Our Breathing Body: Breathing Practices to Attune to Your Nervous System and Come Back to Your Center
By Jessica Conway, RN, MSN, RYTT
The Power of the Breath
Before we dive into the practices, let's understand why the breath is so important...
Our breath is a window into our bodily state (nervous system state) and is also the fastest way to modulate our bodily state and intervene at the physiological level. By changing our physiology, the breath has the power to affect our nervous system state and the emerging feelings, emotions, behaviors, and thoughts. For example, when caught in a loop of nervous system activation that triggers a cascade of anxiety, disconnection, and ruminating thoughts, one can intervene at the physiological level by practicing one of the breathing practices attuned to flight to help the body feel settled, connected and grounded again. One may notice that once the body settles, the emotions, behaviors, and mind also settle.
Your breath is the wisest teacher in the room and a forever-life companion, perhaps even a forever-life friend. The breath not only shows us when we are stressed, overwhelmed, and activated through its constriction, hyperventilation, and shallow and restricted nature, but the breath is also quite responsive to our awareness, warmth, and attunement. When one begins to bring more awareness to one’s body and breath, one may notice that even the simple act of awareness has the power to deepen the breath, create spaciousness in the body, and deepen one's connection to self and presence. Try the following practices with a sense of curiosity and self-exploration. Notice what happens in your body before, during, and after the practice. Some of these practices may be just what your body needs to feel regulated, settled, and balanced...while others may not be the right tool for your unique body at this moment. Take inventory. Have fun. May you discover new insights and ways to care for your body, mind, and spirit’s needs.
Breathing Practices
Discover simple, effective breathing practices, most taking less than 3 minutes, to create an internal place of regulation, balance, and connection. Select your type of breathing practice based on the state of your nervous system.
Nervous System State: Flight and Withdrawal/Collapse
The VOOO Breath
WHAT: In working with a nervous system that is in a state of collapse, freeze, shutdown, overwhelm, or fight, Dr. Peter Levine suggests the practice of VOOO sound/breath.
WHY: The VOOO Breath helps one shift out of shutdown, overwhelm, or helps one complete the fight response. The VOOO Breath helps open, expand, and vibrate the viscera, diaphragm, and throat in a way that provides new sensory signals to a shutdown or overstimulated nervous system.
WHEN: Overwhelmed, shutdown, frozen, collapsed, dissociated from body, agitated, aggressive, dysregulated nervous system.
HOW: Take an easy, full breath in and then make an extended "VOOO" (soft o, like ou in you) sound on the exhalation, focusing on the vibrations stimulated in the belly as you complete a full expiration breath (Peter Levine, Clinical Applications of The Polyvagal Theory). You can almost imagine a foghorn in a foggy bay as it resounds through the murk to alert ship captains that they are nearing the land and, thence, guiding them (like the boats) safely home. Repeat 2-3 times, multiple times throughout the day.
Nervous System State: Flight
The Straw Breath
WHY: The Straw Breath has the power to stop a panic attack. It is a reset button for a nervous system and body that is in overdrive.
WHEN: Use this breathing tool during times of overwhelm, anxiety, panic attacks, and racing heart rate.
HOW: Take a gentle but deep inhalation. Imagine having a straw in your mouth and pursing your lips to exhale very slowly until your lungs are 80% empty. Then, close your mouth and slowly exhale the last 20% through your nose. Engage the muscles of your abdomen and diaphragm to expel all of your air. Allow the inhalation to come naturally, and take three regular breaths. Repeat this exercise two or three times.
The 4-7-8 Breath AKA The Relaxing Breath
WHY: The breath is the fastest way to regulate the nervous system. Lengthening the exhale relaxes the nervous system.
HOW: Before we begin, bring the tip of your tongue to the ridge of tissue just behind your upper front teeth and try to keep it there the whole time. Breathe in slowly through your nose for a count of 4. Hold your breath for a count of 7. Exhale a bit forcefully through your mouth for a count of 8, making a whoosh sound on exhalation.
WHEN: Do 4-8 rounds of this breathing technique at least twice a day when feeling overwhelmed or anxious when triggered or if you are having trouble sleeping. You can also use this technique daily as a preventative practice. If done regularly, major physiological changes can be seen in about 6-8 weeks.
Nervous System State: Fight
The VOOO Breath with a Growl
WHAT: To work with a nervous system that is in a state of collapse, freeze, shutdown, overwhelm, or fight, Dr. Peter Levine suggests the practice of VOOO sound/breath.
WHY: The VOOO Breath helps one shift out of shutdown, overwhelm, or helps one complete the fight response. This breath helps open, expand and vibrate the viscera, diaphragm, and throat in a way that provides new sensory signals to a shutdown or overstimulated nervous system.
WHEN: Overwhelmed, shutdown, frozen, collapsed, dissociated from body, agitated, dysregulated nervous system.
HOW: Begin the exercise by finding a comfortable place to sit. Then slowly inhale, pause momentarily at the end of your full inhalation, and then, on the out-breath, gently utter "VOOOOOO..." but this time, imagine you are a fierce, wild animal protecting your family and cubs. Add jaw movements, teeth, clawing hands, and growl as you VOOO on the exhale. Sustain the sound throughout the entire exhalation. Vibrate the sound as though it were coming from your belly. At the end of the breath, pause briefly and allow the next breath to fill your belly and then chest slowly. When the in-breath feels complete, pause momentarily, and again make the VOOOOO sound with a growl on the exhalation until it feels complete. It is important to let sound and breath expire fully and then to pause and wait for the next breath to enter on its own when it is ready. Repeat 2-3 times.
Breathing for Balance
Box Breathing
WHY: Balances the autonomic nervous system.
HOW: Decide if you want your "box" to consist of 4, 6, or 8 second breath count. If you chose 6 seconds, you will inhale for a count of 6, hold full for a count of 6, exhale for a count of 6, and hold empty for a count of 6.
WHEN: Use this breathing technique for 2 minutes when you want to balance your nervous system and physiology. You can also use it daily as a preventative practice to keep your body in balance.
Box Breathing and the CO2 Tolerance Test Exercise
WHAT: The CO2 Tolerance Test is a quick measure of how well you manage your CO2 and determines whether you are overbreathing or underbreathing. It also determines how well you can control your breathing on a mechanical and chemical level. Side Note: This test does not have anything to do with fitness level.
WHY: To determine the length of your "Box" for Box Breathing and to measure your CO2 tolerance level.
HOW: Take a deep Inhale through your nose and take in as much air as you possibly can. Start a timer and begin to slowly exhale through the nose in a controlled and consistent manner.
RESULTS: If it takes less than 20 seconds to expel air (low CO2 tolerance), write 3. If it takes 25-40 seconds (moderate CO2 tolerance), write 5-6. If it takes more than 50 seconds (high CO2 tolerance), write 8-10.
PRACTICE: Now do 2 minutes of box breathing; use the number we just found.
Alternate Nostril Breathing
WHY: Balances the autonomic nervous system.
HOW: Bring your right hand up to your nose, with your index finger hovering over your left nostril and your thumb hovering over your right nostril. Use your thumb to block your right nostril. Inhale through your left nostril. Use your index finger to block your left nostril. At this point, both nostrils should be held closed. With both nostrils blocked, hold your breath for a beat or two. Release your thumb to unblock your right nostril and exhale. Take a pause at the bottom of your exhale. Then, keeping your left nostril closed, inhale through your right nostril. Use your thumb to block off your right nostril. With both nostrils held closed, hold your breath again for a beat or two. Release your index finger to unblock your left nostril and exhale. In summary, that’s in through your left, out through your right, in through your right, out through your left. Whenever a nostril isn’t in use for an inhale or an exhale, it should be held shut with your finger or thumb. Repeat the process for as long as you like.
Neural Breathing Exercises as Interventions for Resiliency and Widening the Window of Capacity
Rhythmic Hyperventilation Breathing (Often Referred to as Wim Hof Breathing)
WHY: Neural Exercise to Widen the Window of Capacity and Increase Resilience of the Nervous System.
HOW: Breathing in through the nose (full, strong inhale) and out through the mouth (gently let the breath go/don't force it out); each round consists of 30 circular breaths. On the last breath, you will exhale fully, and hold yourself empty for as long as you can, after the breath hold, take a full strong inhale, and sustain this inhale for 15 seconds. You can do 3-4 rounds of this type of breathing - 30 circular breaths, followed by an extended breath hold on the exhale, followed by a strong inhale and hold full for 15 seconds.
Integrating These Practices Into Your Every Day
I hope you enjoyed practicing and playing with these breathing practices. It's not just about the practices; it's about making them a natural part of your day. I invite you to explore new ways to integrate these practices into your daily routine. From morning rituals to bedtime practices, pick a few of your favorites and create a ritual of aliveness, balance, and holding on to your center.
May you discover new insights and ways to care for your body, mind, and spirit. With Love,
Jess
Hold on to your center, for that is the only way
About Jessica Conway
Jessica Conway, RN, MSN, RYTT, is a multifaceted healer with over 14 years of critical care nursing experience. A passionate seeker of truth and wisdom in the human experience, Jessica's journey from burnout and nervous system dysregulation led her to become a Somatic Practitioner, Safe and Sound Protocol Provider, Yoga Instructor, and Meditation Guide. With a heart that feels life intensely, she created the transformative course "Rising in Resilience - Freedom from Burnout for Nurses and Healthcare Professionals" to empower Nurses and other Healthcare Professionals to prevent and heal burnout and nurture resilience. As a trauma-informed Somatic Practitioner, her mission is to help others trust their inner guidance, rekindle their vitality, and embark fearlessly on their unique path towards a full and authentic life, grounded in the body and truth.
Meet Jessica and learn more about somatic healing on The Embody Lab’s Therapist Directory.
If you’re interested in understanding more about how somatic practices can help you, consider working with a Somatic Therapist or Practitioner. The Embody Lab’s Somatic Therapist and Practitioner Directory can help you find the right practitioner to support your journey towards more self-compassion, connection, and authenticity. Explore our directory and find the support you need.
