Vagus-Nerve Breathing: 5 Patterns, 5 Situations
Why breath works
The vagus nerve links breath, heart, gut, and brain. Slow, nasal, and lower-belly breathing tells your body, “We are safe.” This shifts you toward Flow Brain. It reduces urgency. It softens the inner critic. It clears the mind.
Place a hand on your lower belly. This is the Lower Dahn Jon (LDT). When you breathe into this area, your system settles. Your shoulders drop. Your jaw loosens. You think more clearly.
For the big picture of regulation, read Window of Tolerance: A Simple Map for Feeling Safe Again and Polyvagal Basics for Sensitive People (with Qi Gong Routines).
The five patterns (learn these first)
Always use nasal breathing if you can. Breathe into the lower belly. Keep it quiet and comfortable. Stop if you feel dizzy and return to normal breathing.
1) Extended Exhale (4-8)
How: Inhale 4. Exhale 8. All through the nose.
Why: Longer exhales increase vagal tone. Great for hyper states.
Time: 1–3 minutes.
2) Resonance Breathing (about 5–6 breaths per minute)
How: Inhale 5. Exhale 5. Or inhale 6. Exhale 6.
Why: Balances the system. Boosts heart-rate variability.
Time: 5 minutes once or twice daily.
3) Box Breathing (4-4-4-4)
How: Inhale 4. Hold 4. Exhale 4. Hold 4.
Why: Focus and steady attention. Useful before tough tasks.
Time: 1–3 minutes.
4) 4-7-8 Breathing
How: Inhale 4. Hold 7. Exhale 8 (soft).
Why: Sleep onset. Evening wind-down.
Time: 4–8 rounds, then normal breathing.
5) Paced Nasal Breath (4-4 with gentle movement)
How: Inhale 4 as you sway gently. Exhale 4 as you return to centre.
Why: Lifts low energy without spiking stress. Good for hypo states.
Time: 2–4 minutes.
If you want a quick “always with me” set, save 2-Minute Body Resets for Big Feelings (Save-and-Use Toolkit).
Five real-life situations (and which breath to use)
A) “I’m flooded. My heart is racing.”
Use Extended Exhale (4-8).
Add Qi Gong taps down the thighs and shins. Keep the jaw soft.
If this is a flashback, read Emotional Flashbacks: What They Are and How to Ground Fast.
B) “I can’t sleep. My mind won’t switch off.”
Use 4-7-8 in bed.
Add legs up on a pillow for three minutes.
See Sleep for Emotional Healing: Night Routines that Regulate the Day.
C) “I’ve got a hard conversation or meeting.”
Use Box Breathing (4-4-4-4).
Add orienting: slowly look around and name three neutral objects.
If relationships trigger you, visit Anxious & Avoidant: Finding Secure Ground Together.
D) “I feel flat and numb. No spark.”
Use Paced Nasal (4-4) with sway.
Add hand rub and face sweep to warm the system.
Read When You Feel Nothing: Healing Emotional Numbness & Dissociation.
E) “I need a daily baseline reset.”
Use Resonance Breathing for 5 minutes.
Do it after waking or mid-afternoon.
Pair with a short nature break from Nature as Medicine: 10-Minute Green Breaks for Emotional Reset.
Add Qi Gong for faster results
Breath calms the system. Movement seals it in. Try this 8-minute stack:
Arrive (1 min): Hands on lower belly. Inhale 4, exhale 6.
Tap (2 min): Chest → ribs → belly → hips → thighs.
Sway & arcs (3 min): Inhale arms wide. Exhale hands to lower belly.
Close (2 min): Gentle hum on the exhale with palms on LDT.
If you are new to the practice, start with Qi Gong for Emotional Healing: Move, Breathe, Release.
Match breath to state
Fire / Sympathetic (wired): 4-8, 4-7-8, or Box.
Root / Dorsal (flat): Paced nasal with sway. Brighter gaze.
Flow / Ventral (steady): Resonance to maintain balance.
Not sure where you are? Use Window of Tolerance: A Simple Map for Feeling Safe Again to check your state.
If anger rides your breath, read Shadow Work & Anger: Making Peace with the Emotions You Suppress or Healthy Anger in Shadow Work.
If thoughts loop with your breath, try Rumination: How to Stop the Thought Loops Your Body Feels.
Daily plan (simple and doable)
AM: Resonance for 5 minutes. One minute of taps.
Midday: If stressed, 4-8 for 90 seconds. If flat, paced nasal with sway.
PM: 4-7-8 before bed. Short legs-up downshift.
On heavy days, practise a short set even if you feel fine. This trains your system to return to safety faster.
“We really enjoyed all the sessions. It has really helped to improve our health.” — Rekha Patel
“Thank you ever so much for these amazing Ki Gong classes. I feel more energetic and flexible.” — Shamsun Khan“I feel better, calmer in everyday life and more flexible.” — Margreet Kikstra
“I feel totally energised by the classes.” — Qamer Khan
Journal prompt (click to write now)
Which pattern helps me most right now? Where in my day will I place it so I actually use it?
Your next kind step
Practise with us: Bright Beings Academy – Classes & Courses
Want a personalised plan? Book a Meraki Guide Call — please complete the short questionnaire first so we can offer even more value on the call.
If you’d like to compare breath work with other tools, read EMDR, EFT, Qi Gong, or Breathwork? Choosing Your Next Step.
If you struggle to name emotions, try Emotion Naming for “I Don’t Know What I Feel”.
FAQs: Vagus-Nerve Breathing
What is vagus-nerve breathing in simple terms?
It is slow, nasal, lower-belly breathing that signals safety to your body. It helps you shift from stress to calm.
Which pattern is best for anxiety?
Start with Extended Exhale (4-8) for 1–3 minutes. Add thigh taps and soft jaw. If anxiety returns at night, use 4-7-8 in bed.
Which pattern is best for focus?
Use Box Breathing before a meeting or hard task. It steadies attention without making you sleepy.
Which pattern should I practise daily?
Resonance Breathing for five minutes once or twice a day builds a steady baseline. It pairs well with a short walk.
What if I feel numb or foggy?
Use Paced Nasal (4-4) with sway. Add hand rubs and a brighter gaze. Read When You Feel Nothing: Healing Emotional Numbness & Dissociation.
Can I combine breath with Qi Gong?
Yes. It works beautifully. Try the 8-minute stack above or the sets in Qi Gong for Emotional Healing: Move, Breathe, Release.
I look forward to connecting with you in the next post,
Until then, be well and keep shining.
Peter. :)
