One 10 second breath exercise can stimulate the vagus nerve so your clear thinking comes back online when you're perceiving stress. Inside this episode, you get a guided 4‑6 breath, practical ways to train it, and a reminder that breath can lower stress and inflammation.
• the stress cascade: amygdala alarm, cortisol surge, prefrontal dimming
• sympathetic versus parasympathetic: why mode matters
• the vagus nerve as a direct line to calm
• the power of a longer exhale for safety signals
• the 4‑6 breath: how to do it and when to use it
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