How Conscious Breathing Calms Your Nervous System

Where stress and constant availability have become the norm, more and more people are turning to natural methods to regulate body and mind. One of the most powerful practices is breathwork – conscious, guided breathing that goes far beyond simply taking in oxygen.

At the heart of this lies the vagus nerve.

What is the Vagus Nerve?

The vagus nerve is the longest nerve of the parasympathetic nervous system – often referred to as the “rest-and-digest” system. It runs from the brain, down the neck and chest, all the way to the abdomen, influencing vital body functions such as:

• Heart rate

• Breathing

• Digestion

• Inflammation regulation

When the vagus nerve is activated, the body shifts from stress mode (sympathetic system) to relaxation mode (parasympathetic system). The result: more calm, improved digestion, deeper sleep, and a stronger immune system.

How Breathwork Stimulates the Vagus Nerve

Certain breathing techniques directly stimulate the vagus nerve and help regulate the nervous system:

1. Extended Exhalation

   Prolonging the exhale signals safety to the body and activates the parasympathetic system. Example: inhale for 4 seconds, exhale for 6–8 seconds.

2. Diaphragmatic (Belly) Breathing

   Breathing deeply into the belly engages the diaphragm, stimulating the vagus nerve and creating an immediate calming effect.

3. Coherent Breathing

   Breathing at a steady rhythm of around 5–6 breaths per minute harmonizes the heart, nervous system, and brain.

The Benefits of Breathwork

• Reduces stress and anxiety

• Enhances resilience to everyday challenges

• Balances emotions through nervous system regulation

• Supports cardiovascular health

• Improves sleep quality

Research shows that regular breathwork improves vagal tone (the activity of the vagus nerve) – a key marker for overall health and longevity.

Breathwork in the Retreat Experience

At our Chedi Andermatt Retreat, experienced facilitators guide participants through various breathwork techniques specifically designed to activate the vagus nerve and restore harmony between body and mind.

Combined with yoga, meditation, sound healing, and luxurious spa experiences, breathwork becomes part of a holistic journey – a reset for your nervous system that not only relaxes you in the moment but also strengthens your wellbeing long after the retreat.