Day 20
Nervous System, PNI Balance & BOLT Score
As we approach the final day of this journey, today’s session is dedicated to reflection. You’ll review how your nervous system, breath efficiency, and psychoneuroimmunology (PNI) balance have shifted over the past 20 days.
Today we will Learn:
- Reconnecting to your nervous system regulation patterns.
- Thinking about your immune resilience and emotional balance.
- Measuring your CO2 tolerance using the BOLT Score assessment.
- Setting future goals for breathwork integration beyond the course.
By the end of this session, you’ll have a clear picture of your progress and a baseline to continue your breathwork practice.
Nervous System Mapping
Has your ability to shift between states improved? Purpose: Improves endurance, optimises oxygen use, and accelerates recovery.
- Has your Awarness of Nervous System States increased?
- Do you return to Ventral Vagal (calm, connected state) more quickly after dysregulation.
- Do stress triggers feel less overwhelming than before.
- Have you noticed improved emotional regulation.
Self-awareness is the first step to mastery. Noticing how you shift between states helps you refine how you can use breathwork to transition between states.
PNI Journal and Log
The field of Psychoneuroimmunology (PNI) explores the mind-body connection—how breath, nervous system balance, and immunity interact. Changes between these dynamics may take time, consistency in routine breathwork Vagal Toning practice is key to see the shifts you’d like to see int his area.
Have you noticed changes in:
- Energy levels? Are you feeling less fatigued or burned out?
- Immune function? Fewer colds, quicker recovery times, reduced inflammation?
- Digestive health? Less bloating, better gut regulation, improved appetite?
- Mood and stress levels? Reduced anxiety, greater emotional stability?
Using the self-reported tools from Day 7 (Nervous System Mapping) & Day 16 (PNI Journal Log) to reflect on shifts.
BOLT Score
The BOLT Score (Body Oxygen Level Test) is a simple breath-hold test measuring breath efficiency and CO₂ tolerance, two key indicators of respiratory health and nervous system resilience.
After pressing SUBMIT today, head to your Respira Toolkit to take a final BOLT score for this 21 Day Course.
Compare your score to your BOLT score baseline measure taken on Day one.
As a rough guide:
- 10 sec or less - Low CO₂ tolerance (Courtney & Cohen, 2008).
- 10-20 sec - Room for improvement, signs of mild overbreathing (McKeown, 2015).
- 20-30 sec - Functional breathing, good CO₂ tolerance (Dallam et al., 2021).
- 30-40+ sec - Optimal respiratory efficiency, high vagal tone (Nestor, 2020).
A higher BOLT Score reflects improved nervous system regulation, CO₂ tolerance, and overall breath efficiency.
Breathwork influences multiple systems—tracking small changes reinforces your progress.
Important Note!
Every individual is unique, and breathwork outcomes can vary. Factors such as age, fitness level, lung function and autonomic nervous system variability influence BOLT scores and breath-hold capacity (Lavin et al., 2019). While studies suggest breath control improves CO₂ tolerance and autonomic function (Zaccaro et al., 2018), changes may occur at different rates for different individuals. Tracking progress over time is more valuable than comparing against a fixed standard.
Breathwork Comparison Based on Nervous System State
If in an Activated State (Hyperarousal – Fight/Flight) > Use Downregulating Breathwork
When the Sympathetic Nervous System (SNS) is overactive, you may experience anxiety, restlessness, rapid heart rate or difficulty relaxing. Downregulating breathwork activates the Parasympathetic Nervous System (PNS), reducing stress hormones and promoting relaxation (Zaccaro et al., 2018).
Diaphragmatic Breathing
General relaxation, vagal stimulation.
Mecahnism - Engages the diaphragm to reduce SNS activity and activate the vagus nerve (Jerath et al., 2006).
Recommended Use - Anytime stress levels feel high or to transition from activation to calm.
4-8 Breathing
Deep relaxation, sleep support.
Mechanism - Extending the exhale signals safety to the nervous system, reducing cortisol (Brown & Gerbarg, 2005).
Recommended Use - Before sleep or when feeling overstimulated.
Humming Breath
Rapid stress relief, vagal activation.
Mechanism - Humming stimulates the vagus nerve, increasing nitric oxide and lowering blood pressure (Porges, 2011).
Recommended Use - Anytime, especially during overwhelm.
Box Breathing
Emotional balance, focus.
Mechanism - Creates equal inhale, hold, exhale, hold to stabilise HRV (Thayer et al., 2012).
Recommended Use - Before meetings, high-pressure events, or moments of stress.
Physiological Sigh
Quick nervous system reset
Mechanism - Double inhale and extended exhale rapidly decreases arousal (Huberman et al., 2021).
Recommended Use - When needing immediate relief from anxiety or panic.
Five-Finger Breath
Sensory grounding, stress reduction
Mechanism - Combines breath with tactile stimulation, helping shift focus from stress to the present moment (Kabat-Zinn, 2013).
Recommended Use - When feeling overwhelmed or struggling with focus.
Five-Finger Breath
Sensory grounding, stress reduction
Mechanism - Combines breath with tactile stimulation, helping shift focus from stress to the present moment (Kabat-Zinn, 2013).
Recommended Use - When feeling overwhelmed or struggling with focus.
Coherent Breathing
Nervous system balance
Mechanism - Synchronises the heart and lungs for optimal HRV (Lehrer & Gevirtz, 2014)
Recommended Use - Anytime, particularly for toning the vagus nerve for long-term nervous system balance.
4-7-8 Breathing
Sleep, deep relaxation
Mechanism - The prolonged exhale enhances parasympathetic activation, lowering cortisol (Zaccaro et al., 2018).
Recommended Use - Before bedtime or when needing to calm racing thoughts.
Alternate Nostril Breathing
Cognitive balance, emotional stability
Mechanism - Regulates the left-right hemispheres of the brain, promoting calm and focus (Telles et al., 2013).
Recommended Use - Anytime, especially before meditation or cognitive tasks.
Ujjayi (Ocean Breath)
Grounding, steady focus
Mechanism - Slight glottis constriction regulates airflow, promoting calm and rhythmic breath control (Brown & Gerbarg, 2005).
Recommended Use - During mindfulness meditation, or stressful moments.
Triangle Breathing
Controlled stress regulation
Mechanism - Balanced inhale, hold, exhale to increase resilience to stressors, increasing nervous system adaptability (Zaccaro et al., 2018).
Recommended Use - Before presentations, during emotional processing, mild stress.
Diaphragmatic 4-6 Breathing
Gut-brain connection, digestion
Mechanism - Slows breath to activate the vagus nerve, enhancing digestion and relaxation (Bonaz et al., 2018).
Recommended Use - Before meals, during gut-related stress.
All downregulating techniques calm the nervous system, but shorter techniques like Physiological Sigh work instantly, whereas extended-duration practices like Coherent Breathing provide long-term balance.
If in a Shutdown State (Hypoarousal – Freeze/Collapse) > Use Upregulating Breathwork
When the Dorsal Vagal Complex (DVC) dominates, individuals may feel fatigue, brain fog, low motivation, or zoning out (Porges, 2011). Upregulating breathwork increases oxygenation, circulation and mental alertness (Dempsey et al., 2014).
Bellows Breath
Quick energy boost
Mechanism - Rapid inhale-exhale cycles increase oxygen intake and SNS activation (Brown & Gerbarg, 2005).
Recommended Use - Morning wake-up, mid-day fatigue, or pre-workout.
Breath of Fire
Stamina, mental clarity
Mechanism - Rapid diaphragmatic movement increases circulation and metabolism (Jerath et al., 2006).
Recommended Use - Before cognitive tasks or when feeling sluggish.
Breath of Fire with Chin Lock
Mental alertness, detoxification
Mechanism - Chin lock directs energy upward, increasing cognitive clarity (Brown & Gerbarg, 2005).
Recommended Use - Before focus-intensive tasks.
Intermittent Hypoxia
Cellular resilience, stress adaptation
Mechanism - Oxygen deprivation triggers erythropoietin (EPO) release, enhancing red blood cell production (Serebrovskaya et al., 2019).
Recommended Use - Athletic training, resilience-building.
Short upregulating techniques (Bellows, Breath of Fire) quickly increase alertness, while extended techniques (Intermittent Hypoxia) build long-term resilience.
When in Connected State > Use Vagal Toning Breathwork to Build Nervous System Resilience
Vagal toning breathwork helps balance the nervous system, strengthening autonomic flexibility (Lehrer & Gevirtz, 2014). These Vagal toning exercises strengthen the vagus nerve, improving autonomic flexibility, stress resilience, and emotional regulation (Lehrer & Gevirtz, 2014).
These techniques help build nervous system resilience, over time cultivating balance between PNI systems, making them beneficial for both stress reduction and long-term health.
Coherent Breathing
Overall balance
Mechanism - Enhances HRV & vagal tone (Lehrer & Gevirtz, 2014).
Recommended Use - Anytime, daily practice.
Box Breathing
Focus, composure
Mechanism - Equal breath phases regulate SNS/PNS balance (Thayer et al., 2012).
Recommended Use - Anytime, daily practice
Triangle Breathing
Emotional resilience
Mechanism - Balanced inhale-hold-exhale increases stress adaptability (Zaccaro et al., 2018).
Recommended Use - Before decision-making, transitions.
Diaphragatic Breathing
Baseline vagal tone, digestion, relaxation
Mechanism - Engages the diaphragm fully, stimulating vagal nerve endings (Butler et al., 2020).
Recommended Use - Anytime, daily foundation for nervous system health.
Vagal toning techniques work as both daily resilience-builders and real-time stress stabilisers.
Final Summary
- Use Downregulating Breathwork to regulate ACTIVATED STATE
- Use Upregulating Breathwork to regulate SHUTDOWN states.
- Use Vagal Toning Breathwork for long-term nervous system flexibility.
This ensures your using breathwork to support your specific nervous system state, enhancing adaptability and self-regulation.
Day 20 Breathwork
Your Choice of Practice
Now that you’ve explored multiple techniques, head to the library after pressing SUBMIT and select the breathwork practice that best supports your goals today.
Take a moment to connect with how you are feeling and what would best suit you in this moment.
Key Takeaways
- Breathwork positively influences multiple systems, including energy levels, immunity, digestion, and emotional resilience. Small, consistent practices create long-term physiological benefits.
- Breathwork techniques can be adapted to your current nervous system state.
- The breath is a flexible tool for real-time nervou system regulation and long-term balance.
- Sustaining your practice is key. Setting realistic breathwork goals beyond the course ensures that breath regulation becomes an ongoing tool for well-being.