Vagal Push

This exercise stimulates the vagus nerve, quickly generating a sense of calm during moments of stress or anxiety.

1 Take a deep breath in through your nose.

2 Pinch your nose shut and close your mouth.

3 Exhale against the closed airway while simultaneously bearing down, maintaining pressure for a few seconds. This will mimic the sensation of a bowel movement or unclogging your ears on a plane.

4 Release your nose and mouth and breathe normally. A modified approach can be performed by not holding your breath and instead exhaling while bearing down.