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Vagus nerve breathing

Activate your vagus nerve with resonant breathing techniques

BreathWise makes it simple to practice vagus nerve breathing, resonant breathing, and coherent humming. These techniques improve heart rate variability, balance the autonomic nervous system, and enhance recovery from stress.

Start resonant breathingRelax before sleep

Breathing activations for vagal tone

Move through these guided vagus nerve breathing sessions to improve resilience, digestion, and emotional regulation.

Resonant breathing (5.5 seconds) for HRV gains

Supports balanced autonomic tone and calmer heart rhythms.

  • Inhale through the nose for 5.5 seconds, expanding the lower ribs.
  • Exhale for 5.5 seconds with a relaxed, silent release.
  • Track heart rate variability over 10 minutes to see improvements.
  • Use daily to up-train vagal tone and resilience to stress.
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Coherent humming breath

Combines slow breath with vocal vibration to stimulate the vagus nerve.

  • Inhale gently through the nose for 5 seconds.
  • Hum lightly for 7 seconds, feeling vibration across the chest and throat.
  • Repeat for 6 minutes, keeping the jaw soft and shoulders relaxed.
  • Notice warmth spreading across the face - a sign of parasympathetic activation.
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Box breathing for vagal recovery

Stabilises breathing and builds tolerance for controlled breath holds.

  • Inhale for 4 seconds.
  • Hold for 4 seconds.
  • Exhale for 4 seconds.
  • Hold for 4 seconds before beginning the next cycle. Repeat for 5 minutes.
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Polyvagal practice checklist

Pair vagus nerve breathing with supportive habits to maximise parasympathetic restoration.

  • Adopt an upright but relaxed posture - slumped positions compress the diaphragm.
  • Breathe through the nose the entire time to maximise nitric oxide and airway humidity.
  • Pair the session with soothing music in 60 BPM ranges to reinforce coherent pacing.
  • Log mood, energy, and HRV data in BreathWise history to validate progress.

Vagus nerve breathing FAQ

What is vagus nerve breathing?

Vagus nerve breathing uses slow, controlled breaths (often 5-6 breaths per minute) to stimulate the vagus nerve. This shifts the body toward a parasympathetic, rest-and-digest state.

How quickly will I feel results?

Many people feel calmer in the first session. Consistent daily practice for 2-4 weeks produces larger changes in heart rate variability and stress resilience.

Can I combine vagus nerve breathing with cold exposure or meditation?

Yes. BreathWise routines can precede cold exposure, meditation, yoga, or therapy. Align the order with your practitioner for best results.

Expand your nervous system toolkit

Blend vagus nerve breathing with these BreathWise routines to support calm days, deeper sleep, and on-demand focus.

Deep breathing exercisesBreathing for anxietySleep breathing prepBox breathing focus reset