158: The Top 5 Breathing Practices for Vagal Tone

In this episode of the Health Upgrade podcast, I dive into the power of breath and its essential role in regulating our nervous system, especially for high performers. We explore why most of us aren’t breathing optimally and how proper techniques can shift our bodies from survival mode into recovery and healing. I break down the science behind vagal tone, heart rate variability (HRV), and the crucial link between breath, inflammation control, and overall health.

You’ll learn about the top five evidence-supported breathing practices for boosting vagal tone, including slow nasal diaphragmatic breathing, resonance breathing, the 4-7-8 breath, box breathing, and the humming breath. I share the benefits, scientific evidence, and practical steps for each method, emphasizing how even just five minutes a day can create meaningful improvements in HRV, stress relief, and emotional regulation.

Ready for a simple upgrade to your day? I challenge you to pick one breathing technique and practice it for five minutes daily over the next week. Notice how you feel by day three! If you found value in this episode, please subscribe, leave a review, and share it with someone who could use a nervous system reset. Consistency is key—let’s start breathing better, together!

Dr. Navaz Habib

Email: podcast@healthupgraded.com
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

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