Breathing For Nervous System Shift (Polyvagal Theory)

This calming breathing practice is inspired by the work of Dr. Stephen Porges and his research on the Polyvagal Theory. Extending your exhales allows your body to come to a calmer state, which can then translate to a calmer mind.

Transcript

To begin this practice,

I invite you to take a comfortable seat,

Perhaps closing your eyes,

Perhaps keeping them open,

And just take a few moments here to draw your attention to your breath.

Noticing the way the air feels as it enters and leaves your body,

Noticing whatever there is here to notice,

Perhaps noticing where in your body the air goes.

If you're breathing higher up into your chest or lower down into your abdomen,

Just noticing this with mindful curiosity.

Next,

I will guide you through a few breaths where we will extend our exhales.

So inhale and exhale,

Inhale and exhale,

Nice and slow.

Inhale and a nice slow exhale.

Inhale and exhale.

Continue breathing like this for a few moments on your own,

Just making the intention to draw out your exhales,

Following them all the way out.

If you find it helpful to keep count,

You can aim to inhale for about four seconds and exhale for about six seconds or longer.

And as a little experiment,

I now invite you to bring a gentle hum to your exhale.

Continue doing this on your own for a few more moments,

Noticing any changes that happen in your body or your mind,

Noticing any points of tension in your body,

Anywhere that you experience some constriction or holding.

Bring some compassionate attention to that part of yourself and perhaps directing your hum exhale to that part of your body,

Inviting it to soften,

Inviting a sense of calm and relaxation.

Now taking a pause here to just notice whatever you notice in this space that you've created within yourself.

If you experience a greater sense of peace or calmness,

Just I invite you to bring your awareness to that and notice what that feels like in your body and your mind and just giving yourself a few moments to soak in that experience before you move on with your day.

Reviews

Thank you!

Very transcending, lovely

Excellent calming, gentle and some breath work.

Lovely.

🙏🏼very short aber efficient

Thank you Angela for this guided meditation using breath work. It’s the second time listening to it and both times I’ve entered a state of rest and relaxation. My Garmin watch goes from a sea of orange, to one of blue which as a sufferer of Long Covid is a delight to see. I’d love for you to record more guided breath work like this one, and maybe a little longer. Thank you again.

Very soothing and relaxing. Thank you 🙏🏻

Relaxing feel in peace

I felt like I was in the sleep/awake state right before you wake up from rest, which is one my favourite relaxed states.

Felt so good, thank you. I’m only just beginning to learn about polyvagal theory and this was great.

I found this deeply calming and restorative. Angela thank you for this great practise, your pacing and sharing your gifts. It's great you also acnowledge Stephen Porges work on the vagus nerve - which I find so interesting. I hope you introduce other practises that support the work of our 'beautiful and wandering' 10th cranial nerve.

Lovely! Thank you for sharing.

Thank you! A general feeling of agitation in the body changed into calmness and joy.

Loved it! Thank you!

Very soothing. I like the invitation to honor the Vagal tone and treat myself with compassion.