The practice of deep breathing has long been associated with relaxation, but now there is scientific evidence to support this connection. Yoga instructors, therapists, and fitness trainers all tout the benefits of breathing exercises for calming the mind and body. This emphasis on deep breathing is not without scientific merit. One important component of this relaxation is the vagus nerve.
The vagus nerve, one of the 12 cranial nerves, acts as a link between the brain and the rest of the body. It plays a crucial role in regulating sensory and motor functions in a variety of body parts, many of which are affected by stress. As such, stimulating the vagus nerve through deep breathing can induce relaxation by lowering heart rate and blood pressure, and reducing the body’s stress response.
To effectively stimulate the vagus nerve, deep breathing exercises should focus on slow, controlled inhalations and exhalations. Research has found that a breathing pattern of five seconds inhale followed by five seconds exhale, at around six breaths per minute, is effective for inducing relaxation.
While there are ways to measure vagal tone and enhance its activity besides breathing, such as laughter, yoga, singing, and acupuncture, simple deep breathing exercises can be practiced at any time and in any place. Learning to harness the power of deep breathing to stimulate the vagus nerve is a valuable tool for managing stress and promoting relaxation.
