Polyvagal Breathing: A Nervous System Regulation Technique
Whether you’re struggling with anxiety, trauma, chronic stress, or simply want to build more emotional resilience, polyvagal breathing can be a powerful addition to your self-care toolkit. Rooted in the science of the Polyvagal Theory, this gentle practice helps calm your nervous system and reconnect you to a sense of safety and balance.
What Is the Polyvagal Theory?
First, let’s break it down. The Polyvagal Theory, developed by Dr. Stephen Porges, is a science-backed explanation of how our autonomic nervous system responds to stress and safety.
It highlights three primary states:
Ventral Vagal (Safe and Social): When we feel connected, calm, and grounded.
Sympathetic (Fight or Flight): When we feel anxious, angry, or overwhelmed.
Dorsal Vagal (Freeze/Shutdown): When we feel numb, hopeless, or disconnected.
Polyvagal breathing exercises are designed to stimulate the vagus nerve, the major nerve of the parasympathetic system, and help us shift into the ventral vagal state — that “safe and social” zone.
What Is Polyvagal Breathing?
Polyvagal breathing is intentional, slow breathing that engages the vagus nerve, signaling safety to the brain and calming the body.
It often involves:
Longer exhales than inhales
Nasal breathing
Slow, rhythmic patterns
By controlling the breath, we send cues of safety to the nervous system, helping reduce anxiety, lower heart rate, and improve emotional regulation.
A Simple Polyvagal Breathing Exercise to Try
You don’t need any special equipment or experience to get started. Just a few minutes of focused breathing can make a difference.
The 4-6 Polyvagal Breath
Sit or lie down comfortably.
Inhale slowly through your nose for 4 seconds.
Exhale gently through your mouth or nose for 6 seconds.
Pause briefly (1–2 seconds) before inhaling again.
Repeat for 3–5 minutes, or as needed.
Why this works: The longer exhale helps activate the parasympathetic nervous system, signaling safety and slowing down the body’s stress response.
Bonus Tip: Add a Humming Sound
Humming on the exhale (like a soft “mmm” sound) vibrates the vagus nerve and deepens the relaxation effect. You can hum softly or even try a gentle “Om” if you’re comfortable.
Benefits of Polyvagal Breathing
Lowers heart rate and blood pressure
Reduces anxiety and stress
Improves digestion
Enhances emotional regulation
Builds resilience to daily stressors
Helps with trauma recovery and PTSD
Supports better sleep
When to Use It
Before or after a stressful meeting or interaction
When you notice anxiety creeping in
To start or end your day with calm
During meditation or yoga
As part of a trauma healing practice
A Final Word
Your breath is a built-in, always-available tool for healing.
Polyvagal breathing isn’t just a relaxation technique — it’s a way to build a healthier relationship with your body, create a sense of internal safety, and bring more peace into your daily life.
Start small. Just a few mindful breaths can create a ripple effect through your nervous system.