Awaken Your Inner Calm: How to Stimulate the Vagus Nerve Through Breathwork
In our fast-paced world, many of us live in constant “fight or flight” — running on adrenaline, reacting instead of flowing. Over time, this state of chronic stress drains our energy, disrupts sleep, weakens digestion, and clouds the mind.
But here’s the empowering truth: your body already holds the key to switch from stress to calm — and it’s called the vagus nerve.
What Is the Vagus Nerve and Why It Matters
The vagus nerve is like the body’s superhighway of calm — a long, winding nerve that connects your brain to nearly every major organ: your heart, lungs, digestive system, and more. It’s part of the parasympathetic nervous system, often called the “rest and digest” response.
When your vagus nerve is activated, your body releases tension, your heart rate slows, and your mind softens into clarity. It’s nature’s built-in antidote to stress.
Unfortunately, when we’re constantly under pressure — mentally or emotionally — the vagus nerve becomes underactive, keeping us stuck in overdrive.
The good news? You can retrain it — and breathwork is one of the most effective ways to do that.
Breathing to Activate the Vagus Nerve
Breath is the bridge between body and mind. By consciously slowing and extending your exhalation, you send a direct signal of safety to your nervous system.
In SOMA Breath, we use rhythmic breathing, breath retention, visualization, and music to activate the parasympathetic system and awaken the body’s natural healing response.
Here are three ways to begin:
1. Rhythmic Breathing for Coherence
Find a quiet space. Inhale gently through your nose for a count of 2, exhale through your mouth for a count of 4.
The longer exhale stimulates the vagus nerve and balances your heart rhythm.
Try this with soft, rhythmic music — 120 bpm is ideal for coherence breathing, which is one of the foundations of SOMA Breath.
Repeat for 5–10 minutes and notice how your heartbeat and mind begin to sync in peaceful harmony.
2. Breath Retention for Reset
Once your breathing feels smooth and relaxed, take a deep inhale through the nose, then exhale fully and hold your breath on the exhale for as long as comfortable.
During the retention, focus on stillness. Your vagus nerve loves this gentle pause — it creates a moment of profound calm and resets your internal rhythms.
In SOMA Breath, we call this the “state of blissful silence.” It’s where your mind quiets and your inner healing intelligence takes over.
3. Humming and Sound Vibration
The vagus nerve passes through your vocal cords and inner ear — which means sound is another direct way to activate it.
After your breathwork, try softly humming, chanting “OM”, or even toning to your favorite frequency music.
The vibration sends soothing waves through your nervous system and helps your body integrate the peaceful state you’ve created.
In SOMA Breath sessions, we often combine rhythmic breathing with mantras, guided visualizations, and music designed to entrain your brain into alpha and theta states — where healing and rewiring naturally happen.
The Science of Bliss
Stimulating the vagus nerve through breathwork increases vagal tone — a measure of how well your body can return to calm after stress.
Higher vagal tone means better resilience, improved digestion, deeper sleep, and a more balanced mood.
This is why regular breathwork can feel like pressing “reset” on your nervous system. Over time, your body learns that safety is your natural state — not stress.
Remember: Calm Is a Practice
Each time you breathe consciously, you are training your body to trust life again.
The more you practice, the easier it becomes to shift from tension to tranquility, from anxiety to alignment.
This is the magic of SOMA Breath — blending ancient pranayama, modern science, and music to help you rewire your mind and awaken your body’s innate intelligence.
Ready to Experience It for Yourself?
If you’re curious to feel the deep calm and clarity that comes from stimulating your vagus nerve through breathwork, I invite you to join me for a SOMA Breath Session online or in person.
Together, we’ll use rhythm, breath retention, and visualization to guide your nervous system into balance and open the gateway to peace, joy, and vitality.
Book Your Session or Join the Next Workshop → @ simobreath.com
Breathe. Let go. Transform.
Your body knows the way home — you just have to listen.
With love and breath,
Simona
Founder of SIMO Breath
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