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Over the last decade, research increasingly shows that vagus nerve exercises, like breath work can create measurable changes in nervous system function. 

When you stimulate the vagus nerve, you set off a cascade of effects that turn on the parasympathetic nervous system, naturally regulating stress’s impacts on the body. 

Here is a simple way to stimulate the vagus nerve with controlled breathing:
 

• For four seconds, inhale quietly through your nose, focusing on breathing from the diaphragm rather than the chest.
• Hold your breath for seven seconds.
• Exhale audibly through rounded lips, holding for eight seconds. 
• This is one round. 
• Repeat 4-6 times or until you feel a shift.