We’ve all done it — in a meeting, during a conversation, or while trying to focus. A yawn sneaks out, and suddenly you’re covering your mouth, hoping no one takes it the wrong way. Many of us were taught yawning is rude or a sign of boredom. In reality, yawning is one of your body’s most natural ways to calm and reset your nervous system (Porges, 2022).
Yawning: More Than Just Tiredness
When you yawn, your jaw stretches, your eyes may water, and your chest expands with a deep breath before slowly letting go. Often a sigh, swallow, or tear follows. These simple movements are signals to your body that it is safe to relax (Lopez-Blanco et al., 2025). Research suggests yawning can help regulate nervous system activity, shift the body out of stress mode, and bring a sense of release (Porges, 2022; Corey et al., 2012).
In therapy settings, clinicians sometimes watch for yawns as a sign that a client’s body is moving from a defensive state toward balance and regulation. This aligns with Polyvagal Theory, which explains how the vagus nerve supports transitions between stress, shutdown, and safety (Porges, 2022; Rosenberg, 2017).
The Side-Gaze Exercise: Inviting a Yawn On Purpose
Yawns don’t always appear on command, but there is a simple exercise that can invite the same kind of reset. The Side-Gaze Exercise is a gentle practice that taps into the same calming pathways. Developed as part of vagus nerve self-help work, it has been widely used in polyvagal-informed practices to support regulation (Rosenberg, 2017; Providence Health, 2023).
To try it, sit or lie comfortably with your head and shoulders facing forward. Without moving your head, shift your eyes as far left as you can and hold for 30–60 seconds. Many people notice a sigh, swallow, or spontaneous yawn. Then return to center, rest briefly, and repeat to the right. These small shifts are signs the body is letting go of tension and moving toward a calmer state (Providence Health, 2023).
Why It Works
Both yawning and the side-gaze exercise engage the body’s calming system through the ventral branch of the vagus nerve. When this pathway is active, the body feels safe, grounded, and open to connection (Porges, 2022). Research shows that higher vagal tone — the strength of this calming system — is linked with improved regulation, resilience, and the ability to recover from stress (Lopez-Blanco et al., 2025).
The gentle stretch of the side-gaze exercise works through the eye and neck muscles, which are connected to vagal pathways. These connections signal the nervous system that it is safe, which is why people often notice yawns or sighs afterward (Rosenberg, 2017).
Your Body Already Knows
The best part about these tools is their simplicity. A yawn or a sideways glance doesn’t require equipment or training — just awareness and practice. They remind us that the body isn’t broken; it is doing its best to keep us safe. Sometimes all it takes is a natural yawn or the side-gaze exercise to shift out of stress and back toward calm (Porges, 2022; Lopez-Blanco et al., 2025).
About the Author
Jamie McIntyre is a Masters-level Registered Social Worker and Psychotherapist, and a proud member of the Manitoba Métis Federation (Red River Métis). Based near Wardsville, Ontario, she brings lived and professional experience as a clinician, farmer, coach, frontline worker, and educator. Trained in Polyvagal-Informed Approaches, CBT, EMDR, ACT, and Narrative Therapy, Jamie also integrates holistic, land-based, and equine-assisted methods. She works with clients aged 12 and up, focusing on anxiety, depression, trauma, grief, burnout, and life transitions.