Neuroception and Breathwork
Neuroception, an idea rooted in Stephen Porges' Polyvagal Theory, offers a framework for understanding how our nervous system unconsciously assesses safety and threat in our environment, shaping our physiological and behavioural responses. The interplay between our nervous system and our perception of the world has huge implications for how we experience the world and how we respond to breathwork practices.
The understanding of this relationship helps us to tailor our breathwork practice to our individual needs, creating a safe and transformative container for growth and self-exploration instead of a one size fits all experience.
In this article, we will look at the relationship between neuroception and breathwork. We'll explore the science behind neuroception, its connection to our breath, and how specific breathwork techniques can be utilized to regulate our nervous system and promote healing.
The Polyvagal Theory
At its core, the Polyvagal Theory states that our nervous system is constantly scanning our environment for cues of safety or danger whether real or perceived. This process, called neuroception, happens largely unconsciously and instantaneously, shaping our physiological and behavioural responses (Porges, 2003).
The theory highlights three distinct neural circuits (which is the poly in polyvagal) that guide our responses:
Ventral Vagal Complex: This is the most evolved circuit, which is commonly associated with social engagement, connection, and feelings of safety. When this circuit is activated, we feel calm, relaxed, and open to interaction and feel there are no threats to us.
Sympathetic Nervous System: This is the "fight-or-flight" system, activated in response to perceived threats. It prepares us for action, increasing heart rate, respiration, and muscle tension.
Dorsal Vagal Complex: This is the most primitive circuit, associated with shutdown and immobilisation. It's activated in response to overwhelming threat or perceived danger, leading to a state of numbness, dissociation, or collapse.
The Hierarchy of Responses
Neuroception works on a hierarchical basis, prioritizing responses based on perceived safety or threat levels. This hierarchy can be pictured as a ladder, with the most adaptive and evolved response at the top and the most primitive at the bottom (Porges, 2003).
Social Engagement (Ventral Vagal): At the top of the ladder, when we feel safe and connected, our ventral vagal complex is activated. This state fosters social engagement, communication, and a sense of calm and well-being. We're able to connect with others, express ourselves freely, and experience positive emotions.
Fight-or-Flight (Sympathetic): If neuroception detects a potential threat, the sympathetic nervous system kicks in. This mobilizes our body for action, increasing heart rate, respiration, and muscle tension. While this response is essential for survival in dangerous situations, it can become problematic when triggered chronically or in response to non-threatening stimuli.
Shutdown (Dorsal Vagal): At the bottom of the ladder, when the perceived threat is overwhelming or inescapable, the dorsal vagal complex takes over. This triggers a shutdown response, characterized by decreased heart rate, shallow breathing, numbness, and dissociation. While this response can be adaptive in extreme circumstances (such as in in extremely traumatic situations), it can also become a maladaptive coping mechanism.
Neuroception & Trauma
Trauma can disrupt the delicate balance of our neuroceptive system. Experiences of overwhelming fear, helplessness, or loss can leave lasting imprints on our nervous system, altering our perception of safety and threat and leading us to feel threats that aren’t present (Dana, 2018).
For individuals who have experienced trauma, have altered cognitive function or who are Neurodivergent, neuroception may become dysregulated. They may perceive threats where none exist, triggering the fight-or-flight response even in safe situations. Or they may experience a sense of numbness and disconnection, a manifestation of the dorsal vagal shutdown response.
This dysregulation can lead to a range of challenges, including chronic anxiety, hypervigilance, difficulty trusting others, and a sense of disconnection from the body.
Breathwork, by influencing the autonomic nervous system, offers a pathway to re-regulate neuroception and facilitate integration of trauma and a widening of our windows of tolerance. By consciously shifting our breathing patterns, we can access different states of being, cultivate a sense of safety, and gradually rewire our neuroceptive responses (although this process can take some time, it’s not an instant fix!).
Breathwork & the Ventral Vagal Complex
Breathwork practices that emphasise slow, deep, and rhythmic breathing can be particularly effective in activating the ventral vagal complex and promoting a sense of safety and connection. Techniques such as resonance breathing (coherent breathing), alternate nostril breathing, and humming bee breath (Bhramari Pranayama) can all help to soothe the nervous system, reduce anxiety, and foster a state of calm alertness.
By consciously engaging in these practices, we can send signals to our brain that we are safe, which in turn can shift our neuroceptive responses towards a more regulated and balanced state.
Breathwork & Integration
For individuals who have experienced challenging, overwhelming, or traumatic events, breathwork can be a hugely valuable tool for integration and regulation. By consciously working with the breath and with the help of neuroplasticity, we can create new neuroceptive pathways, gradually shifting away from patterns of hypervigilance or shutdown towards a greater sense of safety and connection.
Breathwork can help to:
Integrate and process difficult experiences
Regulate the nervous system
Increase resilience to triggers by increasing our windows of tolerance to discomfort
Foster a sense of safety and empowerment
Enhance self-awareness and emotional regulation
Allow a safe space for sharing, a process which can be hugely beneficial to integration
Breathwork Techniques for Neuroceptive Regulation
There is a breathwork style that can be tailored for every neuroceptive state. Whether you're seeking to find a sense of safety and connection, navigate fight-or-flight activation, or gently and compassionately move out of shutdown, conscious breathing can be a powerful ally.
Techniques for Promoting Safety & Connection (Ventral Vagal)
When you're feeling calm and grounded, these techniques can help to further enhance your sense of safety, connection, and social engagement:
Resonance Breathing (Coherent Breathing): This rhythmic breathing pattern, typically involving inhaling and exhaling for equal counts of around 5-6 seconds, has been shown to increase heart rate variability (HRV), a key indicator of a healthy and resilient nervous system (Lehrer et al., 2000).
Alternate Nostril Breathing: This balancing breath practice can help to calm the mind, reduce anxiety, and promote a sense of inner peace (Telles et al., 1994).
Humming Bee Breath (Bhramari Pranayama): The gentle humming sound created during this practice can be deeply soothing and grounding, helping to activate the vagus nerve and promote relaxation.
Techniques for Navigating Fight-or-Flight (Sympathetic)
If you find yourself feeling anxious, agitated, or overwhelmed, these techniques can help to regulate your nervous system and bring you back to a state of calm:
Diaphragmatic Breathing: Deep belly breaths engage the diaphragm and stimulate the vagus nerve, promoting relaxation and countering the stress response (Russo, Santarelli, & O'Rourke, 2017).
Box Breathing: This simple yet effective technique involves inhaling, holding, exhaling, and holding for equal counts. Its predictable rhythm can help to anchor your attention and calm a racing mind.
Conscious Movement (with conscious breathing): Allowing your body to shake and tremble and move while breathing deeply can help to release pent-up energy and tension, facilitating a shift out of the fight-or-flight response.
Techniques for Moving Out of Shutdown (Dorsal Vagal)
If you're feeling numb, disconnected, or frozen, these gentle practices can help to gently awaken your system and promote a sense of groundedness:
Gentle, slow breathing with prolonged exhales: Focus on lengthening your exhales, which can help to activate the parasympathetic nervous system and ease you out of a shutdown state.
Somatic Experiencing techniques with breath awareness: These mindfulness-based practices can help you to gently track sensations in your body and connect with your felt experience, promoting a sense of embodiment and presence.
Self-compassion and mindful self-talk: Offer yourself kind and supportive words, acknowledging your experience without judgment. Remind yourself that you are safe and that you have the resources to navigate this moment.
Remember, these are just a few examples, and the most effective techniques will vary depending on your individual needs and responses. It's crucial to listen to your body, honour your limits, and seek guidance from a qualified breathwork facilitator if needed.
Integrating Neuroception into Your Breathwork Practice
Understanding neuroception isn't just about intellectual knowledge; it's about embodying this awareness and applying it to your breathwork practice. By tuning into your neuroceptive state and recognizing the signals your body is sending, you can navigate your practice with greater clarity, safety, and empowerment to do what is right for you.
Awareness & Self-Observation
Before, during, and after your breathwork sessions, take a moment to check in with yourself with curious observation (try not to judge or fall into the rabbit hole of the story behind the feeling). Notice how you're feeling physically, emotionally, and mentally. Are you feeling calm and connected (ventral vagal)? Anxious or agitated (sympathetic)? Numb or disconnected (dorsal vagal)?
This self-observation allows you to identify your current neuroceptive state and choose breathwork techniques that are most supportive in that moment… the breathwork you need not necessarily the breathwork you want.
Tailoring Your Practice
Once you've identified your neuroceptive state, you can tailor your breathwork practice accordingly.
If you're feeling safe and connected, you might choose practices that deepen your sense of relaxation, joy, and gratitude.
If you're feeling anxious or activated, you might focus on techniques that calm the nervous system and promote a sense of groundedness.
If you're feeling numb or disconnected, you might choose gentle practices that encourage embodiment and presence.
Remember, there's no one-size-fits-all approach to breathwork.
Working with a Facilitator
If you're exploring breathwork in a group setting or working with a facilitator, it's important to choose someone who understands and incorporates neuroception into their practice. Although they may not call it this. A trauma-informed facilitator will create a safe and supportive environment, offer guidance on grounding and resourcing techniques, and help you navigate any challenging emotions or experiences that may arise during your breathwork journey.
By integrating neuroception awareness into your breathwork practice, you're not just breathing; you're consciously engaging with your nervous system, creating a powerful pathway for healing, growth, and self-empowerment.
Key Takeaways
Neuroception: Our nervous system's way of unconsciously assessing safety and threat, shaping our responses to the world.
The Polyvagal Theory: Highlights three neural circuits: ventral vagal (safety & connection), sympathetic (fight-or-flight), and dorsal vagal (shutdown).
Breathwork & the ANS: Our breath directly influences our autonomic nervous system, which in turn affects our neuroceptive state.
Breathwork for Regulation: Specific breathwork techniques can be used to promote safety, navigate fight-or-flight, and gently move out of shutdown.
Intentional Breathing: Consciously choosing breathwork practices based on your neuroceptive state can enhance your experience and support healing.
Trauma-Informed Breathwork: Grounding and resourcing are essential for creating a safe container and empowering individuals to navigate their own healing journey.
Self-Awareness is Key: Pay attention to your body's signals and adjust your practice accordingly.
Seek Support: Work with a trauma-informed facilitator who understands neuroception.
Reference List
Boiten, F. A., Frijda, N. H., & Wientjes, C. J. E. (1994). Emotions and respiratory patterns: Review and critical analysis. International Journal of Psychophysiology, 17(1), 103-128.
Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. W. W. Norton & Company.
Lehrer, P. M., Vaschillo, E., & Vaschillo, B. (2000). Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training. Applied Psychophysiology and Biofeedback, 25(3), 177-191.
Porges, S. W. (2001). The polyvagal theory: phylogenetic substrates of a social nervous system. International Journal of Psychophysiology, 42(2), 123-146.
Porges, S. W. (2003). The Polyvagal Theory: phylogenetic contributions to social behavior. Physiology & Behavior, 79(3), 503-513.
Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309.
Telles, S., Nagarathna, R., & Nagendra, H. R. (1994). Breathing through a particular nostril can alter metabolism and autonomic activities. Indian Journal of Physiology and Pharmacology, 38(2), 133-137.
