The 60 second reset your body’s been missing

The vagus nerve is the longest calming nerve in your body. It runs from your brainstem down through your face, throat, heart, lungs, and gut. When it’s active, your body gets the message: you’re safe, recover, digest, and think clearly.

Why busy pros should care

When vagal tone is strong, people often report:

• Lower stress reactivity (you stop spiraling as fast)

• Steadier focus & decision-making

• Better sleep & HRV (recovery = performance)

• Fewer “stressy” cravings and improved digestion

Translation for the workday: fewer reactivity lapses, more clarity under pressure, and a body that bounces back instead of burning out.

Quick self-check (be honest)

• Do you wake up wired or tired?

• Do small stressors set off big reactions?

• Afternoon brain fog, gut issues, or jaw tension? If you nodded “yes,” your vagus nerve could use some love.

Tee’s 60-Second Vagus Nerve Routine (office-friendly)

Do this between meetings or before a big decision :

1. Long Exhale Breathing – 4 seconds in, 8 seconds out × 5 breaths.

2. Humming – hum a low note for 20–30 seconds (vibrates the vagus via your vocal cords).

3. Cold Splash – cool water on your face or a cold can against your cheeks/neck for ~10–15 seconds.

Why it works: long exhales, vocal vibration, and brief cold all signal “safe” to your nervous system,nudging you from fight/flight into rest/focus.

Add these micro-habits this week

• Posture reset: unclench jaw, drop shoulders, breathe out longer than you breathe in (do it when you open email)

• Walk after meals: 5–10 minutes to aid digestion + downshift stress

• Gargle or sing in the car: daily vocal work = daily vagus training Hydrate + electrolytes: nerves conduct signals better when you’re not dehydrated

• Sleep buffer: defend the 30 minutes before bed, dim lights, no doom scroll, 4-8 breathing

Myths to retire

• “I need 30 minutes to calm down.” Nah. Even 60 seconds helps. Consistency beats intensity

• “If I’m not meditating, it doesn’t count.” Breath, hum, cold, walking, posture—these all count

• “I should feel Zen immediately.” Often you’ll notice subtle changes first: softer jaw, deeper breaths, clearer head

For leaders & teams

High performance isn’t “push harder.” It’s push smart: stress → reset → execute.
I teach teams a 90-second neuroscience reset and an easy toolkit to reduce reactivity, improve focus, and increase engagement.

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Curious how to train your vagus nerve for your workday (not just in theory)?
👉 Book a 15-minute intro call, let’s map out your reset routine