Breathing Exercise to Activate the Vagus Nerve

In just a minute or two, this simple breathing technique can help to soothe the central nervous system by activating the vagus nerve to bring relaxation to the body. You could use this exercise at the start of your Yin Yoga class to help you arrive to your mat, integrate it briefly into the Yin postures or counterposes, or at the close of your practice. It’s easily portable, too! Use it whenever needed during your day to bring you home to the calm and ease within you.

To begin, select a comfortable posture.

Feel the support of the earth beneath you.

If at any time you find it difficult to breathe, feel dizzy, or should your heart feel like it’s racing, take a few moments to watch it. If it doesn’t resolve, release the practice.

If your attention drifts, that’s OK. Simply notice and bring it back with kindness to your breathing.

Turn your awareness to your breath.

Allow it to flow however it’s flowing as you breathe naturally through the nose.

Notice the quality of your breath. Is it slow…fast…labored…easeful? Is there a texture…smooth, choppy, or variable? Do you notice a temperature? Is there coolness or warmth?

Do you sense any ways your breath is reflecting the state of your body in this moment? What about your mind or your heart?

Notice with a kind curiosity whatever information the breath might be sharing with you.

There’s nothing to judge, fix, or change, just simply observe and grow your awareness.

Next, notice the duration of your inhalations. How many seconds do they last?

Notice the duration of your exhalations. How many seconds do they last?

Keeping your breathing muscles relaxed, see if you can begin to match the duration of your inhalations with the duration of your exhalations.

Once you’ve established an equal breathing pattern between your inhalations and exhalations, stretch out your exhalations so they are slightly longer than the inhalations.

Keep breathing easefully through the nose as you decelerate each exhalation, slowing it so it lasts just a bit longer than each inhalation.

Eventually, you might work up to a 2:1 ratio where your exhalation lasts twice as long as your inhalation. What matters most is that you’re able to breathe in a relaxed and easy way, so keep your breath gentle and let your attention rest on the flow in and out.

Continue to breathe in this way for a minute or so.

Once you’ve completed this Exhalation Extension exercise, take a few moments to observe any effects of your breathing practice on your body, mind, and heart.

If you'd like to learn more on how to practice or guide a meditative Yin Yoga experience, pick up a copy of my book Yin Yoga & Meditation on Amazon or join me for my live online 40HR Yin Yoga & Meditation Training.