In this insightful video, Deb Dana, LCSW, renowned Polyvagal Theory expert, clinician, consultant, and author, guides you through the power of breath as a tool for nervous system regulation. As part of her Polyvagal Theory Tool Kit series, Deb explores how breath, an autonomic nervous system activity, can be consciously manipulated for both regulation and activation.
Find Safety in Your Nervous System: bit.ly/3xxWp5T
Deb emphasizes the importance of simply noticing your breath without changing it, as this awareness alone can naturally alter the depth and pace of breathing. She introduces the concept of resistance breathing, such as blowing bubbles or through pursed lips, as a way to engage in a long, slow exhalation that promotes a neuroception of safety and calm.
The video also delves into the role of sighing as a spontaneous activity that can interrupt states of biology or thinking, bringing momentary change. Deb guides viewers through four types of sighs - despair, frustration, relief, and contentment - each with its unique effect on the nervous system. She encourages using sighing intentionally to partner with the nervous system and find a sense of safety, especially in moments of frustration or despair.
Whether you're seeking tools for personal well-being or are a practitioner looking to expand your understanding of Polyvagal Theory, this video offers valuable insights into harnessing the power of breath for grounding and regulation.
Deb’s clinical publications include The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation and the Polyvagal Flip Chart. Deb is delighted to partner with Sounds True to bring her polyvagal perspective to a general audience through Befriending Your Nervous System: Looking Through the Lens of Polyvagal Theory and her forthcoming book Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.
Find out more about Deb Dana: bit.ly/4aMGGhn
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