You’re Not Stuck This Way: The Science of Changing Emotional Patterns
We’ve all had those moments…
Where you react before you even realize what’s happening.
Where your heart races, your shoulders tense, and a flood of emotion takes over before you can catch your breath.
And afterward, maybe you wonder:
"Why do I keep reacting this way? Will it ever change?"
Here’s the good news: Yes, it can.
And the reason isn’t just mindset—it’s science.
Your Brain Was Built for Survival… But It’s Also Built for Change
Let’s pull back the curtain on what’s happening inside your brain during emotional triggers.
When stress or old emotional patterns get activated, your amygdala (your brain’s fear and threat center) lights up like a fire alarm. This triggers a cascade of stress hormones like cortisol and adrenaline, pushing you into survival responses—fight, flight, freeze, or fawn.
In these moments, the prefrontal cortex (the part of your brain that handles decision-making, empathy, and future planning) goes offline.
It’s like your brain flips a switch from "Think and choose" to "React and survive."
But here’s the beautiful part…
Thanks to something called neuroplasticity, your brain is capable of rewiring itself.
New emotional patterns aren’t just possible—they’re scientifically proven.
Interrupting the Pattern: The Power of Pause, Breath, and Choice
The first step in creating emotional freedom is learning how to interrupt the old pattern in the moment.
Here’s a simple, neuroscience-backed tool I teach my clients:
The Pause → Breathe → Choose Method
Pause:
When you feel that flood of emotion rising—stop for just a beat.
Breathe:
Take a slow, deep inhale through your nose. Hold for a moment. Exhale slowly through your mouth.
(You’re signaling safety to your nervous system and helping bring your prefrontal cortex back online.)Choose:
Ask yourself:“What’s the next most empowered step I can take right now?”
It could be walking away, taking another breath, or responding from a calmer place.
Over time, this practice builds new neural pathways in your brain—creating a different default setting.
The Vagus Nerve: Your Built-In Calm Button
Let’s get even more practical.
One of the most powerful tools your body already has for emotional regulation is your vagus nerve.
This nerve runs from your brainstem through your neck, chest, and abdomen—and it plays a key role in calming your heart rate, digestion, and stress response.
When you practice things like slow breathing, humming, chanting, or even placing your hand on your heart while breathing deeply, you activate your vagus nerve and send a direct signal to your body:
"It’s safe now. You can relax."
This is not woo-woo. This is neuroscience-meets-healing-practice at its best.
Emotional Freedom Is a Daily Choice
Rewiring your emotional patterns doesn’t happen overnight.
But with small, consistent practices like conscious breathing and intentional pauses, your brain will begin to respond differently.
You’ll start noticing moments where you respond with calm instead of reactivity.
Where you feel empowered rather than overwhelmed.
Where emotional freedom becomes your new baseline.
In our next blog, we’ll explore what life starts to feel like when you’ve made this shift—and how to build on your progress.
If you want a free guided audio on this Pause → Breathe → Choose method, just send me a quick message. I’d love to share it with you.
