The vagus nerve is the longest cranial nerve in your body, running from your brainstem down to your heart, lungs, and gut. It acts as the primary highway for the parasympathetic nervous system, which controls resting and digesting.
By breathing slowly, you can actively stimulate the vagus nerve to reduce stress.
When you inhale, your heart rate increases slightly. When you exhale, your diaphragm moves upward, stimulating the vagus nerve and slowing your heart rate.
By ensuring your exhalations are long and slow (such as during [resonance breathing](/resonance) or 4-7-8 breathing), you send immediate biological signals to your brain that it is safe to rest, clearing cortisol and restoring calm.
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