Category / branch (in the tree of contemplative practices): Stillness

Cultural & historical origins

The vagus nerve breathing meditation combines ancient philosophical and spiritual practices with a modern scientific understanding. Physicians in ancient Greece and Rome recognized the vagus nerve’s influence on breathing and voice while during the Medieval period, it was viewed as a spiritual link between the body and the soul. The true nature of the vagus nerve, a cranial nerve that stimulates and interfaces with the parasympathetic nervous system (rest-digest response), was not fully understood until the 19th Century. Modern research highlights its role in relaxing the sympathetic nervous system (fight-flight-freeze-fawn response), regulating stress, mood, and brain function, and increased well-being.

What to be aware of

Meditation practices focused on vagus nerve stimulation can be helpful in managing trauma symptoms and promoting relaxation and trauma recovery. On purpose breathing or intentional breath work helps those who have experienced trauma to navigate the physical and emotional impact. By engaging in these practices, individuals can potentially reduce stress hormones, lower heart rate, and promote a sense of safety, which can be beneficial for trauma recovery.

Ways to use this in the classroom

This breathing technique does not require any special equipment or set up and can be conducted in a short time. It can also be done with any size group. It is particularly useful when one is feeling stressed, overwhelmed, or anxious. It is most effective when done in the morning upon waking or in the evening before retiring. But it is beneficial at any point in the day. Some key benefits are:

• Activating the vagus nerve through deep breathing helps to regulate the body’s stress response and reduce anxiety levels.
• Vagus nerve stimulation can lower blood pressure and improve heart rate, contributing to a healthier cardiovascular system.
• By calming the nervous system, the vagus nerve breathing meditation can promote a sense of calm, reduce feelings of overwhelm, and improve cognitive function.
• The vagus nerve plays a role in digestive processes and stimulating it can help improve gut function and alleviate digestive discomforts.

Basically, one exhales longer than one inhales, alternating nose (inhale) and mouth (exhale), and adding a “Shhhhhh” sound (mimicking the sound of the ocean) while exhaling. As well, while exhaling one allows the belly to fall back towards the spine. This is the movement that stimulates the vagus nerve.

Instructions

1. Close your eyes, if you feel comfortable to do so, and tune into your breathing. (Allow the participants to do this for a couple of minutes).
2. While I will count the breaths, feel free to go at your own pace.
3. Take a deep breath in through your nose, all the way down into your belly, in order to center yourself. Now breathe out slowly through your mouth.
4. Now, breathe in through your nose counting to 4 (1-2-3-4).
5. Hold at the top of the breath counting to 7 (1-2-3-4-5-6-7).
6. Exhale through your mouth making a “Shhhhh” sound counting to 8 (1-2-3-4-5-6-7-8). Push your belly back towards your spine as you exhale.
7. Repeat steps 3 to 5 for at least 3 minutes, maintaining the 4-7-8 rhythm.
8. Closing the practice if done in a group): One final round together:
   • Breathe in through your nose counting to 4 (1-2-3-4).
   • Hold at the top of the breath counting to 7 (1-2-3-4-5-6-7).
   • Exhale through your mouth making a “Shhhhh” sound counting to 8 (1-2-3-4-5-6-7-8).
9. Now, allow your breath to return to normal. And when you feel ready, open your eyes.

Alternatives

Individuals who do not want to participate can sit quietly. If they wish, they can just focus on their normal breathing. They can also read a short blog on the vagus nerve entitled Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve

Additional resources