Day 8
Stress Response Mastery – Shifting States in Real Time
Using Breath as a Tool to Regulate Stress and Build Adaptive Resilience
Your goal is not to “never feel stressed,” but to avoid remaining stuck in a dysregulated state and build adaptability through routine Vagal Toning breathwork exercises, to recover more quickly to a regulated state.
Today We’ll Cover:
- How to choose the right breathwork technique based on your nervous system signals - mapped out yesterday.
- Box Breathing for immediate stress relief
- The science of Box Breathing and its impact on the nervous system
- Practical steps to implement this in daily life
Building Your Breathwork Toolkit
Now that you know your signals, you can start to work with breathwork in the moment, it may take time, but keep practicing. Below are some relevant recommended breathwork practices, choose which work best for you:
Stress Response
Signals
Suggested Breathwork Techniques
I AM ACTIVATED
(Hyper-Arousal: Fight/Flight)
Refer to your Nervous System Mapping Exercise.
When you notice your signals try out this exercise
‘I NEED’ ‘Down-Regulation’ is Required to regulate:
4-8 Breathing (Strong PNS activation, bringing DOWN SNS)
(Practiced on Day 6)
I AM SHUTDOWN
(Freeze/Fawn)
Refer to your Nervous System Mapping Exercise
When you notice your signals try out this exercise
I NEED Up-Regulation is Required to regulate:
Breath of Fire (Gently stimulates SNS, bringing UP PNS to regulate the nervous system)
(Practiced on Day 5)
I AM IN CONNECTION
(Safe/Social)
Refer to your Nervous System Mapping Exercise
Enjoy! If you are in the position to, and have time you could practice some Vagal Toning breathwork practice.
The more you practice these exercise the more you should experience being in this state, and the quicker you can return to it. Indication of a Healthy Nervous System.
This Is your regulated state. Best time for Vagal Toning exercises:
Coherent Breathing (Builds Resilience through Vagal Toning) (Practiced routinely for long-term nervous system flexibility and systemic homeostasis)
(Practiced on Day 4)
Vagal toning techniques should be practiced outside of stressful moments—so when stress hits, your body already knows how to shift. The more you practice these exercise the more you should experience being in this state, and the quicker you can return to it. Indication of a Healthy Nervous System.
The Science of Box Breathing
Box Breathing is a structured breath pattern designed to interrupt stress responses and bring immediate focus and calm. It is widely used in high-pressure environments, including military training and professional athletes.
Regulates Vagal Tone & Improves Heart Rate Variability (HRV)
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Slows the heart rate and reduces blood pressure (Perciavalle et al., 2017).
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Enhances autonomic flexibility, making it easier to recover from stress (Shaffer & Ginsberg, 2017).
Lowers Cortisol & Prevents Stress Accumulation
Reduces cortisol secretion, preventing chronic SNS activation (Zaccaro et al., 2018)
Enhances Focus & Cognitive Function
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Supports prefrontal cortex activation, improving decision-making under pressure (Telles et al., 2013).
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Navy SEALs and special forces use Box Breathing to maintain focus under extreme stress (Stamford, 2017).
Box Breathing: A Rapid Nervous System Reset
When stress is acute, you need a balancing technique that works fast. Box Breathing balances the SNS and PNS, preventing your body from becoming stuck in stress mode.
In-the-moment
In-the-moment stress relief for DOWN-REGULATION when feeling overwhelmed or reactive
Preparation
Before a stressful event (public speaking, conflict resolution, intense work deadlines)
Strengthening
As a daily practice to VAGAL-TONE, strengthening nervous system, building adaptability and resilience.
Day 8 Breathwork
Box Breathing
Box breathing, also known as Equal Breathing or Sama Vritti Pranayama in yogic traditions, is a breathwork technique designed to promote calm, focus, and emotional balance. The direct translation from Sanskrit is “equal mental fluctuation breathing.
Box breathing is widely used by athletes and military personnel as a tool to stay centered in high-pressure situations, but it is also beneficial for everyday use. Whether preparing for a presentation, managing anxiety, or simply taking a moment to reset, box breathing offers a practical and accessible way to regain control and composure.
This rhythmic breathing pattern helps regulate the nervous system, reduce stress, and enhance mental clarity by creating a steady balance between the inhale, exhale, and pauses in between.
Key Takeaways
- Recognising your stress response in real time is key to regulation, and something that takes practice.
- Box Breathing is a simple but powerful technique for immediate stress relief.
- Having a personal strategy and toolkit prepares you to manage stress effectively.
- Regular breathwork practice strengthens your ability to return to a balanced state faster.
Coming up
Tomorrow, we learn about early programming of the nervous system through the lens of psychoneuroimmunology. See you tomorrow!