You know that feeling before a race? A big workout? Or even during stressful times at work or school? Your chest tightens, your heart races, and your breath quickens. Anxiety takes hold. It’s a universal experience—something we likely go through multiple times a day.

At a recent business conference, I heard a speaker share a breathing exercise that stimulates the vagus nerve. The vagus nerve is the longest cranial nerve in the body, running from the brainstem down through the neck, chest, and abdomen. It regulates the parasympathetic nervous system, which controls rest, digestion, and recovery.

When activated, the vagus nerve triggers the release of acetylcholine, a neurotransmitter that promotes relaxation. Physically, this leads to a slower heart rate, deeper breathing, and an overall sense of calm.

Typically, the vagus nerve operates automatically. For instance, after a stressful day at work, you might come home, binge-eat pizza (guilty!), and feel a wave of relaxation. That’s because the vagus nerve signals a full belly to the brain, triggering the relaxation response. It’s why stress eating works—though there are healthier ways to stimulate the vagus nerve.

One effective method is a simple breathing exercise. This technique works by creating vibrations in the vagus nerve, stimulating it directly and enhancing its calming effects. I recorded a short YouTube video demonstrating it—check it out.

Since learning this technique, I’ve started using it before tough workouts. I’m looking forward to using it before the Atlanta Half Marathon in a few weeks. It helps lower my heart rate, bringing a sense of calm. Feeling centered, I can start my race at the right pace—not too fast or too slow, but in line with my plan.

Give it a shot and let me know what you think!