Day 5
Comparing the Parasympathetic and Sympathetic Nervous Systems
Resilience is key
By now, you understand that your stress response communicates via the Autonomic Nervous System (ANS) operating via two primary modes:
Sympathetic Nervous System (SNS): Prepares the body for action, stress, and focus (Fight/Flight).
Parasympathetic Nervous System (PNS) - Dorsal Vagal Complex (DVC): Shutdown survival mechanism (Freeze/Fawn).
However, nervous system balance isn’t just about shifting between these states — it’s about being able to return to the ventral vagal state after experiencing a stress response.
Today, we’ll explore:
- How imbalances in SNS & PNS contribute to nervous system dysregulation.
- Nervous System Resilience and the ventral vagal state as the ideal regulated state for well-being.
- How breathwork builds adaptability—helping you shift out of stress and into recovery.
- Why Breath of Fire is a powerful SNS activation tool that, when paired with calming breathwork, strengthens the nervous system’s resilience.
Nervous System Resilience and The Ventral Vagal State.
According to Polyvagal Theory (Porges, 2011), the ventral vagal state is when the nervous system is regulated, socially engaged, and adaptable. Being in ventral vagal nervous system state is also known as The Window of Tolerance.
Nervous System Resilience
A flexible, resilient nervous system, not stuck in functional stress states: fight/flight (SNS) or shutdown (DVC).
Increased Regulation Capacity
The ability to return to calm after stress, and even Feel BIG emotions without being dysregualted, remaining in the window of tolerance.
Optimum Health and Healing
A state where digestion, healing, immune function and cognitive clarity are optimal.
Social Connection
Supports connection, safety, and social engagement.
The Science of Nervous System Dysregulation
When Resilience is Lost: Signs of a Chronic Dysregulated Nervous System.
A dysregulated nervous system occurs when your body gets stuck in SNS overdrive (hyperarousal) or PNS shutdown (hypoarousal) due to chronic stress, trauma, or poor recovery mechanisms (van der Kolk, 2014). We can function with a dysregualted nervous system for years, some of us have been stuck in this dysregulated state for years / most of our lives.
SNS-Dominant Dysregulation (Chronic Hyperarousal):
Symptoms of a stuck "Fight-or-Flight" response (Levine, 2010):
Anxiety, panic, constant worry.
Insomnia, racing thoughts.
Tense muscles, headaches.
High blood pressure, rapid heart rate.
Digestive problems (IBS, bloating, gut inflammation).
Emotional reactivity, difficulty relaxing.
PNS-Dominant Dysregulation - Dorsal Vagal Complex (Chronic Hypoarousal):
Symptoms of "Freeze" or shutdown mode (Porges, 2011):
Chronic fatigue, exhaustion, brain fog.
Low motivation, difficulty concentrating.
Emotional numbness, dissociation.
Slow digestion (Constipation), bloating, low appetite.
Low blood pressure, dizziness, cold extremities.
Depression, apathy, feeling disconnected.
How Breathwork Builds Nervous System Adaptability
Breathwork teaches the nervous system how to transition smoothly between states.
If you’re stuck in SNS overdrive (chronic stress), slow breathwork helps transition into PNS recovery.
If you feel fatigued or shut down - PNS - DVC overdrive, activating breathwork (like Breath of Fire) shifts you into SNS alertness.
The Scientific Benefits Of Breath Of Fire
How Breath of Fire Affects the Nervous System
Stimulates the SNS.
Boosts energy, focus, and metabolic rate.
Trains nervous system adaptability .
Helps shift between stress and relaxation efficiently.
Improves vagal tone
Strengthens heart rate variability (HRV) and emotional resilience.
Enhances oxygenation & circulation
Increases blood flow to the brain, improving focus
Day 5 Breathwork
BREATH OF FIRE (Agni Pran)
Breath of Fire is a dynamic, rhythmic breathwork practice, also called Agni Pran in Sanskrit, meaning "Fire Breath." It consists of short, rapid exhales with passive inhales, dynamically engaging the diaphragm.
Comparing Breath of Fire vs. Bellows Breath (from Day 3)
Rather than keeping the SNS constantly "on," Breath of Fire teaches the nervous system how to engage and disengage efficiently—a key to resilience and long-term health.
Key Takeaways
- Dysregulation occurs when SNS or PNS dominance is prolonged, leading to health issues.
- Symptoms range from anxiety and insomnia (SNS) to fatigue and numbness (PNS).
- Breathwork helps retrain the nervous system to move between states efficiently.
- Breath of Fire strengthens vagal tone and builds resilience by training SNS adaptability.
Coming up
Tomorrow, we explore the vagus nerve and Polyvagal Theory, uncovering why your nervous system may go into chronic dysregulation, amd how breathwork supports emotional safety, resilience and deep nervous system regulation. See you there!