Breathwork: A Tool for Self-Regulation of the Nervous System to Influence the Polyvagal Response 🫁

Breathwork is a powerful practice that can help self-regulate the nervous system and influence the polyvagal response. The breath is a unique tool because it can be consciously controlled and modified to impact our physiological and emotional states.

By intentionally regulating our breath, we can stimulate the vagus nerve and activate the parasympathetic branch of the autonomic nervous system, which promotes relaxation and a sense of safety. Slow, deep diaphragmatic breathing, often called "belly breathing," can help trigger the body's relaxation response, decrease heart rate, lower blood pressure, and reduce the production of stress hormones.

Additionally, specific breathwork techniques, such as alternate nostril breathing, box breathing, or extended exhale breathing, can further engage the parasympathetic system and enhance the regulation of the nervous system. These techniques typically involve specific patterns of inhalation, exhalation, breath retention, or ratio-based breathing.

By engaging in breathwork practices regularly, we can develop a greater awareness of our breath and use it as a tool to shift our physiological and emotional states. This can be particularly helpful for those of us experiencing stress, anxiety, or trauma-related dysregulation, as breathwork provides a tangible and accessible means of self-soothing and self-regulation.

In the context of the polyvagal theory, breathwork can facilitate a shift from sympathetic arousal (fight-or-flight) or dorsal vagal shutdown (freeze) states to the ventral vagal state of social engagement and rest. It helps create a sense of safety, connection, and calm, promoting a balanced autonomic nervous system and supporting overall well-being.

“The deeper your interior silence, the more profoundly God will work in you without your knowing it.”— Father Thomas Keating

It's important to note that while breathwork can be beneficial for many people, it may not be suitable for everyone, particularly those with certain respiratory or cardiovascular conditions. It is advisable to learn and practice breathwork techniques under the guidance of a qualified instructor or healthcare professional.

To experience guided breathwork with a trained facilitator, check out our events page.