Olympic-Level Focus and Resilience - No Leotard Required

Although feel free to wear one if it makes you feel like a badass

Have you been following the Olympics at all?

Watching a recap the other night, I thought, there’s stress…

And there’s Simone-Biles-competing-with-an-injured-calf level stress.

Of course, this isn’t her first rodeo. She’s been an elite gymnast for 13 of her 27 years and is still widely considered one of the best gymnasts of all time – even as she’s geriatric in that world. 

(Most gymnasts are in their teens. Simone is the oldest person to compete in her position in 72 years. Time to break out the walker and dentures.)

Really, though, how does someone at her level continue pushing and striving? How do Olympic athletes stay so focused and resilient? 

It’s All About the Vagus Nerve

The vagus nerve is like the Olympic superstar of your nervous system, swooping in to restore glory when you start feeling stress and anxiety. 

Picture this: a long stretch of concrete, with massive resorts on each side, glittering lights and hordes of humanity milling about…

Oh wait… that’s the other Vegas.

Picture this: a longer nerve than you’d probably expect that starts in your brain and meanders through your body like it’s in no hurry, touching your heart, lungs, and gut along the way. That's your vagus nerve, the word for which actually means “wandering” in Latin. 

But… why should you care about this nerve that sounds like it's lazy and perhaps inefficient? 

Because it’s a key player in your "rest and digest" system. When your vagus nerve is stimulated, it's like hitting the "chill" button for your entire body. 

Activating your vagus nerve has a bunch of benefits across the board, and yes, better digestion is one of them. (I don’t care how “regular” you already are – EVERYONE can benefit from better digestion.)

The vagus nerve can also help improve your sleep and mood (good day, sunshine!), slow down your heart rate, and reduce inflammation – which is a huge factor in dozens of illnesses and diseases we’d all like to stay the hell away from. 

Now here's the million-dollar question: How do you give this magical nerve a little nudge?

(DRUM ROLL…)

Breathwork!

Yep. The simple act of breathing – done right – can stimulate your vagus nerve and send you straight to Relaxationville (population: you).

Slow breathing is one of the best ways to do this.

Here’s one of my favorite techniques to stimulate your vagus nerve. It might look kind of familiar…

4-2-6 Breath

Last week we talked about 4-7-8 breath. This week, the count is going to be 4-2-6. It’s super simple to do:

1. Sit or lie down comfortably. 

2. Breathe deeply in through your nose for 4 counts.

3. Hold that breath for 2 counts.

4. Exhale slowly through your nose, keeping your jaw relaxed. 

5 rounds equals 1 minute of practice. Do 15-25 rounds (i.e. 3-5 minutes) and I triple dog dare you not to feel a little more chill when you’re done.

This is a great breath to do anytime, anywhere you want to feel more Ahhhhhh. I’ve done it in my car. (I do a decent amount of breathwork in the car because let me tell you, South Florida traffic will test your patience like a potty-training toddler.)

But it’s even better if you can really take the time to focus on it. 

While you’re inhaling, visualize your lungs filling completely with air. And then actively notice the stillness of that quick little pause. 

On the exhale, imagine any tension you have being released through your breath. 

Really want to zone out?

I like to count it out as 1-2-3-4-1-2, 1-2-3-4-1-2. By mentally counting the exhales the same way you count the inhales, you’ll start to get into a rhythm quicker and more easily. 

Ahhhhhh. Isn’t that better? 

A little flood of pleasantness moving through your body. That’s your vagus nerve doing its thing.

Also, if you notice that you’ve started generating a little more saliva, or if your hands start to feel a little warmer, don’t worry. It’s happening because you’ve dilated your blood vessels and improved your circulation – as well as your “digest” function. 

So, how about it? 

I’m not asking you to carve out half an hour or even half that. 

Just 3-5 minutes of slow breathing (like the technique I’ve shown you) when it fits into your day here and there is enough to stimulate your vagus nerve. 

I can’t promise you’ll make it to the Olympics… but I think more resilience to stress, sharper focus, and a sense of improved well-being are a damn good consolation prize. 

Besides, you don’t need to take on Simone Biles – you just need to take on your mother-in-law. 

I’m pretty sure you have it easier… but if you don’t, I definitely want to hear about it! Leave a comment below 😉

Last Gasp

Did you know that singing, humming, and even gargling can also stimulate the vagus nerve? So the next time someone gives you side-eye for belting out Taylor Swift in the shower, just tell them you're doing some serious stress management. You're welcome.

And about your mother-in-law… I’d love to hear from you no matter what you think of her, or if you even have one.

What are your thoughts on A Breath Well Taken? What would you like to see more of? Let me know in a comment below!