Breathing Exercise for Vagus Nerve Stimulation

Try my app Pocket Breath Coach pocketbreathco.... Customize the breathing pattern, set sleep timers, listen while using other apps, and more
Your breath is intimately connected to the vagus nerve, a key player in the parasympathetic nervous system that helps regulate rest and relaxation responses in the body.
The connection between the breath and the vagus nerve is particularly interesting because the vagus nerve carries signals from the brain down to the body, as well as from the body up to the brain. This means that how you breathe can influence your brain and your thoughts, and vice versa.
When the vagus nerve is stimulated through deep breathing exercises, one of the ways you can tell is by checking for a phenomenon called respiratory sinus arrhythmia (RSA). RSA is a natural variation in heart rate that occurs with each breath you take. When you inhale, your heart rate speeds up slightly, and when you exhale, it slows down.
During deep breathing exercises, this pattern of heart rate variability becomes more pronounced. You may notice that your heart rate becomes slower and more regular as you breathe deeply and evenly. You may also notice that you feel more relaxed and calm, as your body enters a state of rest and recovery.
Most deep breathing exercise can stimulate the vagus nerve, but I came across 2 studies where they had the patients breathe in a pattern that produce measurable vagus nerve stimulation.
The breathing pattern they used in the studies is 4-4-6-2
- inhale 4 seconds
- hold 4 seconds
- exhale 6 seconds
- hold 2 seconds
I hadn't heard of this breathing pattern before, so I was excited to try it.
Try it out and let me know what you think!
References:
Vagal Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing
pubmed.ncbi.nl...
Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression
www.researchga...

[@Headfulness]

Try my app Pocket Breath Coach pocketbreathcoach.com. Customize the breathing pattern, set timers, listen in the background while using other apps, and more

[@TerriblePerfection]

⚠️ Note to everyone: Always inhale through the nose with your mouth closed. Exhale however you like. But inhaling nasally is crucial.

[@asmapola]

Thank you terrible perfection. From Morroco

[@TerriblePerfection]

@@asmapola 👊🏼

[@PatriciaRotsztain]

The breathing pattern depends on what kind of effect on the vagus nerve you want. Longer exhalations produce more of a Parasympathetic response (calm) and shorter and faster breaths produce activation good for balancing a Dorsal (lethargic, lack of energy) state. Equal inhale-exhales that are diaphragmatic are balancing in general (4-4). It is important to know what state you want to shift towards as breath is truly powerful

[@jessicaburgers]

What to do when vagus nerve is overactive?

[@vishnuj4901]

Luke is one of the most humble and down to earth guys out there. He genuinely wants to help and see people recover from the vicious loops of anxiety. -lots of love -Vish from India.

[@Headfulness]

Thanks Vish

[@ghajibadawi1434]

Very nice. Thank you

[@ghajibadawi1434]

I am from Kano, Nigeria. A middle age female Professor. I have found you now after 30 years of looking out for a cure to my panic attacks and depression. Thank you so much.

[@Eleana-l6y]

Such a simple therapy and so effective. Thank you!😊

[@ronkeokusanya480]

Thank you very much . This is very helpful to me.

[@windwhisprz]

This is my favourite breathing pattern so far, super relaxing 🧘‍♀️🙏

[@windwhisprz]

I love this and the sound is perfect not too high pitched and nice and steady. Thanks your videos are very helpful ✌

[@rileynorris8737]

Thank goodness finally one that isn’t someone narrating and isn’t also a KZbin short so I can actually close my phone thank you so much

[@User123-l6b]

Its been three months since i found your channel and i am feeling better now. I had anxiety and palpitation problem for the last 23 years and nothing brought me relieve untill i starting following your brearthing pattern. Thank you very much

[@Headfulness]

So glad it helps!

[@workingchocobo]

​@@Headfulness❤

[@ruthschmid1955]

Gets me yawning, so I can tell it's working!😊

[@lollipop3136]

Thank you for this, how amazingly easy to participate in.

[@KristbjorgNymann]

I so needed this. TY.

[@stephaniejohnson3682]

Came back to say this has helped me so much pass the HR at plasma. No other video has helped but this. Remember, as you breathe in, fill your stomach with air. When you breathe out, do it’s slowly like your blowing out a candle.

[@AbhayVerma-gs4bp]

Thank you❤❤

[@trylove3561]

Just found your channel today! I can’t even tell you how happy I am. Breathing has changed my life and now with this I am going to level up!!

[@Headfulness]

Glad the videos are helping!

[@aro5490]

I love this visual. Thanks for sharing.

[@watcherworld5873]

About 5 mins of this breath work, and my BP is at 120/76. I will retry this to see if it is repeatable. If so, this video will literally save my life. OK, I tried it again, this time for 4 mins. It brought my BP from 132/74 to 122/76. Not bad.

[@CourBarone]

That’s amazing

[@pattif192]

This really worked for me. Thank you so much! ❤

[@Jufu83]

This channel has been life changing for me. Thank you! 🙏🏼

[@emilielecomte974]

Thank you for sharing this peacefull moment ❤🧡💛🙏

[@ladydeerheart1]

Thank you so, so, so so so, so very much for posting all of your videos! They help so much! 🧘‍♀️🌹🤟🌹🧘‍♀️

[@rashidayusuf9967]

Absolutely wonderful! Thank you 🙏

[@Headfulness]

Glad you enjoyed it!

[@staticres964]

I revisit this video almost daily when I’m having a tough time. Very thankful for this, thank you Luke.

[@kathleenhowe8134]

Exhale through the mouth, tongue against back of teeth, lips pursed, make whooshing sound

[@intuitivelymagician2076]

Thanks for advice

[@ComeAlongKay]

I’d heard doubling the exhale period was good?

[@hazeldemott90]

Thank you I don’t need to count

[@itsgoingtobeok-justbreathe4808]

this one actually makes me feel more on edge. some of the others are more calming to me

[@azeraazalea]

Have you trued for the whole 20 min?

[@jessicaburgers]

Does this activate or balance vagus nerve?

[@ShenandoahTillett]

Got your email in my inbox. Going to try this today. Thanks for the help👍

[@Andrew-vt4zr]

Great vids thanks

[@fredschrader1014]

Sitting here breathing and doing nothing spring still comes and flowers grow

[@kaybradley5100]

Thanks!

[@asmapola]

Thanks a lot.

[@kimduyennguyen5433]

❤thank you!

[@vinucoltean755]

Super

[@itskannaa]

I think the "Hold time" to be increased few more seconds after inhale. Also I couldn't add this to my playlist. Can you remove the restrictions?

[@yvonnemariane2265]

and that living painting 😍

[@juliefinkjulesheartmagic1111]

Thank you 💜

[@MurodillaLeader97]

Thanks. Have a good life

[@isachardamgi9]

The graphic is good but the sound is too heavy and feels as drama and is doinng the opposite of calming

[@k.j1053]

❤👍

[@s4hg663ws]

LOVE this ❤

[@jessicaburgers]

Nose or mouth?

[@Headfulness]

You can breathe in and out through your nose if that's comfortable. I think the studies I linked to the description box had people inhale through the nose, exhale through the mouth with pursed lips, which makes it easier to exhale slowly.

[@jessicaburgers]

​@@Headfulnesswhat is pursed?

[@Headfulness]

@@jessicaburgers breathe out like you're gently blowing out a candle

[@parulbhatt6829]

🙏thx

[@rameshsonkar1050]

❤❤❤❤❤❤❤❤

[@normandothegreat]

Thank You!😊👍

[@Headfulness]

You're welcome 😊

[@bon9632]

Sky breathing.

[@vinucoltean755]

Super for health 😅

[@vinucoltean755]

B P go dawn

[@charmaccents6278]

Are we supposed to do it for 20 minutes at a time?

[@chrishigginbotham7448]

I do

[@katylloyd1616]

This is wonderful - thanks Luke!

[@Headfulness]

you’re welcome!

[@ashokenakka9666]

Wonderful I tried this breathing exercise along with the instructions completely and after finishing this I have.become calm and peaceful Thanks a lot

[@Headfulness]

@@ashokenakka9666 I'm glad it helped!

[@jessicaburgers]

Why the pauses?

[@Headfulness]

This is the breathing exercise they used in a study. They found that the 4-4-6-2 pattern resulted in measurable vagus nerve stimulation. The breath holds may activate the mammalian dive reflex

[@jessicaburgers]

​@@Headfulnesshow often a day? And is 20 minutes necessary?

[@rebekka8192]

Do I breathe in through the mouth? 🤔

[@Headfulness]

inhale through nose, exhale through mouth like cooling off a spoonful of soup

[@rebekka8192]

@@Headfulness perfect, thank you for this ♡

[@uransylejmani7387]

@@Headfulness i don’t understand why some breathing experts say contrary, that only exhale trough the nose is correct ?

[@Headfulness]

@@uransylejmani7387 You can do either, but it is easier to exhale slowly and smoothly if you exhale through mouth. A slow, smooth exhale is important if your goal is to relieve anxiety, because it improve HRV. You can achieve same effect by exhaling through the nose, but it takes more practice.

[@uransylejmani7387]

@@Headfulness thank you for your explanation. Also When I do breathing excessizes my eyes starts to tears and also have a lot of yawning Are these signs that Imy body switch on parasympathetic state?

[@lianhanghal5232]

Is it okay to do shorter like 10/15 minutes ?

[@Headfulness]

Yes whatever feels best for you

[@lianhanghal5232]

Thanks 😊

[@gaurav__5870]

Hello luke... You have made so many videos for anxiety relief and hrv ....I am Soo confused...can you please sort out best videos for me 🙏🙏

[@SunilSharma-rb9bm]

I found it today ..realy amazing