When you take a deep breath and exhale longer you squirt out a self-made tranquilizer. A couple of years ago I first wrote about the Vagus Nerve.
New studies corroborate that longer exhalations are an easy way to hack the vagus nerve, combat fight-or-flight stress responses, and improve heart rate variability (HRV).
This is a valuable article and I do hope that you will read it.
Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve
May 9, 2019: “These studies corroborate that longer exhalations are an easy way to hack the vagus nerve, combat fight-or-flight stress responses, and improve HRV.
What is HRV? Heart rate variability represents the healthy fluctuation in beat-to-beat intervals of a human or animal’s heart rate. During the inhalation phase of a breathing cycle, the sympathetic nervous system (SNS) facilitates a brief acceleration of heart rate; during exhalation, the vagus nerve secretes a transmitter substance (ACh) which causes deceleration within beat-to-beat intervals via the parasympathetic nervous system (PNS).
…. slower respiration rates and longer exhalations phasically and tonically stimulate the vagus nerve. Using diaphragmatic breathing techniques to kickstart the calming “rest and digest” influence of the parasympathetic nervous system is referred to as respiratory vagus nerve stimulation (rVNS).”
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