Day 14
Harnessing Breath
Influence Your Behaviours
Over the past two weeks, you have developed a deeper awareness of how your nervous system shifts in response to stress and daily life. Today, we take this awareness a step further by intentionally managing behaviours through breath. You’ll revisit your Nervous System Mapping exercise from Day 7, and build on it with Step 2 - Recognise Your Coping Strategies.
By the end of this session, you will:
- Recognise in more detail how breath impacts thought patterns and behaviours.
- Learn to Recognise Your Coping Strategies.
- Learn how Ujjayi breathing enhances self-regulation, emotional stability and focus.
Understanding the Breath-Behaviour Connection (RECAP)
Your nervous system directly influences your behaviours—and vice versa.
Activated
When in an Activated state (fight-or-flight, SNS activation), you may react impulsively, feel overwhelmed.
Shutdown
When in a Shutdown state (freeze/fawn, DVC activation), you may feel stuck, numb, or unmotivated.-
Connected
When in Connected state (safe/social, Ventral Vagal PNS activation), you are calm, engaged and able to make conscious, intentional decisions.
By tracking and influencing these shifts through breath, you can actively reshape your behavioural patterns.
Nervous System Mapping 2.0 - Recognise Your Coping Strategies
Revisit Step 1:
Recognise Your Signals. Now you have had time to reflect since the first time you completed this exercise, have you noticed anything to add or update?
Step 2:
Recognise Your Coping Strategies, becoming aware of what is in your current Toolkit?
Many coping mechanisms operate outside of conscious awareness, meaning we often engage in behaviours without recognising them as stress responses. Mapping these behaviors helps bring them into conscious awareness, offering an opportunity to make intentional choices instead of automatic reactions (Maté, 2010).
Mapping these responses provides clarity on whether our coping strategies are truly regulating the nervous system or reinforcing dysregulation.
Download the Nervous System Mapping Exercise 2.0
The Science of Ujjayi Breathwork (Ocean Breath)
What is Ujjayi Breathwork?
Ujjayi breathing, also known as "Ocean Breath", is a controlled diaphragmatic breathing technique used in yogic traditions to regulate the nervous system, improve respiratory efficiency and enhance mental focus. It involves slightly constricting the glottis (the space between the vocal cords) during inhalation and exhalation, producing a soft, ocean-like sound.
This technique has been shown to enhance autonomic balance, improve oxygen utilisation, and activate the vagus nerve, supporting stress reduction and emotional regulation (Jerath et al., 2006).
Ujjayi breath increases alpha and theta brain wave activity, promoting relaxation and mental clarity (Jerath et al. (2006).
Yogic breathwork, including Ujjayi, stimulates the vagus nerve, improving autonomic regulation and reducing stress (Brown Gerbarg (2005).
Regular Ujjayi breath practice improves lung function, breath-hold time, and breath efficiency (Telles et al. (2013).
Day 14 Breathwork
Ujjayi (Ocean Breath)
Ujjayi breathing is widely used in yoga to synchronise movement with breath, maintain focus during practice, and regulate energy levels. Beyond yoga, it’s an effective tool for managing stress, improving concentration, and creating a sense of inner balance.
What is Ujjayi Breathing?
- A grounding breathwork technique that balances the nervous system by creating a rhythmic, steady breath pattern.
- Engages the vagus nerve, increasing heart rate variability (HRV) and emotional resilience (Brown & Gerbarg, 2005).
- Regulates energy levels, calming an overactive mind while maintaining alertness (Telles et al., 2013).
Best for: Enhancing focus, improving emotional regulation and creating a sense of inner stability.
Key Takeaways
- Recognising (Awareness of) nervous system states and coping strategies allows for more conscious decision-making.
- Breathwork directly influences thought patterns, emotions, and behaviours - offering a powerful, science-backed tool for self-regulation.
- Ujjayi breath stimulates the vagus nerve, balancing autonomic function - reducing stress, enhancing emotional control, and promoting physiological resilience.
Coming up for Day 15:
We explore how small, intentional changes—including breathwork and micro-practices—can create lasting resilience and nervous system adaptability.