This episode is part of Seven Days of Serenity, an experience offered from November 15 to 21, 2024.
You can purchase the access to the full experience here: https://shop.marieevebedard.com/seven-days-of-serenity/?ref=bonus-episode
Belly Breathing Exercise & the Vagus Nerve
Today, we’re starting with a simple yet powerful technique: Belly Breathing. This practice harnesses the body’s natural relaxation response by activating the vagus nerve, helping us connect with a sense of calm and presence.
The Power of Belly Breathing
Most of us breathe shallowly, which keeps the body on high alert. Belly breathing, or diaphragmatic breathing, shifts the body into a restful state, calming both mind and body.
It activates the vagus nerve—a key player in the body’s "rest-and-digest" system.
About the Vagus Nerve
The vagus nerve is the longest nerve in the body, connecting the brain to key organs like the heart, lungs, and digestive system. When stimulated through deep breathing, it signals the body to relax, lowering heart rate, reducing anxiety, and improving digestion.
Benefits of Strengthening Vagal Tone:
Belly Breathing Exercise
Duration: 5-10 minutes
Frequency: Morning, midday, or evening (or all three if time permits!)
1. Find a Quiet Space: Sit or lie down comfortably. Place one hand on your chest and the other on your belly.
2. Inhale Slowly: Breathe in through your nose for 4-5 seconds, allowing your belly to rise. Your chest should stay as still as possible.
3. Exhale Slowly: Breathe out through your mouth for 6-7 seconds, feeling your belly fall as the air leaves your body.
4. Repeat for 5-10 Minutes: Stay focused on the rhythm of your breath. If your mind wanders, gently bring it back to your breathing.
Practical Tips for Integrating Belly Breathing into Daily Life
1. Anchor It: Link your practice to daily routines, like waiting in line or before meals.
2. Quick Reset: In stressful moments, pause and take 1-2 minutes of belly breaths to regain calm.
3. Visual/Tactile Cue: Place a small object on your belly when lying down to feel the rise and fall.
4. Add an Affirmation: Use calming phrases like, “I am safe” or, “I let go of tension” as you breathe.
5. Create a Safe Space: If possible, practice in a calming environment with dim lighting or relaxing music.
Daily Practice Example
Remember: These few minutes each day can provide significant returns on well-being. Over time, your body will naturally shift toward a calm, resilient state.
Takeaway: Today, you’re building a powerful tool for serenity. As you practice, notice any shifts in your mood, energy, or sense of calm.
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