The Vagus Nerve: How To Breathe Your Way Out of Overwhelm

Have you ever snapped at your kids just for asking a simple question? Or found yourself completely unraveling after a harmless comment from a co-worker? 

It might not be you, and it might not be them either. 

The reason why you feel emotionally fried might actually be because of your vagus nerve.

In this blog, I'll walk you through what the vagus nerve is, why it plays such a big role in how you feel, and how a simple breathing practice can help bring you back to calm.

What Is the Vagus Nerve?

Your vagus is the longest cranial nerve in the body that starts at the base of your skull, weaves down your neck, and meanders all the way into your chest and gut. 

It's the VIP line of your parasympathetic nervous system, which allows you to rest, digest, repair, and feel safe. That's why when the vagus nerve functions well, you feel calm, centered, and grounded. 

But when it's under constant mechanical or emotional stress, it can contribute to anxiety, digestive issues, fatigue, and even immune dysfunction. In other words, this nerve isn't just about stress response; it's about your body's readiness for life.

How Does Breathing Affect the Vagus Nerve?

We take around 22,000 breaths a day, and most of them happen on autopilot. What you may not realize is that the way you breathe can either calm your system or keep you stuck in a low-grade state of tension.

For example, when you're anxious, angry, or overstimulated, your breathing usually becomes quick and shallow—sometimes without you even noticing. Fast breathing tells your body there's a threat, and the vagus nerve responds by keeping you in fight-or-flight mode. You stay tense, edgy, and disconnected from your center.

On the flip side, every time you slow your breath, especially your exhale, you send a signal through the vagus nerve that says, "We're safe now. You can power down." As a result, your heart rate slows, your muscles loosen, and your digestion starts working again. 

But here's the beautiful part: Breathing isn't just a stress management trick; it's a structural tool. Conscious breathwork, especially when combined with tissue manipulation and movement, is one of the only tools that can reach deep enough to soften and reorganize that rigidity.

My Go-To Vagus Nerve Breathing Practice

Unlike traditional breathwork that focuses mainly on inhale/exhale control, I like an approach that uses vagus nerve breathing as a tissue-sculpting tool. You're not just breathing to calm the nervous system. You're breathing to reshape it. 

Here's a quick breakdown of the practice:

• Lift the Arms, Expand the Ribs: Inhale deeply through your nose while lifting your arms overhead. This action lifts the ribcage, arches the spine, and creates a sense of safety and openness in the body, helping shift out of a fight-or-flight posture.

• Drop the Diaphragm: As you breathe in, imagine the diaphragm pulling downward (not pushing your belly outward). This stretch creates internal volume and frees up the space around the vagus nerve for better movement and function.

• Tissue Sculpting With Breath: Use your fingers to gently lift tissue at the sternum or clavicle and then guide your breath into the space beneath.

• Smell Your Upper Lip: This quirky cue helps activate diaphragm motion and facial tension release. If your upper lip can't lift easily, it may indicate deep rigidity in your diaphragm and surrounding fascia. Use your fingers if needed to encourage the motion, and breathe right into the blocked areas.

• Cervical Release: With fingers placed near your clavicle or throat, gently press back and inhale, letting the breath open up space along the cervical spine where the vagus nerve exits the skull. This helps reduce tension that builds up from forward-head posture and chronic neck tension.

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