Day 4

The Autonomic Nervous System (ANS)

Today, we explore the Autonomic Nervous System (ANS) the command centre of the body’s stress and recovery responses. The ANS operates automatically, regulating essential functions like breathing, heart rate, digestion, and immune function, but through breathwork, we can consciously influence it.

By the end of this session, you will:

  • Understand how the ANS manages stress and relaxation.
  • Learn about the Sympathetic vs. Parasympathetic branches.
  • Discover how breathwork engages the ANS to regulate mental and physical states.
  • Explore the scientific benefits of intention setting and learn about coherent breathing
Reading time: 11 mins

ANS: The Body’s Stress-Response Regulator

Controls Essential Functions

Controls essential functions such as heart rate, digestion, breathing, immune function, and inflammation regulation (McEwen, 1998).

Internal Communication Network

Acts as the body's internal communication network, constantly shifting between mobilisation (stress response) and restoration (relaxation and healing) (Porges, 2011).

Can Be Consciously Influenced

Functions outside of conscious control, but can be influenced through breathwork, mindfulness, and somatic practices, allowing us to regulate stress and improve overall health (Chrousos, 2009).

The Two Branches of the ANS: The Balance Between Stress and Recovery

The ANS has two key branches, each playing a crucial role in survival and regulation. The Sympathetic Nervous System (SNS) is the body’s rapid-response system, designed to mobilise energy and prepare for action in response to perceived stress or danger. Parasympathetic Nervous System (PNS) has two pathways – ‘Rest and Digest’ - which promotes connection, emotional safety and adaptability, and ‘Freeze or Fawn’ - the shutdown response, a last-resort survival mechanism.

Sympathetic Nervous System (SNS) – ‘Fight or Flight’

  • Increases heart rate, blood pressure, and respiration, prioritising blood flow to muscles and brain for quick action (McEwen, 1998).
  • Releases adrenaline and cortisol, heightening alertness, muscle tension, and glucose availability for immediate survival needs (Chrousos, 2009).
  • Suppresses digestion, immune function, and reproductive health, diverting resources to short-term survival over long-term maintenance (Sapolsky, 2004).
  • Prolonged activation leads to chronic stress, contributing to inflammation, anxiety, metabolic dysfunction, and cardiovascular disease (Glaser & Kiecolt-Glaser, 2005).

When overactive, the SNS keeps the body in a constant state of alert, preventing recovery and leading to long-term dysregulation.

PNS: Ventral Vagal (Rest and Digest)

This state promotes connection, emotional safety and adaptability. (Porges, 2011).

  • Supports recovery, healing, healthy digestion and emotional regulation.
  • Slows heart rate, promotes deep breathing and encourages relaxation.
  • Activated through breathwork, particularly diaphragmatic breathing, slow exhalations, and vagus nerve stimulation.

PNS: Dorsal Vagal Complex (DVC) (Shutdown & Immobilisation)

If the Parasympathetic Nervous System (PNS) is overactivated in response to extreme stress or perceived threat, the Dorsal Vagal pathway is engaged as a last-resort survival mechanism.

  • Slows heart rate and blood pressure, conserving energy in response to overwhelming stress (Porges, 2011).
  • Suppresses digestion, immune function and metabolic processes, shifting the body into a state of withdrawal (Schulkin, 2016).
  • Triggers dissociation, numbness, and exhaustion, leading to shutdown or freese response when fight-or-flight is not possible (Porges, 2011).t
  • Linked to chronic conditions such as fatigue syndromes, depression, and inflammatory disorders, due to prolonged autonomic dysregulation (Chrousos, 2009).

When chronically activated, the Dorsal Vagal Complex (DVC) can contribute to burnout, emotional disconnection, and systemic inflammation, making nervous system regulation crucial for recovery.

The Vagus Nerve: The Bridge Between Breath and the ANS

The vagus nerve is the primary communication pathway between the brain and the body.

It plays a crucial role in switching between stress (SNS) and relaxation (PNS) states.

Higher vagal tone is associated with resilience, emotional regulation, and lower inflammation.

Breathwork stimulates the vagus nerve, increasing vagal tone and shifting the ANS into a more balanced state.

Scientific Benefits of Intention Setting

Intention setting is the cognitive connection to breathwork. It is a practice of consciously directing thoughts and emotions toward a desired outcome. When integrated into breathwork, it strengthens neuroplasticity and enhances self-regulation.

How Intention Setting Enhances Nervous System Regulation

Shifts Cognitive Focus

Directing attention to a specific intention (e.g., "I breathe in calm, I exhale tension") engages the prefrontal cortex, reducing default-mode network (DMN) overactivity, which is associated with rumination and anxiety (Fox et al., 2015).

Reinforces Adaptive Neural Pathways

By pairing breath with focused intention, the brain strengthens connections that associate breath control with stress reduction, making calmness a conditioned response (Tang et al., 2015).

Enhances Emotional Regulation Through the ANS

Neuroscience research shows that mindful intention setting increases anterior cingulate cortex activation, a region involved in attention, emotion regulation, and autonomic control (Luts et al., 2014).

Scientific Benefits of Coherent Breathing

Coherent breathing is a regulated breathing technique where inhalation and exhalation are paced evenly, typically at 5–6 breaths per minute. This rhythm aligns with the body's natural nose breathing rhythm, optimising heart and lung function and harmonising the Autonomic Nervous System (ANS).

Regulates Heart Rate Variability (HRV)

Heart rate variability (HRV) is a marker of nervous system flexibility how well your body adapts between stress (Sympathetic Nervous System, SNS) and recovery (Parasympathetic Nervous System, PNS). Studies have shown that coherent breathing increases HRV, promoting emotional resilience and cardiovascular health (Lehrer & Gevirts, 2014).

Synchronises the Cardio-Respiratory System

At 5–6 breaths per minute, heart rate and respiration enter a state of synchrony, known as cardiorespiratory coherence. This state has been linked to enhanced cognitive function, emotional regulation, and immune support (Shaffer & Ginsberg, 2017).

Stimulates the Vagus Nerve for Stress Reduction:

Coherent breathing stimulates the vagus nerve, improving vagal tone, which enhances calmness, digestion, and immune function (Porges, 2011). This shift into Parasympathetic Nervous System dominance helps counteract chronic stress and anxiety.

Balances Oxygen-Carbon Dioxide Exchange:

A steady breathing rate ensures optimal oxygen delivery to tissues and brain while preventing CO₂ imbalances, which can contribute to symptoms of stress, anxiety, and fatigue (saccaro et al., 2018).

Day 4 Breathwork

Intention Setting

Intention setting is a powerful practice that helps you bring clarity and purpose to your actions, decisions, and daily life. By focusing your mind on what you genuinely want to achieve—such as peace, growth, or self-care—you create an internal guide that shapes your thoughts, emotions, and behaviors. Rather than passively allowing circumstances to dictate your course, intention setting enables you to take ownership of your goals, align your choices with your values, and move forward with more confidence and direction.

When you bring intentionality to breathwork, you infuse each inhale and exhale with clear purpose. Instead of simply moving through a breathing exercise, you set a clear goal—be it relaxation, focus, or personal growth—and direct your awareness toward achieving that outcome. This intentional focus helps quiet the mind, allowing you to connect more deeply with your breath and body. Over time, consistent intention setting during breathwork can reshape your habits, thoughts, and emotional responses, ultimately creating a more centered and mindful approach to everyday life.

Intention Setting Practice:

Close your eyes or soften your gaze. Take a deep breath in through your nose, and gently exhale through your mouth. Feel the ground beneath you, supporting you. Ask yourself, What do I want to bring into this moment, day or to this course? As you inhale deeply, see what come to your mind. It could be one word or phrase. For example: “clarity,” or “Today I want to be the parent I desire.” If this is your intention write down as if it were already true, for instance, “Today I have clarity”, “Today I am the parent I desire.” As you exhale slowly, imagine releasing any tension or distraction. Take a final deep breath in, and breath out. When you’re ready, gently open your eyes and write your intention down.

Now let go of your intention and focus on today’s breathwork practice, in future you can choose to set an intention before any PNS activating breathwork practice.

Coherent Breathing

Coherent breathing is a breathwork practice designed to harmonise the body and mind by maintaining a steady, balanced rhythm of breathing. Typically, this involves inhaling for a count of 5-6 seconds and exhaling for a count of 5-6 seconds,

This balanced rhythm optimises the exchange of oxygen and carbon dioxide in the body, promoting a state of calm and focus. Coherent breathing also has profound effects on the autonomic nervous system, helping to reduce stress, lower blood pressure, and improve heart rate variability (HRV), which is a key indicator of overall health and resilience.

Did you notice anything during this exercise?

You can record your observations and reflections , write down any visions, feelings, sensations that arose during your breathwork.

Key Takeaways

  • The Autonomic Nervous System (ANS) regulates stress and recovery, controlling essential functions like breathing, heart rate, digestion, and immune response.
  • Intention setting strengthens cognitive-emotional resilience, reinforcing neural pathways that support long-term stress management.
  • Coherent breathing (5-6 breaths per minute) balances the nervous system, improving heart rate variability (HRV), reducing cortisol, and enhancing emotional regulation.

Understanding and influencing the ANS is essential for managing stress, improving emotional balance, and building long-term nervous system adaptability.

Coming up

Now that we’ve explored the ANS, tomorrow’s session compares its two key branches—SNS (fight-or-flight) and PNS (rest-and-digest). You’ll learn why both are essential and how chronic SNS dominance leads to burnout, anxiety, and stress-related health issues. We’ll also introduce Breath of Fire, a breathwork technique that builds nervous system adaptability.

This session is key to learning how to regulate stress and energy in daily life—see you tomorrow!

References
  1. Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton & Company.
  2. Lehrer, P. M., & Gevirts, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756.
  3. Saccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
  4. Fox, K. C., et al. (2015). Meditation experience predicts introspective accuracy. Nature Neuroscience, 18(6), 1133-1135.
  5. Luts, A., et al. (2014). Meditation and the anterior cingulate cortex: Monitoring and acceptance of affective experience. Trends in Cognitive Sciences, 18(4), 163-169.
  6. Feldman, G., et al. (2017). The effects of mindfulness-based interventions on executive function: A meta-analysis. Frontiers in Psychology, 8, 384.
  7. Brown, R. P., & Gerbarg, P. L. (2009). Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I—Neurophysiologic Model. Journal of Alternative and Complementary Medicine, 15(2), 115-123.