Polyvagal Breathwork

Polyvagal Breathwork is a science-based breathing practice that helps calm the nervous system and bring the body back into balance during stress. By working directly with the vagus nerve, intentional breathing patterns help interrupt the stress response and signal safety to the body.

The Science Behind It

When we experience stress, anxiety, or overwhelm, the nervous system can shift into survival mode. In this state, breathing becomes shallow, muscles tighten, and the body remains on high alert.

Polyvagal Breathwork works by stimulating the vagus nerve, a key part of the nervous system responsible for calming the body after stress. Intentional breathing patterns help activate the parasympathetic nervous system, allowing the body to settle, recover, and return to balance more efficiently.

Why It Matters

When the nervous system stays activated for too long, stress lingers, emotions escalate, and recovery becomes harder. Polyvagal Breathwork gives the body a way to actively influence its stress response instead of remaining at the mercy of it.

Emotional Regulation

Support calmer emotional responses during stress

Focus and Clarity

Improve attention and mental steadiness

Faster Recovery

Help the body return to balance after stress

Long-Term Resilience

Build a stronger, more adaptable nervous system

Everyday Benefits

Calm Anxiety and Emotional Intensity in the Moment

Use breathing patterns to quickly settle heightened emotions and reduce anxiety as it arises.

Improve Focus and Mental Clarity

Help the nervous system calm so the mind can think more clearly and stay present

Reduce Physical Tension and Stress Chemistry

Lower stress-related tension in the body and support the release of excess stress hormones

Support Faster Recovery After Stressful Situations

Shorten the time the body stays in high alert after stress so recovery happens more efficiently

Build Long-Term Nervous-System Resilience

Strengthen the nervous system’s ability to handle stress over time without becoming overwhelmed

Increase Emotional Awareness and Control

Improve the ability to notice stress responses early and respond intentionally instead of reacting automatically

Give It A Try

4-6-8 Breath Reset

1 Inhale through your nose for a count of 4 seconds
2 Hold that breath gently at the top for a count of 6 seconds
3 Slowly exhale through your mouth for a count of 8 seconds
4 Repeat Steps 1 - 3 at your own pace

You will notice a shift, however small it might be. This is your nervous system downshifting.

This is just one of many techniques you will learn in the full Keystone Program.

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