Using Breathwork to Align the Default Mode Network with Somatic Internal Family Systems Approach

Breathwork is a powerful tool that goes beyond just helping you relax or manage stress—it can serve as a profound gateway to emotional and somatic healing. In my work, I combine breathwork with therapeutic modalities like Internal Family Systems (IFS) to support deeper healing at the level of both the mind and body. Today, I’m excited to share how I specifically use breathwork to engage the default mode network (DMN) of the brain and integrate it with the somatic Internal Family Systems approach to support healing and transformation.

Understanding the Default Mode Network (DMN)

The Default Mode Network (DMN) is a network of brain regions that become active when we’re not focused on external tasks—essentially, it’s active when our minds wander. It’s often linked to self-referential thoughts: memories, internal dialogue, and our sense of "self." While this can be helpful at times (for reflection and planning), when the DMN becomes overactive, it can lead to stress, anxiety, and an inability to stay present in the moment. It can also keep us stuck in old narratives and patterns, preventing healing from moving forward.

When we experience trauma or emotional blockages, our DMN tends to become hyperactive, keeping us trapped in spirals of worry, self-criticism, or unresolved pain. That’s where breathwork comes in.

Breathwork and the DMN: Creating a Shift

Breathing is one of the most immediate ways to influence the DMN and move us out of an overactive, overthinking state. Certain breathwork techniques, such as slow, deep, and rhythmic breathing, activate the parasympathetic nervous system and create a calming effect on the body and mind. This shift not only helps reduce stress but also quiets the chatter of the DMN, allowing us to be more present and open to the healing process.

When I guide clients through breathwork, we focus on techniques that help slow down the mind and create a sense of spaciousness. This allows clients to move from a place of cognitive overwhelm to one of inner stillness—helping them access deeper parts of the psyche and allowing for more profound emotional and somatic healing.

Linking Breathwork with Somatic Internal Family Systems (IFS)

Internal Family Systems (IFS) is a therapeutic model that views the psyche as made up of different “parts,” each of which has its own perspective, emotions, and needs. Some of these parts are protective and hold pain, while others are wounded and need healing. By working with the body and accessing these parts, IFS can help individuals reframe and heal old wounds.

Breathwork serves as a perfect partner to the IFS approach, particularly in accessing somatic memories and facilitating emotional release. When we work somatically, we’re not just talking through our experiences—we’re connecting with the body to uncover hidden emotions and memories that may not be accessible through words alone.

In my sessions, I use breathwork to help clients ground and relax, which opens up space for the somatic experience of these “parts.” By guiding them to breathe into specific areas of tension or discomfort in their bodies, clients can often connect to suppressed emotions, identify the parts that need healing, and begin to release them in a safe, controlled way. Breathwork allows for a deep connection between the body and mind, facilitating the integration of IFS work into the somatic experience.

The Healing Process: A Step-by-Step Approach

1. Activating the DMN and Calming the MindFirst, we use breathwork to activate the parasympathetic nervous system, helping the client move out of their overactive mind and into a space of presence. This helps slow down the DMN, allowing the client to move from mental overdrive to emotional awareness.

2. Somatic ConnectionOnce the mind is calm, we use the breath to focus on the body. I guide clients to breathe into areas of tension, discomfort, or sensation. This allows the unconscious emotions tied to these physical sensations to surface.

3. Engaging with the PartsAs clients connect with different parts of themselves through breathwork, they can begin to identify the inner voices and feelings that arise. Some may be protectors, some wounded parts in need of love and integration.

4. Healing and IntegrationThe breath helps to regulate and release stored emotions. As these parts are accessed and acknowledged, the healing begins. The breath supports the nervous system in releasing trauma and integrating new, healthier patterns.

   
   

Why This Integrated Approach Works

By combining breathwork with IFS, we create an integrated approach to healing that addresses the mind, body, and spirit. Breathwork helps calm the DMN and bring the client into a place of deeper self-awareness, while IFS offers a framework for understanding and healing the different parts of the self. Together, they support not only emotional release but also a profound sense of integration and inner harmony.

The science behind this approach is fascinating. Breathwork impacts brainwave activity, shifting the brain from high-stress beta waves to calming alpha and theta waves, which are associated with deep relaxation and healing. This makes it easier to access the subconscious and work with parts that may have been hidden or resistant.

Conclusion

Integrating breathwork with the Somatic Internal Family Systems approach has been transformative in my practice. By helping clients calm the overactive DMN and access the body’s wisdom, breathwork becomes a potent tool for emotional release, trauma healing, and self-integration. If you're ready to explore how breathwork can assist you in your healing process, I invite you to connect and start your journey toward deeper self-awareness and lasting change.