Fight-or-Flight to Rest-and-Digest

The vagus nerve controls the human sense of well-being and relaxation. Scientists have recently determined that activating the vagus nerve can slow down your heart rate; switch off the inflammatory hormone cortisol; and release an orchestra of calming chemicals into your system.

“We know that depressed people have low vagal activity, associated with less intonation and less-active facial expressions,” says Tiffany Field, PhD.

The vagus nerve is the largest cranial nerve of the human body and is a part of the Parasympathetic Nervous System (PNS,) responsible for the rest-and-digest processes.

Scientists are only now learning about its influence on the human experience:

1. Cools down inflammatory responses;

2. Strengthens memory;

3. Controls heart rate;

4. Releases the ‘chill out’ hormone;

5. Responsible for the ‘gut feeling’;

6. Can make you faint; and

7. Can be stimulated.

Herein lies the link between vagus nerve activity and a simple breathing technique.

4:8 Breathing Technique For all its complexity, the vagus nerve has one simple role: to calm the human system down. What scientists are now realizing is what yogis have practiced all along, slow-breathing techniques with longer exhalations stimulate the vagus nerve.

Simply practicing the 4:8 technique for 2 minutes, significantly lowers stress levels and improves mental clarity. It’s simple enough: all you have to do is to control the breathe, and extend your exhalations twice as long as your inhalations. It helps to count to four (4) while inhaling, and eight (8) as you exhale. Inhaling through your nose and exhaling through pressed lips.

My Experience With the 4:8 Breathing Technique

This breathing technique has had a significant impact in managing my anxiety, panic attacks, depression not to mention coping with the day-to-day sensations of being overwhelmed. After 10 rounds of 4-to-8 breathing, I fall asleep within minutes, and it has been some the best sleep I’ve experienced.

Research has determined that many controlled breathing techniques are effective in reducing stress, but I think what makes this technique so valuable is that it is counter intuitive. It feels clumsy and uncomfortable to keep exhaling for twice as long as you’re inhaling forcing constant engagement and focus -- being present -- experiencing a presence of mind.

I have also found it valuable to establish a goal: mine was 20 sets of 4:8 breathing.

Setting a goal allows me to focus entirely on the breathwork, free from judgement, criticism and over-thinking. As such, this technique morphs into a meditation.

One thing is for sure: breathing works. Breathwork is essential to mental health.

Zen Buddhist have known the power of the breath for centuries, while scientists are only now finally catching on.

Controlled breathwork helps manage life's many trials and tribulations, and if you’re a chronic overthinker who finds themselves stressed out for no apparent reason — give it a shot. What do have to lose?