No, we’re not talking about Las Vegas—this is the vagus nerve (with a “u”), and while it may not make you a luckier gambler, understanding it just might be the best bet you can make for your health!
At BreatheWorks, we help people improve their lives by changing the way they sleep, breathe, eat, and talk. One of the most powerful tools for doing that? Harnessing the vagus nerve—your body’s “information superhighway.”
What Is the Vagus Nerve?
The vagus nerve is the longest and most complex nerve in your body. It runs from your brainstem, down your neck, and branches into your chest, lungs, heart, gut, and nearly every major organ.
- “Vagus” comes from Latin for “wandering.” That’s because the nerve truly wanders all through your body, connecting brain to body and back again.
Sympathetic vs. Parasympathetic: Two Sides of Your Nervous System
Think of your nervous system as having two gears:
- Sympathetic (“Fight or Flight”): Speeds you up—raises heart rate, dilates pupils, gets you ready to run or react in danger.
- Parasympathetic (“Rest and Digest”): Slows you down—lowers heart rate, stimulates digestion, repairs and restores body systems.
The vagus nerve is the chief highway of the parasympathetic system—but it also helps balance both sides, keeping your body ready for action but able to relax and recover.
Why the Vagus Nerve Matters: It’s the Body’s Master Regulator
Research—including insights from Breath by James Nestor—shows the vagus nerve helps control:
- Heart rate and blood pressure
- Digestion and gut health
- Mood and emotional resilience
- Inflammation and immune function
- Breathing and stress recovery
Dysfunction of this “super-nerve” is linked to conditions like anxiety, depression, IBS, poor sleep, chronic sinusitis, and even immune disorders.
Breathing: Your Direct Line to the Vagus Nerve
Here’s the powerful part: You can influence your vagus nerve any time, just by changing how you breathe.
- Slow, deep, nasal breathing activates the vagus nerve, increasing parasympathetic activity (rest, digest, heal).
- Fast, shallow, chest breathing keeps the sympathetic system in overdrive (anxious, tense, ready for “danger”).
Proper Breathing is one of the only ways we can intentionally regulate the autonomic nervous system and it is thought to “tone” the vagus nerve, boosting stress resilience and overall health.
What Does Vagus Nerve Activation Look Like?
- Lower heart rate and blood pressure
- Calm, steady breathing
- Improved digestion (less bloating, better absorption)
- Greater sense of peace and emotional balance
- Stronger immunity
Try This: The BreatheWorks Vagus Nerve Reset
- Inhale slowly through your nose for 4–6 seconds
- Exhale gently, even more slowly, for 6–8 seconds
- Repeat for 1–2 minutes
You may notice your shoulders drop, your mind quiet, and your body “shift gears” into a calmer state. That’s the vagus nerve at work!
Can Breathing Exercises Really Help Chronic Conditions?
Yes! Studies show that regular slow, diaphragmatic breathing improves heart rate variability, lowers blood pressure, calms anxiety, and even reduces inflammation by activating the vagus nerve (Frontiers in Psychiatry, 2018). Breath-based therapies are being explored for depression, IBS, PTSD, and autoimmune disorders.
The Bottom Line: Your Breath Is the Fastest Way to Reset Your Body
While there’s no guarantee you’ll become a better card player, tuning in to your vagus nerve through conscious breathing might help you keep a “poker face”—calm, collected, and ready for anything life deals you.
Want to learn how to use your breath to master stress, digestion, and more?
Connect with BreatheWorks for a comprehensive, whole-patient evaluation and personalized myofunctional therapy plan. Our expert clinicians will help you restore healthy breathing patterns, support your vagus nerve function, and empower you to feel your best—every day.
