Our bodies are wired for survival, constantly scanning for anything that might disrupt our well-being. This sophisticated alert system, better known as our nervous system, can get a bit overloaded when life gets busy or overwhelming. The good news is that learning how your body works can empower you to create calm from the inside out.
Nervous System Essentials
Your body’s automatic pilot, otherwise known as the autonomic nervous system, (ANS)—has two main modes:
- Sympathetic Nervous System (SNS): Think of this as your internal alarm clock, ready to jolt you into action when you sense danger or stress.
- Parasympathetic Nervous System (PNS): The soothing lullaby that helps you rest and digest, letting your heart rate slow and your muscles unwind.
Ideally, these two systems work in harmony. But modern life often tips us into SNS overdrive. This leads to that frazzled, “I’m juggling fifteen things at once” feeling.
Why the Vagus Nerve Matters
Running from your brainstem all the way down into your belly, the vagus nerve is like the grand connector between mind, body, and emotional health. When activated, it signals the body to move into that restful, restorative PNS state. Think of the vagus nerve as your built-in chill button—one you can press through conscious breathing and other relaxation techniques.
Trauma Responses: The Body’s Built-In Safety Mechanism
Our bodies are incredibly smart. They’ve evolved to respond to threats—real or perceived—with a range of automatic reactions often labeled as fight, flight, freeze, or fawn. These responses helped our ancestors survive in wild environments. Today, they can still activate in all kinds of situations, from too many notifications on our phones to more serious traumatic events.
It’s important to remember:
- These reactions aren’t “bad” or “crazy”—they’re protective.
- Feeling stuck or overwhelmed is common, especially after repeated stress or trauma.
- You can learn to recognize and gently guide your body out of chronic stress mode.
You’re not broken; you’re brilliantly wired for survival. And you can absolutely learn new ways to soothe and support yourself.
Breathwork: Why It Works
Enter breathwork, the practice of taking slow, intentional breaths that help reset the nervous system. When you regulate your breathing, you send a clear signal to your brain and body that it’s safe to relax. Over time, consistent breathwork can improve your ability to bounce back from stress, boost your mood, and enhance overall resilience.
Two Simple Techniques to Try
Box Breathing (4-4-4-4)
- How-to: Inhale for four counts, hold for four, exhale for four, and hold again for four.
- Why it helps: This method keeps oxygen and carbon dioxide in balance, lowering heart rate and calming the mind. It’s quick, easy, and ideal for busy moments when you need to ground yourself.
Extended Exhale Breathing
- How-to: Inhale gently for a count of four, then exhale slowly for a count of six—or even longer if it feels comfortable.
- Why it helps: The deliberate, longer exhale engages your vagus nerve, steering you into the parasympathetic “rest and digest” state. It’s especially effective when you’re feeling anxious or overstimulated.
Embracing Our Responses & Harnessing Our Power
We all have days when the world feels like it’s moving way too fast. Sometimes our minds and bodies just need a friendly reminder to slow down. Trauma and stress responses aren’t flaws; they’re adaptive mechanisms that kept you safe at one point in time. With a little practice, curiosity, and self-compassion, you can learn to recognize those cues and use techniques like breathwork to navigate them.
Remember:
- You can’t always control what happens in life, but you can learn to control how you respond.
- Small, consistent actions add up. Even a few focused breaths each day can do wonders in the long run.
- You’ve got this. With practice, your nervous system will start to get the memo that calm is the new normal.
If you’re feeling called to dive deeper, consider exploring breathwork and body-based therapies with a supportive guide. Because when it comes to self-regulation, a little knowledge goes a long way and your nervous system will thank you for it.
Ready to explore how breathwork could fit into your daily life? Book a free Discovery Call
and let’s chat about your goals, challenges, and how personalized breathwork techniques can help you tap into deeper calm and self-awareness.
