Interview: Breath, the Vagus Nerve and the Teacher’s Role

We spoke with Anika Voss, a senior teacher and somatics specialist, about breathing practices that stimulate the vagus nerve, their clinical implications and how teachers can responsibly introduce them in class.

Highlights from the conversation

“The breath is both tool and mirror. It changes the nervous system and also reveals its current state,” Anika explains.

Q: How do breathing practices influence the vagus nerve?

Anika: “Slow, extended exhalations and diaphragmatic breathing increase parasympathetic tone by influencing the baroreflex and vagal afferents. Practices that integrate slow exhale with gentle motor activity are particularly effective for down-regulating arousal.”

Q: Which breath techniques are classroom-safe?

Anika: “Start with 5-minute diaphragmatic breathing, then add 1:2 inhale-exhale ratios or box breathing without force. Avoid advanced breath retention or intense pranayama unless you are trained and have clinical oversight.”

Q: What about students with trauma or anxiety?”

Anika: “Offer options. Some students may find breathwork triggering. Invite rather than instruct: ‘If you’d like, try a gentle expansion of the belly on the inhale.’ Provide upright alternatives and emphasize choice.”

Q: Practical teacher tips?

• Model slow breath and describe sensations instead of prescribing outcomes
• Use language that reduces pressure: ‘You might notice…’ rather than ‘You must…’
• Integrate breath into movement to increase safety and embodiment

Takeaway

Anika’s perspective is clear: breath practices are potent and accessible, but they must be taught with humility, clarity and attention to consent. Teachers who adopt gentle, inclusive breath work can support students’ nervous system regulation without overstepping clinical boundaries.