The "vagal brake” is an important part of our body's control system. It's like the brakes on a bicycle that help you go faster or slower when you need. The vagal brake slows down your heart rate to keep it within a healthy range (between 60 and 80 beats per minute). Without the vagal break, your heart would beat too fast, which could be dangerous. This brake system can both slow down and speed up your heart rate to give you the right amount of energy for each moment.

It also affects your breathing rhythm. When you breathe in, your heart beats a little faster. When you breathe out, the brake engages and your heart rate slows down again. It's like gently squeezing and releasing the bicycle brakes or turning the volume up or down, on a round dial.

The vagal brake allows you to tap into the energy of your fight-or-flight response without going into full survival mode. It's like a safety net that keeps you from feeling overwhelmed by that intense energy.

Now, we need to use the vagal break along with breathwork. For example; If you've been stressed for a long time, you might be used to shallow breathing. When someone tells you to take a deep breath, it's like releasing the brakes even more. Instead, focus on extending your exhale, which engages the brake slightly and helps calm your system.

If you're feeling anxious and want to calm down, concentrate on your exhale. If you're feeling stuck and want to become more alert, focus on your inhale.


OVERVIEW

The Vagal Brake

The vagal brake is a regulatory mechanism that helps modulate your heart rate, breath, and overall level of activation. It allows your system to shift fluidly between states of rest and engagement.

Breath as a Regulator

  • Inhalation gently increases activation

  • Exhalation promotes calming and settling

If you feel anxious → extend your exhale
If you feel depleted → deepen your inhale

Pendulation

Pendulation refers to the natural oscillation between activation and relaxation.

Reconnecting with this rhythm allows your system to:

  • Process stress

  • Avoid becoming stuck in extremes

Vagal Brake Exercise

  1. Stand with both feet grounded

  2. Shift your weight gently from one side to the other

  3. Inhale as you move toward activation

  4. Exhale as you return to a grounded state

Explore the dynamic balance between energy and stability.