11 Simple Vagus Nerve Exercises for Instant Calm and Stress Relief

2. The "Sigh of Relief" Exhale

Unlock your body’s natural stress-release valve with an elongated exhale, mimicking a profound sigh of relief. Inhale normally through your nose for a count of four, then exhale slowly and completely through your mouth for a count of eight (or longer). Imagine gently releasing all tension with the outgoing breath. This extended exhale directly signals your vagus nerve to switch from 'fight-or-flight' to 'rest-and-digest' mode by increasing parasympathetic activity. Repeat this 5-6 times for an immediate calming effect, a simple yet powerful reset button for your nervous system, grounding you in the present.