How Breathwork Influences Nervous System Regulation and Emotional Balance - and other news and updates.
Dr Olivia Ong, FFPMANZCA FAFRM (RACP)
Pain Physician | Polyvagal Certified Nervous System Expert I TEDx Speaker | Author I Empowering Corporates to Boost Peak Performance by Teaching Professionals to Master Nervous System Regulation I
I hope you are doing well and keeping happy, and that the stresses and strains we can so often experience are under control for you.
Of course, we can always find new ways to reduce stress, and this month I’ve included an insightful article focused on Nervous System Regulation — a topic I’m passionate about —and practical tips for reducing stress in your everyday life.
Whether you’re looking to improve your mental clarity, reduce stress, or just feel more balanced, understanding these concepts is the first step toward a healthier, calmer life.
So read on for more about this and other news and updates. and of course, there's my newsletter's quick tip with simple steps to help you get the results you deserve.
Here's to a focused, mindful, and thriving journey ahead!
All the best, until next time, take care
Dr Olivia Ong, FFPMANZCA FAFRM (RACP)
How Breathwork Influences Nervous System Regulation and Emotional Balance
As a busy doctor, I often find myself in high-stress situations that can take a toll on both my body and mind. Over time, I discovered that breathwork became one of my most effective tools for staying calm and balanced. It has helped me regulate my nervous system and maintain emotional stability, even during the most demanding days.
Our breath is directly linked to the autonomic nervous system (ANS), which controls our “fight or flight” and “rest and digest” responses. When stress triggers the sympathetic nervous system, we experience rapid heartbeats, shallow breathing, and tension. Breathwork helps shift us into the parasympathetic state, promoting relaxation and recovery. This not only calms the body but also stabilizes our emotions.
By practicing breathwork regularly, I’ve noticed a profound improvement in my emotional balance. Stressful moments at work no longer spiral into overwhelm, as breath control helps me stay grounded. Techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) or diaphragmatic breathing (deep belly breathing) have become essential tools in my daily routine.
Breathwork is a simple, accessible way to regulate your nervous system and regain emotional control. Whether you’re a healthcare professional or someone managing a busy life, I highly recommend giving it a try. A few mindful breaths can make all the difference in how we respond to stress and navigate our emotions.
Controlling your emotional state
NLP anchoring is a technique that is powerful in managing anxiety, fear, or even panic, as it allows individuals to regain control of their emotional and physiological responses. This is something that I use on a regular basis to rebalance and feel calm and centred.
Since the nervous system plays a critical role in emotional regulation, anchoring helps to cultivate resilience, prevent stress from escalating, and bring the body back to equilibrium. This makes it an accessible, self-directed tool for nervous system regulation, with applications ranging from stress management to improved performance under pressure.
Identify the Desired State:
Decide what emotional or mental state you want to anchor, such as calmness, confidence, or focus.
Recall the State:
Close your eyes and think of a time when you fully experienced the desired state. Relive it vividly, immersing yourself in the sights, sounds, and feelings associated with that moment.
Apply the Anchor:
As your feelings intensify, choose a simple, unique physical gesture (e.g., pressing your thumb and forefinger together or tapping your wrist). Apply this gesture at the peak of your experience, when the emotion is strongest.
Release the Anchor:
Once the emotional state starts to diminish, release the gesture. This is crucial, as applying the anchor too long can weaken its effectiveness.
Test the Anchor:
After a few minutes, use the same gesture to check if the emotional state returns. With practice, this response will become more automatic.
Let me know how you get on with the technique...
Are you truly in control of your stress, or just surviving day by day? As doctors, we often push through exhaustion and ignore stress, convinced it's part of the job.
But what if burnout isn’t inevitable? We’re trained to ignore our bodies’ signals, but the truth is, your nervous system—the master controller of how you handle stress—needs care.
If you're not actively regulating it, you're in survival mode: waking up tired, mentally foggy, and barely getting by.
The good news?
You can take control of your nervous system, regulate it, and stop burnout in its tracks. To start, I’ve created a free Nervous System Regulation Quiz. In just two minutes, it reveals how well you’re managing stress and what steps you can take to regain calm and clarity.
It’s time to stop surviving and start thriving.
Take the quiz now—your health depends on it.
Reset Starter Masterclass
In this Reset Starter Masterclass, you will learn practical, science-backed techniques to improve emotional balance, build resilience, and recover from stress.
Learn effective strategies to empower yourself with a toolkit designed to reset your nervous system for greater well-being.
Tuesday 29th October 2024
7.30 am to 9.30 am (AEST)
Just $27 could change your life
How to eliminate Chronic Stress & Burnout fast for Doctors - LIVE EVENT
Join this FREE in-person session and discover with me the tools of compassion.
Beat burnout and reconnect with yourself and your loved ones.
May 24th 2025 10.00 am to 1.00 pm (AEST)
Balwyn Library, 336 Whitehorse Road, Balwyn, VIC 3103, Australia
Services for Doctors
I specialise in coaching doctors and medical professionals, helping people create the life and career of their dreams without the burnout.
Services for Organizations
Group leadership programs designed for teams. From fostering resilience to mindful self-compassion, invaluable tools for teams.
Inspirational books
From books about managing stress and books packed with expert advice from some of the world's leading mentors to a heart-warming tale to inspire your children.
I have written a number of books aimed at helping people combat the stresses and strains of everyday life.
For my writing, I draw on my own experience with burnout and what I have learned since through studying with, and coaching, my fellow medical peers.
If you'd like a taster I have a free giveaway where you can learn the 5 ways to transform from burnout to freedom.
Step into your power and explore the possibilities...
Until next time, keep well, keep safe and keep happy.
Dr Olivia Ong
FFPMANZCA FAFRM (RACP) Professional Coach for Specialist Doctors | Bestselling Author of The Heart-Centred Doctor I TEDx Speaker | Featured Burnout Expert in Studio 10, Sky News, Ticker TV