Breathwork Ch 2 :Breathing Through the Nervous System — Polyvagal Theory Explained

How Breath Shifts You Between Safety, Survival, and Shutdown

Why This Matters

Most people think of breathing as automatic—just something the body does to keep us alive. But breath is also the only body rhythm you can control that directly influences your nervous system. Understanding how your breath connects to your body’s sense of safety, stress, or overwhelm gives you a powerful tool for managing your emotions.

This is where Polyvagal Theory, developed by Dr. Stephen Porges, becomes life-changing.

What Is Polyvagal Theory?

Polyvagal Theory explains how your autonomic nervous system is constantly scanning for danger or safety, moving you into one of three states:

• Ventral Vagal — calm, connected, and present

• Sympathetic — fight, flight, or heightened alertness

• Dorsal Vagal — shutdown, freeze, or emotional disconnection

Each of these states influences your breathing in predictable ways. The exciting part? You can shift between them with targeted breathwork.

The Three Nervous System States and Their Breath Patterns

Nervous System State	Breath Pattern	Body Response	Emotional Tone
Ventral Vagal	Smooth, steady, nasal	Relaxed body, open posture	Calm, focused, socially engaged
Sympathetic	Rapid, shallow, chest-based	Tense muscles, racing thoughts	Stress, fear, anger, anxiety
Dorsal Vagal	Shallow, faint, frozen	Collapsed posture, low energy	Numbness, fatigue, shutdown

How Breath Helps Shift States

Your nervous system changes your breath—but your breath also changes your nervous system. Here’s how you can use breathwork to regulate each state:

1. Ventral Vagal: Calm and Connected

Use breath to stay regulated and fully present. Try:

• Heart Coherence Breathing: Inhale for 5 seconds, exhale for 5 seconds, focusing on your heart. This balances your emotional rhythm.

• Ujjayi (Ocean Breath): Nasal breathing with slight throat constriction to keep your breath smooth and grounding.

• Soft Belly Breathing: Gentle belly breaths with full, relaxed exhales to maintain parasympathetic tone.

2. Sympathetic: Fight or Flight Response

Use breath to downshift from stress or overwhelm with:

• Box Breathing (4-4-4-4): Inhale, hold, exhale, hold each for 4 seconds. Perfect for anxiety or anger.

• Extended Exhale Breathing: Inhale for 4 seconds, exhale for 6–8 seconds. This stimulates the vagus nerve and lowers cortisol.

• Cooling or Lion’s Breath: Techniques that melt physical tension and emotional heat.

3. Dorsal Vagal: Shutdown and Disconnection

Gently reawaken your energy without pushing too hard:

• Kapalabhati (Breath of Fire): Short nasal exhales with passive inhales to stimulate alertness and warmth.

• Humming Breath: Slow exhales while humming activate the vagus nerve and soothe the body.

• 3-Part Yogic Breath: Inhale into belly, ribs, then chest; exhale in reverse. Helps restore full, grounded breathing.

Tip: Avoid deep forced breaths in this state. Gentle, rhythmic breathing works best.

Quick Reference: Breath Techniques for Each State

State	Breath Pattern	Best Techniques
Ventral Vagal	Smooth, nasal, steady	Heart Coherence, Ujjayi, Soft Belly
Sympathetic	Fast, shallow, chest	Box Breathing, Extended Exhale, Cooling Breath
Dorsal Vagal	Shallow, faint, stuck	Kapalabhati, Humming, 3-Part Yogic Breath

Daily Practice: Using Breath as Emotional Hygiene

Try this simple 5-minute check-in to stay connected to your nervous system and emotional state:

• Notice your breath. Is it fast, slow, deep, or shallow?

• Tune in to your current feelings. What emotions are present?

• Match your breathwork to your state using the techniques above.

• Reflect quietly, jotting down thoughts like:“Today I noticed my breath was…”“After breathing intentionally, I felt…”

Over time, tracking your breath will foster deeper self-awareness and resilience.

Final Reflection

You don’t just experience emotions—your nervous system creates the environment in which those emotions arise. Breath is your built-in bridge between body and mind, between survival and safety.

With simple, consistent breathwork practices, you can start recognizing when you’re anxious, disconnected, or regulated—and shift yourself toward what your body needs most.

At RAPHA Counselling & Wellness, we guide clients using breathwork alongside talk therapy, helping them move through trauma, anxiety, and overwhelm toward healing and presence. When you’re ready to reconnect with your body’s signals, your breath will lead the way.

Coming Up Next: Breathing with Emotions

In our next post, we’ll explore how specific emotions shape your breathing patterns—like how anger sharpens the exhale or grief creates long, shaky sighs. You’ll learn how to use breath as emotional alchemy, shifting how you feel by shifting how you breathe.

From panic to peace. From shutdown to spark. From numbness to flow—breath knows the way.