Breathing to Manage Bodily State based on Polyvagal Theory

Learning the science behind breathing’s relationship to your nervous system (your physiological, biological and behavioral state) and gaining an understanding of how controlled breathing patterns harness your nervous system and biochemistry to support health, performance and resilience is helpful, but it’s not vital. And it's not enough.

You need to practice. You need to experience it. You need to feel what's going on inside your body, brain and nervous system as you implement the strategies - this is how you actually change for the better. And once getting an experience going, you need to apply Positive Neuroplasticity in order to turn that state into a more lasting trait. (Hanson & Hanson, 2018)

The quickest and easiest way to go through this course is to watch the opening video for each Chapter or just go to the VIDEO SERIES chapter and watch in sequence. In addition, make sure to "Measure Your Controlled Pause" and take the "Breathing Dysfunction Quiz" in the Chapter titled "Do You Have A Breathing Problem?".

When you get to the Practice Chapter, simply follow along in order, doing just one practice per day, or repeating each practice for several days in a row, then moving on to the next practice.

Then, if you really want to learn more, you can dive into the details by jumping back into the additional lessons contained in each Chapter.

I’ve compiled this course by simplifying a ton of leading-edge research and I’ve included some of those materials in the Resources & References section at the end of the course. And if you are inclined to take your practice to another level, head into the "Expand Your Practice" chapter, or visit my Youtube Page.

SPECIAL NOTE

If you really don't want to read any text, another option is to just jump to the last chapter called VIDEO SERIES and simply watch each video in order.

Bottom Line:

You can make this course as much or as little as you’d like to. No matter how deep you dive, it will provide you with a solid foundation for mastering the skill of breathing for the purpose of managing your nervous system.

Keep moving.

Keep growing.

Keep breathing.

Thank you for the opportunity to help you breathe and live better!

Michael Allison

References

Hanson, R., Hanson, F., (2018). Resilient: how to grow an unshakable core of calm, strength, and happiness. New York, NY: Harmony Books, an imprint of Random House, a division of Penguin Random House.

Your nervous system is the foundation for all your lived experiences.

Your breathing is the reflection of, and portal into, the biological state of your nervous system.

Mapping, managing and mastering your breathing equals mapping, managing and mastering your nervous system.

How to Measure Your Relaxed Breath Hold Time

• Take a normal breath in and out through your nose.

• Pinch your nose and hold your breath.

• Using a stopwatch or iphone timer, time your hold in seconds.

• Only hold your breath until you have that first "desire" to take a breath.

• You might notice a swallow, a fluttering of your diaphragm, or a subtle feeling of breath hunger.

• This is when you stop the timer and take a breath.

• This measurement isn't a strong or maximal breath hold.

• After the hold, if you don't immediately return to your normal relaxed breathing pattern, then you held for too long.

References

McKeown, P., 2020. Oxygen Advantage Instructor Training Manual. Galway, Ireland. Oxygen Research Institute LTD.