Hey!

Jonny here with some more practical thoughts on how to become an active operator of your nervous system.

Today I’d like to share with you a very powerful, zero-cost protocol for self-regulating your inner state during stressful or intense situations.

But first, I’d like to give you a little bit of context to make sure you understand why self-regulation is such an important skill to master (so you can overcome the nervous system regulation challenges you’ve been experiencing).

Why Self-Regulation Is An Essential Life Skill

Most people don’t know this, but our nervous system is responsible for:

• Our energy levels
• Our capacity to relax
• And how we experience the world

Turns out our seemingly objective experience of reality is, in fact, entirely mediated through the state of our nervous system.

And without the ability to self-regulate, we can struggle to:

• Rest deeply
• Focus and be productive
• And make sound, intelligent decisions

Which raises the question:

“How can we self-regulate ourselves, especially when it’s been hijacked by a stressful or an intense situation?”

The most common answer I usually hear when I ask this question to a new client or student:

Through meditation (or some sort of mindfulness-based technique).

But, is meditation really the key to staying calm when a triggering situation makes us panic?

I would argue, quite the opposite.

The Problem With “Top Down” Mindfulness Tactics

Over the past decade, techniques for tactical mindfulness—like meditation—have exploded in popularity.

These techniques use mind-based or “top-down” tools to influence our thoughts and feelings.

But there’s a problem:

Unless we have thousands of hours of mindfulness training (which very few do), it can be extremely hard to avoid panic mode or drop into meditation when adrenaline is coursing through our veins.

Which means that if we rely entirely on these kind of techniques to self-regulate our nervous system, we are ill-equipped to effectively handle acute stressors—like a boardroom confrontation, high-stakes presentation or screaming children!

Fortunately, there’s is a zero-cost solution to this quandary.

It is far more effective than any prescription drug—with no unwanted side effects.

And—this is the craziest part—it has been under your nose since you were born:

Your breath.

Using "Bottom-Up" Techniques To Rapidly Alter Our Inner State

Our breath is perhaps the only activity in our body that happens on its own but can also be consciously controlled.

Yet it is rare for most of us to inquire how our breath is or try to consciously control it.

Why does this matter?

Because, turns out, our breath is an extremely powerful tool.

The way we breathe impacts:

• How we feel
• How we show up in the world
• And even the types of thoughts that arise in our minds

So it is possible (and, as I argue, far more efficient) to leverage your physiology through "bottom-up" practices like breathwork to self-regulate and positively impact your internal state in real-time.

And as recent discoveries in neurobiology have demonstrated, this approach directly alters our internal state 4x more efficiently than cognitive efforts (aka top-down tools).

Curious to learn more about the science behind “bottoms-up” protocols? Click here to get a primer. Otherwise, feel free to keep reading—we’re about to dive into the actionable stuff!

Today’s Protocols: If [this] then [breathe]

You’ve probably come across iPhone shortcuts or automation tools that allow you to write something along the lines of:

If [tweet] then [save to Evernote]

Or…

If [time = 7 p.m.] then [dim lights].

Well, today’s protocols are like two automation recipes you can use to up or down-regulate—i.e., activate or calm—your nervous system in real-time:

1. If [lethargic or sleepy] then [Espresso Breath]
2. If [anxious or overwhelmed] then [Breath of Calm]

Let me show you how each of them works:

Technique #1: Espresso Breath

If you’d prefer to learn how this protocol works via video, you can click here.​

Sit up with a straight lower spine, tuck your chin slightly, and begin rapid exhales through your nose, at the rate of roughly two per second.

The inhale happens naturally.

You should feel your belly contracting like a pump with each exhale.

Continue for 30 exhales.

Once you’ve completed this, exhale completely to the end of your breath, holding until you feel mild breath-hunger (the desire to inhale).

Then inhale deeply and hold at the top for 20-30 seconds.

Release the breath completely, keeping your body as motionless as possible for 30 seconds afterward to allow the effects to settle.

Repeat this 2-3 times as desired.

You may also experiment with noticing how this short practice creates a shift in your internal state.

Technique #2: Breath Of Calm

If you’d prefer to learn how this protocol works via video, you can click here.​

This practice uses the technique of alternate nostril breathing that has been shown in studies to effectively reduce anxiety, combined with an exhale that is twice the length of the inhale.

Longer exhales are key for the down-regulation of the parasympathetic nervous system, which is the branch that enables us to recover and rejuvenate following a stressor and also creates the conditions for sleep in the evening.

Ensure you’re sitting comfortably, ideally with a straight lower spine.

Bring your right hand up to your face, using your ring finger to close the left nostril and your thumb to close the right nostril.

Begin by closing the right nostril and inhaling through the left side for a count of three.

Then hold at the top for three.

Exhale through the right side for a count of six. Now inhale right-side for three, hold for three, and exhale left for six.

This is one full round.

If you find a count of three and six challenging, start with inhaling for two, holding two, and exhaling for four. Over time your carbon dioxide tolerance will increase, and you can extend to counts of 10 in and 20 out.

Repeat for 3-5 rounds or until you feel sufficiently calm.

It’s beneficial to end the practice with a full inhale and an audible relaxed sigh, which deepens the relaxation response.

There are various cues to watch for to see if your body is downshifting gears into parasympathetic. The most obvious is a spontaneous sigh response, but you also may be aware of a softening in muscular tension in the shoulders and belly or a more relaxed gaze.

Ready to start flipping your internal switch?

In my experience, these breathwork practices are the most efficient protocols for shifting my state in real-time—and one of the most surprising parts of our Nervous System Mastery curriculum for our students too:

So, the next time you notice a negative thought loop or feel overwhelmed, remember:

Give these practices a try, and notice the radical difference they make!

Talk soon,

Jonny

PS… Now you know—it is possible to harness your breath to shift your state in real-time.

But will this truly change your life? Will you be able to apply it in situations that matter most?

Possibly not, as it takes practice, community, and feedback for these protocols to live in our muscle memory. That's the promise of our upcoming Nervous System Mastery live training, where you will leave with these protocols as second nature. So if you’re serious about finally overcoming your nervous system regulation challenges, click here to learn more.