Jul 7, 2026 · 3 min read

Embracing Vulnerability: My Journey into Polyvagal Theory-Informed Breathwork

I recall a particularly challenging meeting at work, where I felt cornered by my team leader's aggressive tone. My heart racing, I felt like I was trapped in a never-ending nightmare. In that instant, my body betrayed me, freezing into a state of hypervigilance. My breath became quick and shallow, barely reaching my lungs. I was stuck in a perpetual fight-or-flight response, unable to escape.

But what if I told you that, years later, I've come to understand the hidden wisdom behind such a response? It all began when I stumbled upon the concept of Polyvagal Theory, a groundbreaking approach to understanding our nervous system's impact on our lives. This theory, pioneered by Dr. Stephen Porges, highlights the intricate dance between our brain, heart, and body. It's a delicate balance between safety, security, and survival – and how we can harness breathwork to restore harmony.

Breaking Free from Trauma's Grip

The day I first encountered Polyvagal Theory was the day that changed everything. Sitting in a workshop, listening to Dr. Porges discuss the three primary states of the nervous system – ventral vagal, sympathetic, and dorsal vagal – was like unlocking a long-forgotten door. I realized that my meeting-induced panic was a perfect example of the sympathetic response, where my body prepared to flee from the perceived threat. But what about the days following, when the panic turned into a lingering sense of unease? That was when I discovered the role of the dorsal vagal tone, or 'freeze' response.

Ventral Vagal: The Key to Resilience

In a Polyvagal Theory-informed perspective, the ventral vagal tone represents our highest potential for resilience and connection. It's the 'social engagement system' that allows us to feel safe, communicate effectively, and access our parasympathetic nervous system. Breathwork can become a potent tool to tap into this state of being. I began to notice how subtle changes in my breathing could shift my experience of safety – or, conversely, put me firmly back in a state of tension.

Finding Calm in the Breath

One technique that particularly resonated with me was using diaphragmatic breathing to engage my ventral vagal tone. I remember setting an intention to breathe more intentionally, focusing on the sensation of my belly rising as I inhaled. With practice, I began to sense the release of tension as my nervous system gradually calmed. During a heated argument with a loved one, I realized I could access this state of calm simply by taking the time to breathe. My 'fight-or-flight' response softened, replaced by a deeper sense of listening.

Breathwork for Resilience

So, what does Polyvagal Theory-informed breathwork look like in practice? Here are some key takeaways:

Diaphragmatic breathing: Engage your belly by placing one hand on your stomach and the other on your chest. Inhale through your nose, allowing your belly to rise. Exhale slowly, noticing the expansion of your chest and relaxation of your shoulders.

4-7-8 pattern: Inhale for a count of four, hold for seven, and exhale for eight. This calms the nervous system and activates the parasympathetic response.

* Breathing to the heart: Breathe into the sensations in your heart, noticing the expansion of this energy as you inhale, and the release as you exhale.

Conclusion: Embracing the Wisdom of our Nervous System

As I look back on the journey I've shared with you, I'm reminded that Polyvagal Theory and breathwork aren't just practices – they're a way of being in the world. They invite us to listen to our nervous system, to honor its complexity, and to nurture its wisdom. Breathwork can become a potent reminder of our capacity for resilience, even in the face of uncertainty.

May you, too, discover the profound connections between breath, body, and nervous system. May you learn to listen to your inner wisdom and unlock the resilience that lies within. With love and light, Lareina