Day 3
Exploring the science and practice of breathwork
Today, we’ll explore:
- The power of breath as a gateway to regulating the nervous system.
- How breath reflects and influences your mental and physical states
- Introduce Bellows Breath (Bhastrika Pranayama)—an energising technique that activates the Sympathetic Nervous System (SNS) to build resilience.
By the end of this session, you’ll have a deeper awareness of your breath’s role in nervous system regulation and a practical way to shift your state intentionally.
Why is breath both a window and a gateway?
The Dual Nature of Breath
- Breath is both automatic and conscious—this makes it a bridge between the body and mind, this duality makes breath a powerful tool for self-regulation
Breath as a Feedback System
Our breathing patterns reflect our nervous system state.
- Shallow, rapid breathing = stress or anxiety (SNS activation).
- Slow, deep breathing = relaxation and calm (PNS activation).
- Shallow, weak, or erratic breathing = freeze, or shutdown (DVC activation).
By observing our breath, we can understand our emotional and physiological state and then modify it intentionally.
Scientific Insights into Breathwork
Mental Clarity & Emotional Resilience:
Scientific Benefits of Bellows Breathing
Bellows Breath is a vigorous, energising breath technique that stimulates the SNS, increases oxygenation, and improves alertness.
Activates the Sympathetic Nervous System (SNS)
Unlike most breathwork that promotes relaxation, Bellows Breath deliberately activates the stress response in a controlled way. This helps train stress resilience (Brown & Gerbarg, 2009).
Improves Respiratory Efficiency & Oxygenation
The rapid, deep breaths increase lung capacity and oxygen delivery to the brain and muscles (Saoji et al., 2019).
Enhances Cognitive Function & Alertness
Bellows Breath stimulates the brain, improving focus and mental clarity (Zope & Zope, 2013).
Builds Nervous System Adaptability
Moving between Diaphragmatic Breathing (PNS activation) Bellows Breath (SNS activation) Back to PNS activation trains the nervous system to transition smoothly between states, a key skill for managing stress effectively (Jerath et al., 2006).
Day 3 Breathwork
Bellows Breath (Bhastrika Pranayama)
Why the Sanskrit Name?
Unlike diaphragmatic breathing, which is a physiological technique, Bellows Breath comes from the ancient yogic tradition of Pranayama, a breath control practice rooted in Indian philosophy and science.
The Sanskrit name, Bhastrika, means ‘bellows’ symbolising the forceful inhalation and exhalation that mimics the action of a blacksmith’s bellows, rapidly fanning the internal fire (agni) to generate heat and energy.
We include the Sanskrit name Bhastrika Pranayama to honour its origins and acknowledge the deep tradition behind it, while still grounding our approach in modern nervous system science and psychophysiology.
This practice is useful when you need a boost in energy, focus, or mental clarity.
How to Approach Bellows Breath Safely
- If you feel anxious or overstimulated, it’s okay to watch the instructional video first and return to the exercise when you feel ready.
- If you are new to breathwork or prone to anxiety, try a shorter round (5 breaths) before progressing.
- If you feel lightheaded or dizzy, pause and return to normal breathing.
Key Takeaways
- Breath is both a window into your nervous system state and a tool to change it.
- Bellows Breath activates the SNS, making it useful for energy and mental clarity.
- Using diaphragmatic breathing before and after Bellows Breath helps regulate the nervous system smoothly.
- This practice trains your nervous system to handle stress more effectively over time.
Coming up
Next, we uncover how your nervous system controls your response to stress and relaxation. You’ll learn more about the Autonomic Nervous System (ANS) and its two main branches the Sympathetic (SNS) and Parasympathetic (PNS) Nervous Systems—which influence everything from heart rate to digestion and emotional regulation.
Understanding these systems helps explain why breathwork is so effective for restoring balance so don’t miss this essential session!