel as though I live and die by my calendar.

I love staying busy, yet it can leave me in a state of stress and anxiety. Finding moments of calm and grounding sometimes feels like a luxury. However, amidst the running and the chaos, I've learned to access a powerful tool for self-regulation and grounding that we all possess: our breath.

Beyond its role in delivering oxygen, our breath unlocks aspects of our body that are usually beyond our conscious control. This is possible through the remarkable power and potential of the vagus nerve. Intentional breathing offers us a pathway to serenity and well-being.

The Vagus Nerve: A Key to Inner Peace

The vagus nerve, also known as the "wandering nerve," is the longest cranial nerve in the body. It extends from the brainstem, down through the heart and lungs, to the very bottom of the abdomen. As part of the autonomic nervous system, it plays a crucial role in regulating a variety of bodily functions, including heart rate, digestion, respiratory rate, and even blood pressure.

When the vagus nerve is healthy, it helps us respond appropriately to our environment: When we perceive a threat, the sympathetic system prompts the release of a cascade of hormones and chemicals in the brain, sometimes called the “fight-or-flight" response, as well as physiological changes like sending blood to our muscles (preparing us to run away) and shutting down our digestive system (to shunt energy toward – well – running away).

On the contrary, when we are in a safe environment, the vagus nerve relays messages to the brain through the parasympathetic nervous system that prompt the release of chemicals of calm and relaxation as well as downregulating our blood pressure and heart rate.

The problem for most people comes in the form of chronic overactivation of the vagus nerve. When we constantly feel that we are under threat, whether that’s from a stressful job or insufficient sleep or fighting with our loved ones, we get sort of stuck in the “on” position.

This can have a lot of unhealthy manifestations in the body, like fainting spells, poor digestion, acid reflux, insomnia, increased heart rate, and even negative effects on our immune system.

As we experience these symptoms in our body, the vagus nerve sends information from our organs back to our brain, telling us how we should feel. When our breathing is shallow and fast, we’re essentially telling our brain that we’re in danger, even if we’re not. It’s a vicious cycle.

This is where the breath comes in.

Harnessing the Power of Breath

When we inhale slowly and deeply, we activate nerves in our diaphragm, lungs, heart, and even our stomachs that send calming signals to our brainstem. When the brain receives this message of safety, it sends back messages slowing heart rate, lowering blood pressure, and inducing a state of relaxation (the “rest-and-digest" response). This relaxation sends more calming signals to our brain. We can interrupt the vicious cycle and turn it into a virtuous cycle.

The Grounding Effects of Breathing

As a yogi, you’ve likely learned to breathe from your diaphragm, deep into your lower lungs, the sides of your rib cage, and even into your back. This kind of breathing, performed in a rhythmic pattern with inhales and exhales of equal length, forms the foundation of pranayama (yogic breathing practices).

Deep breathing can ground us, balance our nervous systems, and help us access a state of presence and awareness. By focusing on the rhythm of our breath, we anchor ourselves in the present moment, free from the distractions of past regrets or future worries. This mindful awareness cultivates a sense of clarity and equanimity that allows us to navigate life's challenges with grace and resilience.

As we return repeatedly to the practice of synchronizing our breath with our bodily sensations, we develop greater coherence and harmony within ourselves, between our brains and our bodies, cultivating a deeper sense of self-awareness and self-regulation. This embodied mindfulness fosters a sense of connection with our higher self and the world around us, promoting a profound sense of well-being and belonging.

Cultivating a Breath-Centered Practice

Incorporating breath-centered practices into our daily lives can have transformative effects on our physical, mental, and emotional health.

Yoga classes offer extra focus on your breath and how to coordinate it with physical movement. Meditation classes and workshops, with their attention on breath and body awareness, offer another effective opportunity for deepening your breathing practice. Exploring the connection between your breath and your body during a sound bath is a luxurious treat for your senses. Some types of breathwork also intentionally stimulate the sympathetic nervous system, allowing us to do deep inner work exploring our more difficult emotions, like anger, grief, and fear.

If you’re a yogi or teacher who knows the basics of breathwork and you’re ready to get serious about deepening your knowledge and practice; a psychologist wanting to offer new tools for finding peace; or a physical therapist or other medical professional who would like to learn how breath affects physical health, join us in August for the Pranayama: Intensive Breath Practices weekend training, taught by Sarah Zuber.

Regardless of how you choose to practice, the vagus nerve offers a pathway to inner peace and well-being. By harnessing the grounding effects of breathing, we can activate this remarkable neural pathway and cultivate a deeper sense of calm, clarity, and connection in our lives. In each inhale and exhale lies an opportunity for each of us to reconnect with ourselves, to find peace amidst the chaos, and to embrace the fullness of our human experience. Remember to take a moment to pause, to breathe, and to rediscover the profound wisdom that resides within you.

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Rebecca Airmet is a writer, editor, bookkeeper, breathwork facilitator, coach, and staff member at Green Lotus Yoga and Healing Center. She is also co-editor of the monthly newsletter. You can find her on the front desk in Lakeville and assisting with workshops. She has maintained a personal meditation and yoga practice for nearly thirty years and is looking forward to completing her 200-hour yoga teacher training in the near future.

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