Polyvagal Theory Exercises for Anxiety at Home

4-7-8 breathing puts the brake pedal on your sympathetic system.

• 4-7-8 breathing puts the brake pedal on your sympathetic system.
• Long exhales activate the vagus nerve within three breaths.
• Box breathing keeps heart rate steady under acute stress.
• Sighing exhales discharge CO2 faster than slow exhales alone.
• Nasal breathing produces nitric oxide and calms heart rhythm.