Breathing Patterns as a Tool for Autonomic Nervous System Modulation

Abstract

The intentional modulation of your breathing will be an easy way to have some immediate influence over your autonomic nervous system (ANS). As this research paper indicates, breathing is a bi-directional interface between voluntary cognitive control and involuntary physiological regulation and it has been shown to exert direct influences on both the sympathetic and parasympathetic branches of our ANS. This paper draws upon existing literature in three areas: interoceptive neuroscience; polyvagal theory; and embodied cognition. It provides the basis for proposing that structuring the delivery of breath based interventions enables practitioners to target specific arousal states, recovery processes, and subjective perceptions of physiological safety. The main point made here is that although we typically think of breathing as simply being a physiological process, it can also serve as a controllable regulatory "lever". When you apply structured sequences of breathing you are able to produce predictable and quantifiable effects on the autonomic tone. Therefore, this conceptualization supports the application of methodologies such as the Somatic Reset MethodTM (SRM) which was developed from fifteen years of studying somatics and applying them personally, as well as from delivering the methodology as part of a six stage activation-recovery cycle for individuals, groups, and organizations. In addition to providing regulation practices that can help people recover from high levels of stress or sustain periods of high demand, the SRM uses breath pattern training as its primary intervention tool during the first of its six phases. Therefore, using breathing as a form of regulation training may represent a much needed yet often under utilized aspect of practicing applied regulation techniques.