BY LARS LIENHARD AND ULLA SCHMID-FETZER, WITH DR. ERIC COBB

When your heart races, your chest tightens, or your stomach knots up under stress, your body is sending signals long before you can put your feelings into words.

These signals travel along the vagus nerve, a major information highway between your organs and your brain.

By gently training the vagus nerve and your brain’s ability to read internal signals—a process called interoception—you can help your nervous system shift out of chronic “fight or flight” and back toward calm.

Your brain and nervous system are constantly reading signals from your body and adjusting how every system responds. It does this by receiving information, interpreting it, and directing the body’s response.

The range of information received by your brain passes through a sort of “danger filter,” which is made up of different parts of the old brain. If the brain is unsure what will happen next, it tends to interpret the situation as unsafe. These evaluations happen automatically and often in a fraction of a second.

Insufficient information, including that from within your own body, is interpreted by the brain as unpredictable and often as threatening. If that is the case, one specific part of the nervous system is activated more powerfully: the sympathetic nervous system. This system is responsible for making us more vigilant and alert in dangerous, stressful, or demanding situations.

The counterpart is the parasympathetic nervous system, which soothes us and supports recovery. Together, these systems help the body balance action and recovery. Although both systems are supposed to function simultaneously and in constant interplay, that equilibrium can quickly tip at the expense of the parasympathetic system.

In order to improve our health and well-being, we have to ensure that the information we receive from our surroundings, our own movements, and from within our own bodies is clear and of good quality. This gives the brain a stronger sense of predictability and safety, allowing it to regulate all processes at optimal levels, providing the basis for health, well-being, and fitness.

Possible manifestations of dysregulation include reduced mobility and strength, poor motor control, pain, dizziness, undesirable situation-specific emotional states, digestive or weight problems, as well as more complex phenomena such as symptoms of stress or anxiety, poor body image, difficulties controlling impulses, excessive muscle tension, or constant hypervigilance or combativeness leading to sleep disturbances.

But why do some people respond to difficult situations with chronic stress, while others seem to effortlessly recover from them?

The ability to cope with stress factors and react well to experiences that derail us is known as resilience, and there is a correlation between resilience and the ability to efficiently interpret information from within the body. This inner perception includes signals such as heartbeat, breathing, muscle tension, and gut sensations, and helps your brain respond more accurately to what is happening inside you.

At a time when the outside world and the daily rhythm of most people’s lives are becoming increasingly faster and more hectic, there are fewer opportunities for genuine rest, and even free time is often spent in highly stimulating activities. All of this places a great deal of pressure on the nervous system and can lead to disproportionate activation of the sympathetic nervous system.

Why the Vagus Nerve Matters

The primary function of the vagus nerve is to carry information from the body to the brain, though it also sends signals from the brain back to the body. This pathway is also used to send anti-inflammatory signals throughout the body.

If you look at the course of the vagus nerve, you will notice that it spans the abdomen, heart, lungs, large parts of the mouth and throat, scalp, and ears. It innervates these areas and is therefore responsible for transmitting information between them and the brain.

This nerve delivers information about the respiratory system. It also carries information about changes in blood gases, heart rate, and blood pressure, as well as the activities and condition of the organs.

All this information from the vagus nerve gives the brain a detailed picture of what is happening in the mostly unconscious processes that take place throughout your body. Because so much internal signaling runs along this pathway, the vagus nerve plays a central role in how your nervous system decides whether you are safe or under stress.

One of the most important lessons is the fact that the brain and nervous system have incredible neuroplasticity and therefore have the ability to adapt to new conditions. This means that your brain has the capacity to change and improve. As a general rule, training for 20 to 30 minutes each day for 6 to 8 weeks is enough to bring about neural changes.

After each exercise, you will notice changes to your body and to your perception of it. Try to notice whether your breathing feels lighter and deeper after an exercise, whether you generally feel better in your body, or whether you feel less stressed.

The following exercises begin with breathing, one of the fastest ways to influence the vagus nerve and calm the stress response.

3D Breathing

3D breathing is the easiest way to gain greater awareness and control over chest movement. This exercise not only helps you guide the breath into all sections of the lungs but also improves the coordination and strength of the respiratory muscles that move the rib cage. In addition, it focuses your interoceptive awareness on the breathing process.

1. Stand with your feet hip-width apart. Lengthen your spine but keep it relaxed. Allow your breath to flow smoothly and evenly. Place your hands on each side of your rib cage so that your thumbs are pointing backward and your other four fingers are flat against the front of your rib cage.

2. Now take 3 or 4 deep breaths, in and out, keeping the breath soft. Pay attention to whether you feel your rib cage expanding forward, sideways, and backward as you inhale. Notice if there are any differences between your left and right sides. Are there areas that only move a little or not at all?
   
   These areas are not fully integrated into the breathing process. The next step focuses on increasing the involvement of these areas in the respiratory movement. We usually find that it’s the backward movement that is a little more limited.

3D Breathing with a Side Bend

3D breathing with a side bend is an excellent way to focus your attention and training on improving your breathing on one side of the body. This can help you notice and gently reduce stiffness or restriction in different parts of the rib cage.

To do this, simply carry out the 3D breathing exercise, but lean your body to the side and focus only on the breathing movement of the open, stretched side.

Equipment: Chair or other object to hold onto, such as a wall.

1. Stand with your feet hip-width apart. Lengthen your spine but keep it nice and relaxed. Allow your breath to flow smoothly and evenly. To activate the right side, hold onto the back of a chair or similar object with your left hand to steady yourself. Take 2 or 3 breaths, paying attention to your breathing, and then bend your upper body to the left side. Make sure that your spine is lengthened and bends evenly to the side. Don’t lean too far; a little bend is plenty to begin with.

2. Place your right hand on your lower right ribs.

3. Breathe in, expanding into your hand. Pay attention to how the rib cage expands in front, to the side, and to the back, pressing into your hand. Breathe consciously into your right hand for 30 to 60 seconds. Then do the exercise on the other side, bending your body to the right instead. In this position, breathe into your left hand for 30 to 60 seconds.

Breathing Techniques for Longer Exhales

Prolonged exhalation is one of the easiest ways to reduce the effects of stress on breathing. It can stimulate the parasympathetic nervous system, activate the vagus nerve, and support interoceptive awareness. It may also help reduce chronic pain. Breath control exercises, which require focus and attention, can support emotional regulation and ease feelings of anxiety.

Breathing Awareness

As you work through these exercises, pay close attention to your breathing at all times. The more focused and relaxed you are during the exercise, as you observe the movement and flow of your breath, the more effective the practice will be. Directing your attention to the breath in this way can be especially helpful for interoceptive awareness.

4:4 Breath Control

The focus of this breath control exercise is on noticing and controlling your breathing by setting a time frame for inhalation and exhalation. Breath control with an inhalation/exhalation ratio of 4:4 is an excellent starting point for your training.

1. Count up to 4 as you breathe in, and again as you breathe out.

2. Make sure you keep the same rhythm as you count. It may help to use the second hand on a clock. You can do this exercise while walking, resting, or while doing almost any other activity. If you want to practice breath control while walking, for example, try using your walking pace to help you count. So you would inhale for 4 steps, then exhale for 4 steps.
   
   The important thing is to breathe in through your nose evenly, keeping your breath smooth and controlled. You can choose whether to breathe out through your mouth or your nose. Exhaling through your nose makes the exercise slightly more challenging.

Note: Once you’re a little more confident with this breath control exercise, you can also add a brief pause, holding your breath for another 4 seconds after exhaling. So, you would breathe at an inhalation/exhalation/pause ratio of 4:4:4. This add-on requires even more control over your breathing rhythm. It also helps to normalize your blood gases and can noticeably reduce your stress levels.

Tongue Exercises to Stimulate the Vagus Nerve

Most people are unaware of how important the tongue is for the functionality of the brain and nervous system. If you take a closer look at what the tongue actually does, you can clearly see that it plays an important role in our interoceptive awareness. Among other things, it is involved in breathing, eating, speaking, facial expressions, and stabilizing the jaw, head, and neck.

Because the tongue occupies a large sensory and motor representation in the brain, even small movements can strongly influence neural activity.

Furthermore, the tongue is innervated by several major cranial nerves. This includes the vagus nerve, which means that tongue movements can directly influence how the brain receives information from the body.

Note for all tongue exercises: Try not to move your jaw while doing the exercises, and keep your head, neck, and face as relaxed as possible.

Improving Tongue Coordination

Improving the way your tongue moves is the main focus of the tongue training. Better coordination in this small, powerful muscle can improve breathing patterns and support relaxation in the jaw and neck. Because the tongue has a wide range of movement, build your practice slowly and gently as coordination improves.

Correct Tongue Position

The basic exercise for training the tongue is about learning how to assume and maintain the correct tongue position in the oral cavity. Having your tongue in the right position improves your breathing pattern and creates a stable foundation for the other tongue exercises. It is also a simple practice you can return to several times throughout the day.

1. Sit or stand in a comfortable position. Lengthen your spine but keep it relaxed. Relax your head, neck, and jaw, and allow your breath to flow smoothly and evenly. Now focus your attention on the tip of your tongue and use it to touch your front incisors.

2. From here, slide the tip of your tongue back toward your throat by about 1 centimeter, until you can feel a recess in the roof of your mouth. Place the tip of your tongue into this recess. From there, arch your entire tongue upward onto the palate, applying a little pressure. Then push it gently, without any visible external movement, toward the front of your mouth. Your tongue should not twist or shift but should be in the same position on both sides.
   
   Take care to keep your face and jaw soft and relaxed, and gradually try to hold the tongue position with as little force and tension as possible.

Tongue Circles

Tongue circles are definitely the simplest and quickest way to create a lot of movement activity using your tongue. This activates and coordinates many tongue muscles simultaneously.

1. Stand or sit in a comfortable position.

2. Lengthen your spine but keep it nice and relaxed. Relax your neck, face, and jaw. Allow your breath to flow smoothly and evenly. Close your lips so that they are lightly touching and place the tip of your tongue in front of your incisors. Start to circle your tongue behind your closed lips.

3. Keep circling for 6 to 10 rotations clockwise and another 6 to 10 rotations anti-clockwise. Do the exercise slowly, really focusing your attention and keeping the movement controlled. Notice how the tongue, lips, and teeth feel as your tongue makes the circling movements. Over time, try to make your circles bigger and bigger, and control the movement with the back of your tongue.

Side-to-Side Tongue Movements

Tongue movements from side to side can help to achieve a wider range of movement as you train your tongue. In contrast to tongue circles, completing this exercise properly requires more precision, control, and concentration. Side-to-side tongue movements not only add a new dimension to your training but also activate your insular cortex more extensively.

1. Sit or stand in a comfortable position. Lengthen your spine but keep it nice and relaxed. Relax your neck, face, and jaw, and hold your lips gently closed, but with your jaw slightly open. Allow your breath to flow smoothly and evenly. From this position, bring your tongue to your right cheek.

2. From here, move your tongue from cheek to cheek. Repeat this movement 20 to 40 times. Make sure that your tongue stays horizontal throughout the exercise. Try to keep it parallel and avoid tilting or curling it. Imagine your tongue as a tray you mustn’t tip over.

Note: Being aware of the position of your tongue is an important component of this exercise. Once you’ve learned to keep your tongue parallel and relaxed, feel free to vary the speed of the movement and the pressure you apply to your cheeks.

In-and-Out Tongue Movements

Similar to moving your tongue sideways, pushing your tongue out, and pulling it in is another brilliant way to improve your ability to perceive and coordinate your tongue. Pushing your tongue out and pulling it in requires greater precision and control, as you have to keep the tongue parallel and symmetrical to perform the movement correctly.

1. Sit or stand in a comfortable position. Lengthen your spine but keep it nice and relaxed. Relax your neck, spine, jaw, and face, and allow your breath to flow smoothly and evenly. Open your mouth and jaw slightly, then start by pushing your tongue out as far as it will go.

1. Then pull your tongue as far back into your throat as it will go. Make sure your tongue stays parallel and wide as you push it in and out, keeping the movements even.
   
   Try not to curl it up or down or tilt it to either side. This requires a lot of control over the tongue muscles and undoubtedly takes a lot of practice at first. When you first start, you may wish to use a mirror to help you control the movement and the position of your tongue.

When you bring these practices together—breathing more fully, improving tongue control, and training the body to sense internal signals more clearly—you help teach your nervous system that it can return to a state of safety. Over time, many people notice deeper sleep, steadier digestion, quicker recovery from stress, and a calmer response to everyday challenges.

If practiced consistently for 20 to 30 minutes most days over 6 to 8 weeks, these simple exercises can help build resilience, support a healthier relationship with your own body, and naturally strengthen vagus nerve function over time.

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Lars Lienhard, sports scientist and former performance athlete, works as a trainer and consultant in high-performance sports. He has been applying his neurocentric approach, based on the work of Dr. Eric Cobb, to athletic training since 2010.

Ulla Schmid-Fetzer, former dance performance athlete and author of the world’s first book on neurocentric training, is one of the few certified neuroathletics trainers in Europe. She trains athletes at all stages of their careers, from beginning talents to world champions.

Dr. Eric Cobb, founder of Z-Health Performance Solutions, with more than 3,000 certified Z-Health trainers across the globe, is one of the world’s leading experts in innovative, neurologically focused rehabilitation and sports performance programs. He is working to establish neurocentric training and therapy in hospitals, gyms, and sports centers around the world.

Well Being Journal adapted the above excerpt from Simple Exercises to Stimulate the Vagus Nerve by Lars Lienhard and Ulla Schmid-Fetzer, with Dr. Eric Cobb. Copyright © 2023 Healing Arts Press. Printed with permission from the publisher Inner Traditions International. www.InnerTraditions.com