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Polyvagal Institute
@polyvagalinstitute

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Because breathing is the unique autonomic process that we can also take control of at will, slowing it down sends a powerful signal to the rest of the Autonomic Nervous System: “If I have the time to breathe slowly, I’m probably not actually running for my life. Maybe I am safe, and we can turn things down a little, autonomically speaking.” To accomplish this, deep and slow exhalations activate sensors in our respiratory system that serve as vagal triggers, causing us to downshift our autonomic state. This message of safety then proceeds to bounce up and down our vagus until it reaches the rest of our body, making breathing an incredibly powerful tool for keeping our entire body calm and cool. Long exhalations, in particular, are key to this process. The opposite type of breathing, with short exhalations and long inhalations, effectively mimics the act of hyperventilation and can have the opposite effect, revving up our ANS into a state of danger. So next time you feel anxious or overly activated, do yourself a favor and take that deep breath, hold it for a moment, and then breathe out very slowly... You are activating your vagus and effectively telling your body that, by virtue of having the time to slow down and take this breath, you are actually safe and not running for your life. Your body will get the message. Content from Our Polyvagal World by Stephen Porges and Seth Porges, published by WW Norton & Company. Launching September 26; available for pre-order now wherever books are sold. #triggers #safety #breathe #emotionalfreedom #groundingtechniques #vagusnerve #innerstrength #bodymindsoul #mindfulness #mindfulmeditation #selfawareness #chronicpainrelief #chronicpain #chronicpainlife #feedthesoul #anxietyattack #nervoussystem #nervoussystemregulation #selfcompassion #healingtrauma #somaticexperiencing #anxietyfighter #nervoussystemhealing #polyvagal #polyvagaltheory