Fast and Impactful Exercise to Regulate Fight-or-Flight

Feeling anxious or stressed? Your vagus nerve, which controls your parasympathetic "rest-and-digest" response, can help you quickly calm down when activated. Here’s a simple exercise to regulate your nervous system and shift out of fight-or-flight mode.

The Exercise: The Vagal Breathing Technique

1. Inhale deeply through your nose for 4 seconds.

2. Hold your breath for 4 seconds.

3. Exhale slowly through your mouth for 8 seconds, making a humming sound (stimulates the vagus nerve).

4. Repeat 3-5 times.

This quick breathing method triggers the vagus nerve, calming your heart rate, lowering cortisol levels, and helping you feel centered. It's great for moments of stress, anxiety, or overwhelm, offering a fast track back to balance and calm.

Practice it whenever you need quick regulation to restore a sense of peace and safety.