The autonomic nervous system is a network of unconscious bodily processes regulating things such as our breathing, heartbeat, and digestive functions. Our autonomic nervous system consists of the sympathetic nervous system, and the parasympathetic nervous system. When we experience stress, or something our body perceives as a threat, the sympathetic nervous system is triggered and we go into “fight or flight” mode. During this moment of stress, our body engages in physiological preparation to encounter a threat, and our body and mind are on vigilant alert. The parasympathetic system is connected to the “rest and digest” function of the nervous system, and also is responsible for keeping the body running as usual. It is the part of our nervous system connected to slowing down, calming the system and restoring it to normal.

Our human bodies are designed to function this way so that when we encounter a threat, our sympathetic nervous system elicits a bodily response that allows us to effectively deal with the situation, and then the parasympathetic nervous system kicks in to allow us to relax, and return to a normal calm state.

It is common however, for people in today's society to experience periods of prolonged stress, or to have unprocessed or traumatic experiences that have dysregulated the nervous system so it is not in a natural state of coherence.

Trauma occurs after we have experienced a distressing experience that we were not able to completely or effectively process in the moment, and therefore have a stored residual emotional or physical charge in our body. After we have experienced something traumatic (remembering that trauma is relative) our system often has a difficult time deactivating the sympathetic nervous system. This means over time our brains can get re-wired to prepare for fight or flight even in non threatening situations. If the sympathetic nervous system remains active, the body will experience the negative consequences of this as it is not able to properly regulate itself. When the autonomic nervous system becomes out of sync and dysregulated, it can lead to physical and mental health issues. Our emotional and physical wellbeing relies on us having a nervous system that is in healthy harmony, allowing us to be regulated and centered. The state of our physiological systems are directly and powerfully connected to our mental, physical, and emotional well-being.

When we breathe, the inhale stimulates the sympathetic nervous system and heart rate increases, and the exhale activates the parasympathetic system and heart rate decreases. The best known way to measure physiological coherence is by looking at our Heart Rate Variance, or HRV. When our heart rate variability is high, our heart rate is increasing during an inhale and decreasing on an exhale, which is the optimal performance for a balanced nervous system.

You can measure your HRV to track your own systems regulatory response to give you a direct experience with how important the power of coherent breathing is. Remembering that high HRV is optimal, experiment with breathing normally and then try the 5 count breath. You will find that the 5 count breath, with an even count breath in and an even count breath out allows for a harmonious physiological balance. From this coherent state, your system can function with resonance and you will feel centered. You are more resourced, and if you allow them to move, emotions will arise and naturally process.

Coherence implies a harmonious correlation between two or more parts of a system. With HRV we are measuring physiological resonance. There is also social coherence, such as between family members or existing in relationship constellations and group dynamics. For synchronistic social cohesion, the individuals must be coregulated and emotionally attuned to each other. There is a variety of research studying the positive impact physiological rhythms of individuals have on collective social coherence and group dynamics. Self-regulation and a healthy functioning nervous system on the individual level will help contribute to better relationships and positively impact social groups. This means that by ensuring you are in physiological coherence you are not only impacting your own emotional regulation, but those around you as well.

The implications of this are huge when considering relationships, the family system and the interconnected ways each member is emotionally attuning to each other constantly. One of the most essential things we can do to regulate ourselves and our nervous system is get into resonant breathing, knowing that this will help others also to tune into coherence. Teaching kids, friends, and partners the 5 count breath will help them to self-regulate, and it is essential that we also model this coherent state in ourselves frequently and consistently.

SOURCES:

Cardiac Coherance, Self-Regulation, and Pyschosocial Wellbeing

When Trauma Gets Stuck in the Body

New Frontiers on Heart Rate Variability and Social Coherance Research

Technologies and Implications for Improving Group Dynamic and Outcomes