The neuroscience of inner calm: neurophysiological mechanisms of conscious breathing and mindful attention in emotional regulation

Conscious slow breathing and mindfulness practices help achieve inner calm through a bidirectional feedback loop that integrates bottom-up signals from the vagus nerve and parasympathetic nervous system with top-down regulation from the prefrontal cortex. The authors propose a Rapid Emotional Decoupling (RED) model and the concept of Social Interoceptive Mindfulness (SIM), which translate these neurophysiological mechanisms into real-time intervention protocols for conflict situations. These accessible practices offer a scientifically grounded foundation for psychological interventions that require no specialized equipment, applicable in both clinical and personal contexts.

Study at a glance

Abstract

Effective emotional regulation is essential for mental health and overall wellbeing. This article examines the neurophysiological mechanisms through which two accessible psychological practices—conscious breathing (slow breathing) and mindfulness—facilitate the attainment of inner calm. Through synthesis of the specialized literature, we demonstrate that these practices operate via a bidirectional feedback loop, integrating bottom-up processes mediated by the vagus nerve and parasympathetic nervous system with top-down processes mediated by the prefrontal cortex. The innovative element of this research lies in proposing a Rapid Emotional Decoupling (RED) model and the concept of Social Interoceptive Mindfulness (SIM), which transform neurophysiological principles into real-time applicable intervention protocols in conflict contexts. The article emphasizes the relevance of these findings for psychological interventions that do not require complex equipment, providing a solid scientific foundation for their use in clinical and personal settings.