Day 11

Psychoneuroimmunology and Breathwork

Cultivating Systemic Balance (Homeostasis)

Today We Will Cover:

  • How a chronic stress response impacts immune function and healing.
  • The link between breathwork, nervous system regulation, and immune resilience.
  • How breathing patterns influence inflammation, cellular repair, and recovery.
  • How systemic homeostasis and a resilient nervous system support long-term healing.
  • How to practice an extended session of Coherent Breathing for optimal immune support.
Reading time: 9 mins

The Immune System & Stress: A Psychoneuroimmunology (PNI) Perspective

As we already covered, the field of Psychoneuroimmunology (PNI) demonstrates that the nervous system, immune system, and endocrine system communicate bi-directionally, meaning stress, emotions, and nervous system states directly influence immune function (Ader et al., 1995; Dhabhar, 2014).

Controlled breathwork techniques like Coherent Breathing optimise these immune-supporting mechanisms.

The Science of Healing in Systemic Balance (Homeostasis)

When the body is in homeostasis, physiological systems work in harmony, allowing for optimal immune function, tissue repair, and resilience. A regulated nervous system plays a key role in maintaining adaptive stress responses and promoting long-term health.

How Systemic Homeostasis Supports Healing:

Autonomic Nervous System (ANS)

Supports balance between sympathetic (SNS) & parasympathetic (PNS) activity, enhancing stress recovery (Porges, 2011)

The Immune System

Reduces chronic inflammation, enhances pathogen defense, and regulates autoimmune responses ( Dhabhar, 2014)

Endocrine System

Stabilises cortisol rhythms, supporting hormonal balance & metabolic health (Sapolsky, 2004)

Cellular Repair & Regeneration

Promotes DNA repair and tissue recovery (Epel et al., 2009)

Cardiovascular System

Enhances HRV, reduces oxidative stress, and optimises oxygen delivery (Steptoe et al., 2017)

These markers can act as a window "check engine light" - helping us detect and correct imbalances before they escalate.

Breathwork for Immune Resilience: Coherent Breathing (Extended Duration) Scientific Benefits

Coherent Breathing is a scientifically supported technique that synchronises breath with heart rate variability (HRV), optimises oxygen exchange and enhances immune function with routine practice.

Lowers inflammation markers

Supports immune resilience (Steptoe et al., 2017).

Enhances antiviral defense

Increases nitric oxide, reducing viral replication (Lundberg, 2009).

Supports cellular repair & longevity

Reduces oxidative stress (Epel et al., 2009).

Strengthens autonomic balance

Improves HRV, promoting long-term health (Lehrer & Gevirtz, 2014).

Regular Coherent Breathing strengthens the immune system, reducing stress-induced inflammation and improving recovery by cultivating systemic balance through vagal toning, creating an adaptive resillient Nervous System.

Day 11 Breathwork

Coherent Breatwork (Extended Duration)

Extending your daily breathwork practice from 5 to 10 minutes can amplify its benefits. Research indicates that even brief sessions of controlled breathing can significantly enhance mood and reduce anxiety.

Additionally, longer sessions can further activate the parasympathetic nervous system, promoting a state of calm and reducing overall stress levels. Gradually extending your breathwork practice can increase benefits of Vagal Toning, leading to more substantial improvements in Nervous System Health and Systemic Balance.

Key Takeaways

  • PNI research shows that a chronic stress response weakens immune defenses and increases inflammation.
  • Breathwork stimulates the vagus nerve, reducing inflammatory cytokines and supporting immune balance.
  • Coherent Breathing enhances oxygenation, HRV, and cellular repair, improving immune resilience.
  • A 5 - 10 minute daily practice of Coherent Breathing supports long-term health and healing through Vagal Toning.
  • A resilient adaptive nervous system cultivates systemic Balance (homeostasis), optimising immune function, cellular repair and metabolic health.

Tomorrow, we explore The Cellular Power of Breath. See you then!

References
  1. Ader, R., Cohen, N., & Felten, D. (1995). Psychoneuroimmunology: Interactions between the nervous system and the immune system. The Lancet, 345 (8942), 99-103. https://doi.org/10.1016/S0140-6736(95)90066-7
  2. Dhabhar, F. S. (2014). Effects of stress on immune function: Implications for immunoprotection and immunopathology. Immunity, 39 (1), 27-38. https://doi.org/10.1016/j.immuni.2013.10.022
  3. Epel, E. S., Blackburn, E. H., Lin, J., Dhabhar, F. S., Adler, N. E., Morrow, J. D., & Cawthon, R. M. (2009). Accelerated telomere shortening in response to life stress. Proceedings of the National Academy of Sciences, 101 (49), 17312-17315. https://doi.org/10.1073/pnas.0407162101
  4. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5 , 756. https://doi.org/10.3389/fpsyg.2014.00756
  5. Lundberg, J. O. (2009). Nitric oxide and the paranasal sinuses. The Anatomical Record, 291 (11), 1479-1484. https://doi.org/10.1002/ar.20782
  6. Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
  7. Sapolsky, R. M. (2004). Organismal stress and telomeric aging: An unexpected connection. Proceedings of the National Academy of Sciences, 101 (50), 17323-17324. https://doi.org/10.1073/pnas.0408693101
  8. Steptoe, A., Hamer, M., & Chida, Y. (2017). The effect of acute psychological stress on circulating inflammatory factors in humans: A review and meta-analysis. Brain, Behavior, and Immunity, 21 (7), 901-912. https://doi.org/10.1016/j.bbi.2006.09.011