One 10 second breath exercise can stimulate the vagus nerve so your clear thinking comes back online when you're perceiving stress. Inside this episode, you get a guided 4‑6 breath, practical ways to train it, and a reminder that breath can lower stress and inflammation.

• the stress cascade: amygdala alarm, cortisol surge, prefrontal dimming
• sympathetic versus parasympathetic: why mode matters
• the vagus nerve as a direct line to calm
• the power of a longer exhale for safety signals
• the 4‑6 breath: how to do it and when to use it

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Note: This podcast episode is sponsored by Dr. Rewire's Brain DNA test. Learn more at Unshakeablebrain.ai. If you're a practitioner and you're interested in adding this at-home lab test to your toolkit, go to Unshakeablebrain.ai/expert.

I, Dr. Kylie, no longer work with clients in any endeavor. If you'd like more support for your health, I recommend working with the physicians at the EllieMD telemedicine platform. To get started, go to https://elliemd.com/?bp=drkylie. For health and wellness experts looking to provide this resource to your clients, get started at https://elliemd.com/join-us/?bp=drkylie.

Thank you for joining the Unshakeable Brain community. Dr. Kylie