How to Rewire Your Nervous System: Exploring the Depths of Breath Work

Meet Dr. Meg

I’m Dr. Meg Mill, like you, I've walked a long, tough road with my own health. Since childhood, I have battled with chronic allergies, unusual sensitivities, skin problems, GI issues, sensitivities, and anxiety. I moved from one specialist to another, always seeking answers, yet left with none.

The turning point came when I found functional medicine. I realized the true healing power lies in understanding and addressing the root causes of our symptoms. Through this journey, I not only healed myself but also discovered a profound passion for helping others facing similar battles.

One of the KEY components of my healing journey was learning to regulate my nervous system. This component is often overlooked, even in the integrative and functional health arena. People become so focused on testing and lab optimization, but alongside that, you must also focus on the nervous system and the mind-body connection for lasting healing. If you are eating a perfect diet and taking all the right supplements but living in the sympathetic nervous system all the time, you are just going to be spinning your wheels. We need to address both simultaneously.

Now, with hundreds of success stories under my belt, I want to extend this lifeline to you. My approach isn't just about managing symptoms; it's about transforming lives.

I put together this guide because when you're having mystery symptoms and you're not feeling like yourself, having answers from a trusted source can be the catalyst that helps kick-start your healing.

So, let's dive in!

Breathwork, an ancient practice with a modern twist, is an art form rooted in the conscious control and manipulation of breath. This practice is far more than a mere physiological necessity; it represents a bridge between the physical and the mental, a tool for well-being that has been recognized across various cultures and ages.

Historically, breath has always held a sacred space in human consciousness. In the East, it's known as 'prana' in Indian traditions and 'chi' in Chinese philosophy. These concepts view breath as the vital life force, the energy that flows through every living being, intertwining our existence with the universe. Similarly, in the West, the ancient Greeks referred to it as 'pneuma,' and in Latin, it was known as 'spiritus,' both terms indicating the breath as a crucial life force.

These cultural interpretations share a common understanding: breath is more than the act of inhaling and exhaling; it is a powerful tool for transformation and healing. In today's fast-paced world, breathwork has emerged not just as a practice rooted in ancient wisdom but as a necessary antidote to the stresses of modern life. By consciously altering our breathing patterns, we can tap into the profound capabilities of our bodies and minds.

Breathwork in its various forms, whether it be through yogic pranayama, meditative breathing, or modern therapeutic techniques, offers a path to selfdiscovery and wellness. As we dive deeper into the world of breathwork, we begin to understand its significant impact on our physical health, emotional balance, and overall sense of well-being.

The Science of Breathing:

Breathing, a function most of us perform without much thought, is actually a complex process with profound implications for our well-being. To understand how breathwork affects us, it's crucial to delve into the science behind it, particularly its impact on the autonomic nervous system.

The autonomic nervous system (ANS) regulates our body's involuntary functions, like heart rate, digestion, and respiratory rate. It's divided into two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is often referred to as the 'fight or flight' system. It prepares the body for action, responding to perceived threats by increasing heart rate, tensing muscles, and releasing stress hormones like adrenaline. Conversely, the PNS is known as the 'rest and digest' system. It promotes relaxation, healing, and nourishment of the body, slowing down the heart rate, increasing intestinal and gland activity, and relaxing sphincter muscles in the gastrointestinal tract.

Breathing is uniquely positioned as both a voluntary and involuntary action. We don't have to think about breathing; our bodies do it automatically. Yet, we can consciously control our breath, something we can't do with most other autonomic functions. This unique aspect of breathing is where its power lies in influencing the ANS.

When we breathe deeply and slowly, we send signals to the brain to activate the PNS. This is partly due to the physical effects of deep breathing, such as the increased oxygenation of the blood and the rhythmic expansion and contraction of the lungs. These physical changes trigger a cascade of neural and hormonal responses that promote relaxation and reduce stress.

The link between breathing and the ANS is more than just a biological curiosity; it's a gateway to better health and well-being. By understanding and harnessing this connection through breathwork, we can consciously influence our body's response to stress, creating a state of calm and balance in the midst of our often chaotic lives.

Diving deeper into breathwork's therapeutic aspects, it's an experiential therapy using deep, circular, connected breathing to access altered states of consciousness. This approach was developed by clinical psychologist Stan Grof, who initially studied LSD in the 1960s. Grof discovered that accelerated breathing, combined with evocative music, could bypass the conscious mind, including the fear-based ego and habitual thought loops, often referred to as 'monkey chatter.' This process enables direct access to the subconscious mind – a repository of childhood memories, beliefs, values, and experiences that shape our behaviors, habits, and identities.

This aspect of breathwork is crucial because, often, being mentally aware of a pattern or characteristic doesn't automatically translate into emotional or behavioral change. Intellectual processing is just half the battle; experiential release is the other. Breathwork facilitates this by allowing individuals to breathe into the root of suppressed emotions, clearing out unprocessed fear, anxiety, guilt, stress, and insecurity. This process can lead to newfound clarity, creativity, love, joy, and gratitude. It's often said that one session of breathwork can be equivalent to two years of psychotherapy, highlighting its potency in emotional and psychological healing.

By understanding and harnessing the power of breath, we can consciously influence our body's response to stress, promoting a state of calm and balance. Moreover, breathwork's ability to delve into the subconscious mind opens avenues for profound emotional healing and self-discovery, making it a valuable tool in modern therapeutic practices.

Breathwork and the Parasympathetic Nervous System:

Understanding how breathwork influences the parasympathetic nervous system (PNS) requires delving into the physiological and psychological responses it triggers. The PNS, often termed the 'rest and digest' system, plays a crucial role in promoting relaxation and healing in the body. Breathwork, with its roots in deep, conscious breathing techniques, is a powerful means to activate this system.

The key player in this process is the vagus nerve, one of the longest nerves in the body, running from the brainstem through the neck and down to the abdomen. It's a major component of the PNS, acting as a communication channel between the brain and various organs. When stimulated, the vagus nerve helps slow down the heart rate, lower blood pressure, and calm the body.

Breathwork engages the vagus nerve through specific breathing patterns, particularly deep and slow breathing. This type of breathing activates a neural response that stimulates the vagus nerve. When the vagus nerve is activated, it sends a signal to the brain indicating that the body is in a state of calm and safety, leading to a reduction in stress hormones and an increase in the release of relaxation-inducing neurotransmitters.

This process is particularly important for its implications in mental health and stress management. The activation of the PNS and the resulting sense of calm and relaxation can help counteract the effects of chronic stress and anxiety, conditions often exacerbated by constant activation of the sympathetic nervous system ('fight or flight' response).

Additionally, the deep, rhythmic nature of breathwork can lead to a meditative state, further enhancing its calming effects. This state can facilitate a deeper connection with oneself, allowing for introspection and emotional release. It's not just about physical relaxation but also about emotional and psychological healing.

Breathwork's effectiveness in activating the parasympathetic nervous system and stimulating the vagus nerve makes it a powerful tool for achieving a balanced state of mind and body. www.megmill.com

Practical Breathwork Techniques:

There are many different types of beath work but you can begin by starting to employ some simple techniques:

Diaphragmatic Breathing:

Also known as belly breathing. Begin by sitting comfortably or lying down. Place one hand on your abdomen and the other on your chest.

Breathe in slowly through your nose, allowing your stomach to rise, and then exhale slowly. The hand on your stomach should move more than the one on your chest.

This breathing technique encourages full oxygen exchange and is effective in reducing heart rate and blood pressure, thereby stimulating the vagus nerve.

4-7-8 Breathing:

This technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

It's a simple yet powerful method that can be done anywhere. The controlled hold and extended exhale activate the parasympathetic nervous system, promoting relaxation.

Alternate Nostril Breathing:

A common practice in yoga, this involves holding one nostril closed while breathing in, then closing the other nostril and exhaling through the alternate nostril. This technique balances the two hemispheres of the brain and can help to calm the mind, reduce stress, and enhance cardiovascular function.

Box Breathing:

In this method, you inhale, hold, exhale, and hold again, each for the same number of counts (like 4 seconds each).

This technique is used by athletes and in high-stress environments like the military to maintain calm and focus. www.megmill.com

Benefits of Engaging the Parasympathetic Nervous System through Breathwork:

Activating the parasympathetic nervous system (PNS) through breathwork offers a myriad of benefits for both mental and physical health. The PNS, when stimulated, not only promotes a state of relaxation but also plays a crucial role in regulating various bodily functions, including the immune system.

Reduced Stress and Anxiety:

By shifting the body's response from the sympathetic 'fight or flight' mode to the parasympathetic 'rest and digest' mode, breathwork can significantly reduce stress and anxiety levels. This shift lowers cortisol levels (the stress hormone) and increases the release of neurotransmitters that promote feelings of calm and well-being.

Enhanced Digestive Function:

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Balanced Immune System:

Chronic stress can lead to an overactive immune system, which can cause inflammation and an overactive sympathetic nervous system can lead to dysregulation in the immune system, particularly affecting mast cells, which are a part of the body's immune response. Mast cells, when activated, release histamine and other substances that can lead to inflammation and allergic reactions. Breathwork, by reducing stress and balancing the autonomic nervous system, can help modulate immune responses and help regulate the activity of mast cells. This regulation is crucial because when the body is in a relaxed state, there's a decrease in the release of stress hormones and inflammatory cytokines, which can otherwise trigger or exacerbate histamine release, allergic responses, and a hyperactive immune system.

Emotional Release and Healing:

As breathwork facilitates access to the subconscious mind, it allows for the release of suppressed emotions. This emotional release can be therapeutic, helping individuals process and heal from past traumas and emotional pains.

Improved Mental Clarity and Focus:

Regular practice of breathwork can enhance mental clarity and concentration. The calming effect on the mind allows for better focus and cognitive function, making it easier to tackle tasks and solve problems.

Incorporating breathwork into daily life can lead to significant improvements in both mental and physical health. It's a simple yet effective way to activate the body’s natural relaxation response, providing a respite from the stresses of modern life and aiding in the maintenance of a balanced and healthy body. www.megmill.com

Improved Cardiovascular Health:

Breathwork techniques, like diaphragmatic breathing and the 4-7-8 method, help in regulating heart rate and blood pressure. This regulation is beneficial for overall heart health and can be particularly advantageous for those with hypertension or stress-induced cardiovascular issues.

Not let's take it a step further…. www.megmill.com

What is Hypno Breathwork?

Hypno breathwork represents a fusion of three powerful modalities: breathwork, hypnosis, and visioning. This integrative approach is designed to induce profound changes in your mental and physical state, creating a harmonious alignment between your subconscious motivations and conscious goals. At its core, hypno breathwork is about harnessing the transformative power of the breath, coupled with the depth of hypnosis and the clarity of visioning, to facilitate a deep, intrinsic healing process.

As we navigate these subconscious depths, the practice integrates hypnotic suggestions, specifically aimed at remodeling limiting beliefs and rectifying flawed perceptions that are often at the heart of our emotional distress and physical ailments. This process is further enriched by visioning, where we become receptive to profound insights and healing messages from our higher consciousness.

This transformative approach does more than facilitate emotional catharsis; it brings about a physical metamorphosis by altering the neural pathways in the brain and the body's biochemical equilibrium. Through this, hypno breathwork not only heals on an emotional level but also induces physical healing, breaking away from detrimental patterns.

It allows us to access altered states of consciousness. When we enter the subcon-

What is Hypno Breathwork?

Visioning is when those downloads, insights, and messages are flowing through you. When you are accessing your highest consciousness, this combination is an efficient, effective, and results-driven tool. You are actually changing the neural circuitry of your brain and the chemistry of your body to break patterns emotional and physical patterns.

Breathwork as the Foundation: The process begins with breathwork, which serves as a catalyst for releasing stored energy and unprocessed emotions. This active and intentional breathing helps liberate energy that has been dormant, often for years and is crucial in preparing the mind and body for deeper work and bringing our body into the parasympathetic nervous system.

Hypnosis and the Subconscious Mind: Hypnosis taps into the subconscious mind, the realm where our deepest motivations, habits, and emotional patterns reside. By accessing this level of consciousness, hypnosis allows for the reprogramming of limiting beliefs and automated habits, which can be at the root of our health challenges.

Visioning for Inner Wisdom: Visioning goes beyond the conscious mind's desires, and reveals deeper truths and insights, offering guidance for changing patterns and redirection. www.megmill.com

Neuroplasticity: The Key to Change

At the heart of hypno breathwork is the principle of neuroplasticity, the brain's ability to reorganize and form new neural connections. This flexibility allows us to reshape our thought patterns, beliefs, and ultimately our physical and emotional responses to the world around us.

Rewiring the Brain: By engaging in hypno breathwork, you are actively participating in the rewiring of your brain. Each session helps in forging new neural pathways, replacing outdated and unhelpful patterns with new, constructive ones. This neural rewiring is essential in altering not just our thoughts and emotions but also our physical responses to different stimuli.

The Mind-Body Feedback Loop: The brain and body constantly communicate through a feedback loop of chemical messengers. This loop influences our emotional and physical states. Through hypno breathwork, we can interrupt and recalibrate this feedback loop, fostering healthier and more positive responses. This transformation is crucial in how we interact with and perceive our environment, leading to better health and well-being.

Reprogramming the Cell Danger Response: Hypno breathwork can be particularly beneficial in addressing the Cell Danger Response (CDR) and conditions like Mast Cell Activation Syndrome (MCAS). The CDR is a protective cellular reaction to threats, but when prolonged, it can lead to chronic health issues. Through deep and intentional breathing in hypno breathwork, coupled with mental reprogramming achieved through hypnosis and visioning, the body is encouraged to exit the CDR and return to a state of normal functioning. Moreover, by targeting the subconscious mind and altering deep-seated emotional and belief patterns, hypno breathwork can help reduce the psychological and emotional triggers that often initiate or perpetuate the CDR and MCAS symptoms, promoting overall cellular balance and well-being.

Hypno Breathwork: Lasting Healing Tool

Hypno breathwork is not just a tool for temporary relief; it's a pathway to change. By addressing issues at the subconscious level, it gets to the root of emotional and behavioral patterns. This deep work is essential for lasting healing because it allows for a holistic transformation that encompasses the mind, body, and spirit.

Transforming Subconscious Beliefs: Much of our behavior is driven by subconscious beliefs. Hypno breathwork allows us to access and transform these beliefs, leading to profound changes in our daily lives.

Altering Physical Responses: By changing our subconscious programming, we can alter our physical responses to stress, anxiety, and other emotional triggers. This change is vital in managing physical symptoms and improving overall health.

Empowering Self-Discovery and Growth: The journey through hypno breathwork is also one of self-discovery. As you gain insights into your deepest self, you

Hypno breathwork’s power lies in its ability to effect change at the deepest levels of our being, making it an essential piece of the healing process for when seeking profound and lasting transformation.

If you feel ready to embark on a transformative health journey and learn more about the profound healing potential of hypno breathwork and how it fits into your overall health plan, I invite you to book a discovery call with me, it's a conversation about you – your experiences, your challenges, and your aspirations for health and wellness. I want to hear your story and share how, together, we can navigate a healing journey that feels right for you.

You deserve a practitioner who truly gets you, someone you can trust and feel comfortable with on your path to well-being. Let's discover together how we can make your journey towards health and healing not just effective but also empowering and fulfilling. Book your discovery call with me today. Let's connect, get to know each other, and take that first, all-important step on your journey.

Xo Meg