Tantric Breathing and the Vagus Nerve

Breathing and the vagus nerve – how does it work?

The vagus nerve is the longest nerve in the human body. It extends from the base of the skull, bypassing the spinal column and innervating most major organs such as the heart, lungs, digestive system, and some areas of the reproductive system such as the uterus and cervix in women and folks with that anatomy.

The vagus nerve is the primary conductor for parasympathetic output. The parasympathetic branch of your autonomic nervous system is responsible for the “rest and digest, pleasure and play” responses we experience when feeling safe and relaxed.

In short, the vagus nerve, and more specifically, the ventral vagal pathway, is what’s in charge when we are happy, relaxed, and available for connection.

When we are feeling stressed, scared, anxious, agitated, etc., this usually indicates that our “fight or flight” or defensive responses are engaged. Similarly, when we feel depressed, listless, or immobilized, this is an indication that our defensive “freeze” response has taken charge of our nervous system.

Being in a defensive response is appropriate when there is an active threat occurring. Defensive responses are how the body defends itself from being violated or harmed in some way. The autonomic nervous system is designed to respond to threats or danger IN THE MOMENT but then return to safety when the threat has been alleviated.

Unfortunately, due to the culture that we currently exist within, many of us actually ARE under constant threat of harm, whether it be financial, societal, communal, legislative, etc.

And yet, we must still live, we must still exist, and we MUST still try to squeeze “an ounce of joy” out of the cluster fuck we are all currently living through.

So when the shit hits the fan, how do we stay regulated, present, and aware? And how do we return to safety, connection, and pleasure, once the shit has been cleaned up and the fan has been turned off?

“The how” is contained within the one thing that is with us in every moment of every day. And the one thing we absolutely can not live without…our breath.

Tantric Breathing and the vagus nerve

Our breath is our portal for accessing the vagus nerve function of the autonomic nervous system and molding our experience.

For example, when you are in a defensive response, such as fighting or fleeing, your breathing is usually very rapid, shallow and only engages the upper portion of your lungs. This means that you are in a sympathetic nervous system response. But, if you change the way you are breathing by consciously taking a few deep and long slow breaths, you “calm down” and can think, see, and understand things more clearly.

The invitation to “take 10 deep breaths” before responding to an emotional trigger affirms that you can change your experience by changing the pace and pattern of your breath.

This is where Tantric breathing becomes important for engaging the vagus nerve. Tantric breathing is yogic breathing, meaning the breath is deliberate, focused, and intended to cause a specific result. Depending on your lineage of practice, there may be multiple styles of Tantric breathing to choose from.

Breathing and the Vagus Nerve – techniques for vagus nerve breathing

At IATE we work with several styles of Tantric breathing to engage the vagus nerve. The methods of 21 breaths, Tantric color breathing (aka 3 lights breathing), and mantric chanting all work effectively to tone the vagus nerve and enhance vagal output.

The most effective Tantric breath we use for intentionally engaging the vagus nerve is a breath referred to as “The Oshun Breath”. The Oshun Breath was developed by Tantric Yogini Carla Tara and transmitted to Devi Ward Erickson in 2009. The Oshun Breath is the most effective tool we have encountered for “flipping the switch” of the ANS and regrounding your experience in the “rest, relax, pleasure, and play” response.

The Oshun breath, described by Carla Tara as a “yin” breath, works effectively to shift the ANS OUT of a defensive response (fight, flight, freeze, or fawn) and INTO a connective response -connection to your body, your emotions, your SELF. And from there, the somatic capacity to connect with others – partners, friends, associates, etc.

The Oshun Breath is one of the primary Tantric breathing methods we teach for facilitating the healing and release of sexual trauma, re-establishing and deepening connection between partners, separating orgasm from ejaculation in men, and experiencing multiple, extended, and expanded orgasms for all bodies.

The Oshun Breath looks easy (you can Google it online), but it is actually a very nuanced and powerful Tantric breathing method. It took Dr. Chris Erickson over a year to relax and open his throat chakra enough to perform this breath correctly and be qualified to teach and coach others to perform the method effectively.

Correctly demonstrating and performing the Oshun Breath is a requirement for all certified Authentic Tantra® and Tibetan 5 Element Tantra practitioners. There are currently several former, uncertified students of IATE teaching the Oshun Breath online. Their implementation of this method is incorrect, and therefore, what they are teaching to their online audience is incorrect. Although practicing the Oshun Breath incorrectly probably won’t hurt you, you will not experience vagus nerve activation or receive the nourishing benefits of this practice if you follow incorrect instructions. And wouldn’t you rather learn tantra from someone who is actually certified and therefore qualified to teach you these methods?

Feel free to visit our decertified practitioner page to ensure you are working with Tantra practitioners who are qualified to teach the methods they publicly present.