Social Stress
Vagus Nerve Activation
Diaphragmatic Breathing
Purpose:
Vagus nerve activation through diaphragmatic breathing involves slow, deep breaths that stimulate the vagus nerve. This helps regulate your stress response by activating the parasympathetic nervous system, promoting a sense of calm and emotional balance. This technique is particularly helpful in social situations because it allows you to regain control over your emotions and reduce stress in the moment.
Science:
Activates the Parasympathetic Nervous System: Deep breathing stimulates the vagus nerve, promoting the "rest and digest" response, which counteracts the body's fight-or-flight stress reaction.
Reduces Cortisol Levels: Diaphragmatic breathing lowers cortisol, the stress hormone, leading to a calmer state of mind and reduced stress.
Enhances Emotional Regulation: By activating the vagus nerve, this practice helps manage anxiety and improves resilience, allowing you to stay composed in social situations.
Decreases Anxiety: This technique helps interrupt anxious thought patterns, calming the nervous system and reducing social anxiety.
When to Use:
Before socially stressful situations
(ie. group settings, meeting new people, events, presentations)
During situations of social stress
(ie. when you feel overwhelmed or anxious during a conversation, during a conflict)
After social stress
(ie. when social interaction leaves you feeling drained or stressed, after a conflict, when spiraling about a past interaction)
How to Use:
Find a Comfortable Position: Sit or stand in a relaxed posture, ensuring your shoulders are back and your spine is aligned. You can do this standing or sitting comfortably (avoid slouching).
Focus on Your Breathing: Place one hand on your abdomen and take a deep breath in through your nose, allowing your belly to expand. This should feel like your diaphragm is filling with air, not your chest.
Exhale Slowly: Breathe out slowly through your mouth, making sure the exhale lasts longer than the inhale (aim for a 4-second inhale and 6-second exhale). Focus on the sensation of releasing tension with each exhale.
Repeat: Continue this process for 3-5 minutes, ensuring you’re fully focused on your breath. As you do this, let go of any distracting thoughts or worries.
Tools:
To practice Diaphragmatic Breathing try our:
Quick Guide
Flow Guide