When panic hits, your body takes over. Your heart races, your chest tightens, and your thoughts scatter. In that moment, thinking your way out isn’t an option. What you can do is breathe.
But not just any breath—stomach breathing.
This simple, powerful technique activates the vagus nerve, a key part of your body’s calming system. It helps shift you out of the stress response and into a state of internal safety. Even a few rounds can interrupt panic and bring your system back into balance.
Why Stomach Breathing Works
The vagus nerve connects your brain to your heart, lungs, and digestive system. When it’s active—especially through the ventral branch—you feel calm, steady, and more in control.
This part of your nervous system doesn’t respond to logic. It responds to rhythm, breath, and physical cues of safety. That’s why stomach breathing is so effective. It sends a signal: “You’re okay.”
Learn more about how this works in the Polyvagal Theory overview.
What It Feels Like When The Vagal Brake Fails
- Short, shallow breaths
- Racing thoughts
- Muscle tension
- A need to escape
- Or in some cases, numbness or shutdown
This is the body’s natural response to perceived danger—also known as mobilization or dorsal withdrawal, depending on severity. Without an internal cue to stop, the loop continues.
How To Practice Stomach Breathing
This is one of the most important skills you can learn for staying calm. It’s used by professional speakers, singers, athletes, and martial artists—and it works just as well for everyday stress.
You can practice stomach breathing wherever you are—sitting, standing, or lying down. The key is to focus on your breath and allow your body to stay as relaxed as possible.
Here’s how to do it, adapted from the Watch Your Back program:
- Get into a comfortable position
Wherever you are, take a moment to settle in and turn your attention inward. - Inhale slowly through your nose to the count of four
As you breathe in, gently push your stomach out. This creates space for your lungs to expand. - Hold the breath briefly
- Exhale slowly through your mouth to the count of eight
Let your stomach fall naturally as the air leaves your body. - Repeat
Keep the breath smooth and relaxed. Don’t force anything—just stay present and steady.
You’ve just practiced stomach breathing—a simple way to reset your nervous system and restore calm.
If you find yourself pulling your stomach in during the inhale, you’re tightening the muscles around your diaphragm, which limits your breath. Allowing your stomach to expand makes room for a fuller, more calming breath.
👉 Learn more on our Skills Training page »
Why This Supports Nervous System Recovery
Stomach breathing stimulates the ventral vagal system, which helps:
- Lower heart rate
- Reduce muscle tension
- Improve emotional regulation
- Restore access to calm, focused thinking
It’s especially useful during moments of acute stress—when you don’t have time to engage in longer self-care practices like Relaxation Therapy. Think of it as a portable reset button—quick, quiet, and effective.
Practice Builds Resilience
While stomach breathing works in the moment, it also builds vagal tone over time. With regular practice, your body becomes more efficient at returning to balance after stress.
And when you’re ready to go deeper, Relaxation Therapy offers a gentle, 15-minute guided meditation that helps quiet the mind, calm the body, and restore balance through breath, rhythm, and awareness.
✅ In the Moment, Start Here
If you’re overwhelmed, begin with this:
One breath.
Inhale through your nose. Push your stomach out.
Exhale slowly. Let it fall.
Repeat.
You don’t have to think your way out of panic. You can breathe your way back to safety.