11 Breathwork Hacks to Reset Your Vagus Nerve and Find Calm

7. Humming Breath (Bhramari Pranayama)

What it is: Humming breath adds a low, steady hum or voiced tone on the exhale. Why it helps: the vibration from humming stimulates the vocal cords and nearby vagal pathways, which can produce a calming, resonant effect quickly. How to do it: sit comfortably, take a gentle inhale through the nose, and on the exhale produce a soft humming sound—like a gentle "mmm"—for the full exhale. Keep the eyes closed and do five to ten cycles. Practical tip: placing fingertips lightly over the ears or the face can deepen the sensation of vibration. This practice is low-impact and useful when you want a short grounding break. It’s especially helpful for quieting an overactive mind because the tone becomes an immediate attention anchor. If vocal strain is an issue, keep the hum very soft or try silent vibrations with a focus on throat sensations instead.

8. Pursed-Lip Breathing for Grounding

What it is: A simple method often used to manage breathlessness and slow the outflow of air. Why it helps: by creating gentle resistance during exhale, pursed-lip breathing lengthens the outbreath and supports vagal-mediated calm. How to do it: inhale slowly through the nose for two counts. Purse your lips as if about to whistle and exhale slowly for four to six counts. Repeat this for one to three minutes. Practical tip: keep shoulders relaxed and avoid forcing the breath. This is a practical tool for moments of breathlessness, panic, or when you notice a tight chest. It’s very accessible for older adults and people with mild COPD as a self-regulation strategy; however, those with significant lung disease should practice under medical guidance. Use it discreetly in public—no fanciness required, just two calm inhales and one long exhale.