Dorsal Vagal Shutdown and Breathwork
Quick Jump Links
What is Dorsal Vagal Shutdown?
The Science Behind Dorsal Vagal Shutdown
How Conscious Connected Breathwork Supports Healing
Exploring Dorsal Vagal Shutdown and Conscious Connected Breathwork
Have you ever felt frozen in the face of stress, unable to act or connect with the world around you? This experience, known as dorsal vagal shutdown, is your body’s way of responding to overwhelming situations by shutting down emotionally and physically. It’s part of the autonomic nervous system’s natural defence mechanism, but when prolonged, it can leave you feeling disconnected, lethargic, and trapped in survival mode.
Conscious Connected Breathwork offers a pathway out of this state, helping to re-regulate the nervous system and reconnect you to a sense of safety and vitality. By intentionally working with your breath, you can activate your body’s innate healing abilities and move from shutdown to balance. In this article, we’ll explore the science behind dorsal vagal shutdown, how it affects the mind and body, and the transformative role of Conscious Connected Breathwork in supporting recovery and growth.
If you’re new to breathwork, check out our Breathwork for Beginners Guide for a simple introduction. For a deeper dive into the autonomic nervous system and how it relates to breathwork, our Basic Primer on the Nervous System is a great resource.
Dorsal vagal shutdown is a survival response activated by the autonomic nervous system when the body perceives a situation as overwhelmingly stressful or threatening. Unlike the fight-or-flight response, which mobilises energy to confront or escape a threat, dorsal vagal shutdown leads to immobilisation—a state of "freeze." This is controlled by the dorsal branch of the vagus nerve, part of the parasympathetic nervous system.
When this response is triggered, the body essentially "shuts down" to conserve energy, protect itself, and cope with an unbearable situation. While this mechanism is designed to be temporary, prolonged dorsal vagal activation can leave individuals feeling stuck, numb, and disconnected from themselves and others.
Key Characteristics of Dorsal Vagal Shutdown
Physical Symptoms: Lethargy, fatigue, shallow breathing, and reduced physical energy.
Emotional Symptoms: Numbness, apathy, dissociation, and difficulty connecting with emotions.
Cognitive Effects: Brain fog, inability to focus, and a sense of disconnection from reality.
For a deeper understanding of the nervous system and its responses, explore our Basic Primer on the Nervous System.
Why Does Dorsal Vagal Shutdown Occur?
This state is often triggered by:
Unresolved Trauma: Past experiences of trauma can sensitise the nervous system, making it more prone to shutting down in response to stress. Learn more about trauma responses in our Trauma Responses Blog.
Chronic Stress: Prolonged exposure to stress without adequate recovery can push the nervous system into shutdown.
Perceived Threats: Situations that feel emotionally or physically unsafe can activate this response.
While dorsal vagal shutdown serves an adaptive purpose in extreme situations, staying in this state for too long can have negative effects on mental, emotional, and physical health. Understanding how it works is the first step toward healing and reclaiming balance.
The Role of the Vagus Nerve
The vagus nerve, often referred to as the "wandering nerve," connects the brain to the heart, lungs, and digestive system. It plays a key role in regulating stress responses, including fight-or-flight, rest-and-digest, and the freeze response. Research suggests that improving vagal tone—your ability to regulate the vagus nerve—can help shift the body out of dorsal vagal shutdown and into a state of connection and calm.
Discover how breathwork impacts vagal tone in our The Vagus Nerve and Breathwork article.
The dorsal vagal shutdown response is a crucial part of our autonomic nervous system (ANS), designed to help us survive overwhelming or life-threatening situations. To fully understand its mechanics, we must explore the role of the vagus nerve, the autonomic nervous system, and the Polyvagal Theory developed by Dr. Stephen Porges.
Understanding the Vagus Nerve and the Autonomic Nervous System
The vagus nerve, the longest cranial nerve in the body, connects the brain to key organs like the heart, lungs, and digestive system. It plays a pivotal role in regulating the autonomic nervous system, which governs involuntary processes such as heart rate, digestion, and respiration.
The ANS operates through three primary states:
Sympathetic Activation: The fight-or-flight response, mobilising energy to face danger.
Parasympathetic Activation (Ventral Vagal): The rest-and-digest state, associated with relaxation, connection, and safety.
Dorsal Vagal Activation: The shutdown or freeze response, which immobilises the body to conserve energy and protect against perceived threats.
In dorsal vagal shutdown, the vagus nerve signals the body to reduce energy expenditure drastically. Heart rate slows, breathing becomes shallow, and there’s a sense of numbness or dissociation. While adaptive in extreme cases, prolonged shutdown can hinder emotional regulation, mental clarity, and physical health.
Polyvagal Theory and Dorsal Vagal Shutdown
Dr. Stephen Porges’ Polyvagal Theory provides a framework for understanding the complexity of the vagus nerve and its three branches:
Ventral Vagal Branch: Supports social engagement, relaxation, and safety.
Sympathetic System: Prepares the body to fight or flee in response to danger.
Dorsal Vagal Branch: Activates the freeze or shutdown response when the system is overwhelmed.
This hierarchical model suggests that the body moves between these states depending on perceived safety. When neither fight nor flight feels possible, the dorsal vagal system takes over, leading to immobilisation.
Physical and Emotional Effects of Dorsal Vagal Shutdown
When dorsal vagal activation persists, it can impact both the body and mind:
Physical Effects:
Low heart rate and reduced oxygenation.
Shallow breathing and low energy levels.
Digestive issues due to slowed gut function.
Emotional and Cognitive Effects:
Feelings of numbness or detachment.
Difficulty focusing or making decisions.
Emotional disconnection or a sense of hopelessness.
For more insights into how the nervous system impacts the body, explore our Basic Primer on the Nervous System.
Why Does the Body Use Dorsal Vagal Shutdown?
This response serves an evolutionary purpose, helping humans and animals survive situations where escape or confrontation isn’t possible:
Energy Conservation: By reducing activity, the body saves energy during extreme stress.
Emotional Protection: Dissociation can shield the mind from overwhelming trauma.
However, this adaptive mechanism can become maladaptive when triggered frequently or when individuals remain "stuck" in this state.
The Role of Heart Rate Variability (HRV)
HRV, the variation in time between heartbeats, is a key indicator of nervous system flexibility and resilience. Low HRV is often associated with dorsal vagal shutdown, while improved HRV indicates better regulation of the autonomic nervous system. Breathwork practices, such as Conscious Connected Breathwork, have been shown to improve HRV and restore balance.
To dive deeper into this connection, read our article on Breathwork and HRV.
Why Understanding the Science Matters
Recognising the physiological mechanisms of dorsal vagal shutdown is essential for developing effective healing strategies. Practices like Conscious Connected Breathwork target these systems directly, encouraging gentle activation and re-regulation of the nervous system.
Conscious Connected Breathwork (CCB) is a simple yet profound breathing technique that involves continuous, circular breathing without pauses between the inhale and exhale. This intentional practice has been shown to support nervous system regulation, making it an effective tool for addressing dorsal vagal shutdown.
The Science Behind Conscious Connected Breathwork
CCB works by engaging both the body and mind, gently guiding the nervous system out of shutdown and into a state of balance. Here’s how:
Increases Oxygen Flow: By breathing deeply and continuously, CCB improves oxygen delivery to the brain and body, counteracting the sluggishness often experienced during shutdown.
Activates the Sympathetic System: CCB provides gentle stimulation to the sympathetic nervous system, helping the body move out of immobilisation and into a state of mobilisation.
Supports Parasympathetic Regulation: As the practice continues, it promotes relaxation and grounding, allowing the parasympathetic system to engage in a healthy way.
Improves Heart Rate Variability (HRV): HRV, a key indicator of nervous system health, often improves with regular breathwork, signalling better resilience to stress.
Explore more about HRV in Breathwork and HRV.
Benefits of CCB for Dorsal Vagal Shutdown
Emotional Release: CCB helps to access and release stored emotions, providing relief from the numbness and disconnection that often accompany shutdown.
Increased Self-Awareness: The practice brings you into the present moment, allowing you to observe and process your internal state without judgment.
Physical Vitality: Regular CCB sessions can boost energy levels, combat fatigue, and reawaken a sense of aliveness.
Mental Clarity: By reducing brain fog and fostering mindfulness, CCB enhances focus and decision-making.
Spiritual Connection: Many practitioners describe feeling a deeper sense of connection to themselves and the world, promoting a sense of peace and purpose.
Trauma-Informed Approach to CCB
For individuals in dorsal vagal shutdown, safety is paramount. A trauma-informed approach to CCB ensures the practice remains gentle and supportive:
Start Slowly: Initial sessions should be shorter and less intense to avoid overwhelming the system.
Create a Safe Space: Work with a trauma-informed facilitator who understands the delicate balance of re-regulating the nervous system.
Use Grounding Techniques: Combine CCB with practices like box breathing or grounding exercises to anchor yourself during or after the session.
If you’re new to CCB, our Beginner’s Guide to Breathwork provides an excellent starting point.
Integrating Conscious Connected Breathwork (CCB) into your routine can help you navigate and heal from dorsal vagal shutdown. While every journey is unique, these practical steps will empower you to approach the practice safely and effectively.
1. Start Small
CCB can be a powerful experience, especially if you’re in a state of dorsal vagal shutdown. Begin with short sessions to avoid overwhelming your system.
Start with 5–10 minutes of gentle connected breathing.
Gradually increase the duration as you become more comfortable with the practice.
Explore simpler techniques like diaphragmatic breathing as a precursor to full CCB sessions.
2. Create a Safe Environment
Feeling safe is essential when working with intense emotional or physical states.
Choose a quiet, comfortable space where you won’t be interrupted.
Use soothing elements like soft lighting, calming music, or grounding scents like lavender.
Consider working with a trauma-informed facilitator who can guide you through the process.
3. Pair Breathwork with Grounding Practices
Grounding techniques help anchor you after breathwork sessions, especially if strong emotions or sensations arise.
Try box breathing or extended exhale breathing to stabilise your nervous system.
Engage in activities like walking barefoot on grass, journaling, or stretching to reconnect with the present moment.
For more ideas, explore our guide on Grounding & Resourcing in Breathwork.
4. Set an Intention Before Each Session
An intention helps focus your breathwork practice and provides a sense of purpose.
Examples of intentions include: “I release stored tension,” or “I allow myself to feel safe and connected.”
Reflect on your intention afterward to see how it guided your experience.
5. Be Patient with the Process
Healing from dorsal vagal shutdown takes time. Breathwork can unlock profound shifts, but integration is key to making those changes sustainable.
Allow yourself to process emotions and insights at your own pace.
Balance breathwork with regular self-care and rest to avoid emotional burnout.
Learn about Integration and Breathwork to make the most of your practice.
6. Use Visualisation and Affirmations
During CCB sessions, visualisation and affirmations can enhance the healing process:
Visualise yourself surrounded by safety, light, or warmth as you breathe.
Repeat affirmations like “I am safe” or “I welcome healing” to reinforce feelings of calm and trust.
7. Stay Consistent
Consistency is key to creating lasting change. Regular breathwork sessions train your nervous system to respond more adaptively to stress.
Schedule 2–3 sessions per week, even if they’re short.
Use guided breathwork videos, such as those included in our Breathing Space Membership, to stay motivated.
8. Seek Support When Needed
If your breathwork sessions bring up intense emotions or memories, don’t hesitate to seek professional support.
A therapist or trauma-informed breathwork facilitator can help you navigate challenging experiences safely.
Join our Free Weekly Breathwork Sessions for a supportive community and guidance.
A Word of Caution: Go Slowly and Stay in Control
CCB can bring deep emotions and sensations to the surface, which may feel intense or challenging, particularly if you’re in a state of dorsal vagal shutdown. To ensure your practice is supportive:
Go Slowly: Begin with short sessions and build gradually. There’s no need to rush the process.
Listen to Your Body: Pay attention to how you feel during and after a session. If you feel overwhelmed, pause or transition to a gentler practice like diaphragmatic breathing.
You Are in Control: Remember, you can adjust your pace or stop entirely at any time. There is no “right” way to practice breathwork—it’s about what feels safe and beneficial for you.
Work with a Trauma-Informed Facilitator: A trained facilitator can guide you through the process, ensuring the practice is tailored to your unique needs. Explore professional support through Breathing Space’s trauma informed Breathwork Facilitator Directory
What to Do If You Find Yourself in Shutdown During a Breathwork Session
It’s not uncommon to experience dorsal vagal shutdown during a breathwork session, especially if you’re processing deep emotions or past trauma. While it can feel unsettling, there are steps you can take to gently guide yourself back to a place of safety and connection.
1. Pause and Slow Down
If you notice yourself feeling numb, disconnected, or overwhelmed, pause the breathwork practice immediately.
Shift to a natural, gentle breathing rhythm.
Allow yourself to rest and let go of the active breathing technique.
Remind yourself that it’s okay to take breaks—your healing journey is yours to navigate.
2. Ground Yourself in the Present Moment
Grounding techniques help anchor you when you feel unsteady or out of touch.
Place your hands on your chest or belly and focus on the warmth and movement of your breath.
Press your feet firmly into the ground, noticing the texture beneath them.
Look around the room and identify five objects, naming them aloud to reconnect with your surroundings.
For more grounding strategies, explore our Grounding & Resourcing in Breathwork guide.
3. Adjust Your Environment
Making small changes to your physical space can help you feel more secure.
Wrap yourself in a blanket or hold a comforting object.
Dim the lights or light a candle to create a calming atmosphere.
Play soothing music or sounds, such as ocean waves or birdsong.
4. Reassure Yourself
Self-reassurance can help reduce the sense of disconnection or fear:
Use affirmations like:
“I am safe in this moment.”
“It’s okay to feel this way.”
“I can take my time.”
Remind yourself that the sensations will pass and that you’re in control of the experience.
5. Use Supportive Breathing Techniques
Switching to a simpler, grounding breathing pattern can help you re-centre:
Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
Diaphragmatic Breathing: Focus on slow, deep breaths that expand your belly rather than your chest.
6. Seek Support if Needed
If you’re feeling stuck or unsure how to proceed, reach out for help:
Let a trauma-informed facilitator know how you’re feeling. They can provide guidance or adjust the session to meet your needs.
If you’re practicing alone, consider pausing the session and revisiting it later with support.
7. Reflect and Integrate Afterward
Take time to reflect on the experience after the session:
Journaling can help you process emotions or sensations that came up.
Discuss your experience with a facilitator or trusted friend.
For tips on how to integrate breathwork sessions, check out our article on Integration and Breathwork.
Dorsal vagal shutdown can leave you feeling disconnected, stuck, and emotionally distant, but it doesn’t have to define your experience. Conscious Connected Breathwork offers a powerful yet gentle way to support your nervous system, reconnect with yourself, and foster healing on emotional, mental, and physical levels.
By combining the science of the vagus nerve with intentional breathing, this practice helps regulate the body’s natural responses to stress, guiding you from a state of immobilisation to one of vitality and balance. Whether you’re just starting your breathwork journey or are looking for deeper tools to heal from trauma, integration and patience are key to unlocking its transformative potential.
Take the Next Step
If you’re ready to explore Conscious Connected Breathwork:
Join a Free Weekly Breathwork Session to experience the practice in a welcoming and supportive community.
Learn More About Conscious Connected Breathwork to deepen your understanding of the practice.
Discover Trauma-Informed Training if you’re interested in guiding others on their healing journeys.
Remember, the breath is always with you—a simple yet profound tool to move from shutdown to empowerment. Every breath you take is a step closer to healing, connection, and transformation.