Plunsana · St. Petersburg, FL

Breathwork & Nervous System Regulation

Structured breathing protocols that activate your vagus nerve, shift your physiology out of fight-or-flight, and give your nervous system a direct input it can't ignore.

Michael Thomas leading a breath and sound workshop at Plunsana in St. Petersburg, FL
What to Expect

Breathing Is the Fastest Way In

Plunsana has a dedicated breathwork space inside the studio. Sessions include guided protocols designed to regulate your nervous system, activate your vagus nerve, and shift your body from a stress state into recovery.

This isn't meditation with a breathing component. These are structured, physiological protocols that produce measurable changes in heart rate variability, blood chemistry, and autonomic tone.

Sessions are led by Michael Thomas, a Former Wim Hof Method Instructor and RESPA Breathwork Technology Advisor, who has spent years refining these protocols for both performance and nervous system recovery.

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Why Breathwork Works

What Changes When You Breathe With Intention

Vagus Nerve Activation

Extended exhales and specific breathing patterns directly stimulate the vagus nerve, the primary channel between your brain and your body's rest-and-digest system. When the vagus nerve fires, your heart rate drops, inflammation decreases, and your body shifts out of survival mode.

Nervous System Regulation

Chronic stress keeps your autonomic nervous system locked in sympathetic overdrive. Breathwork gives your parasympathetic system a direct signal to engage. Over time, this retrains your baseline so you spend less time in fight-or-flight and more time in a regulated state.

Stress Tolerance & Focus

Controlled breathing under mild physiological stress builds your capacity to stay calm when real stress hits. The same protocols that help you hold your breath or stay in a cold plunge carry over into daily life, relationships, and high-pressure situations.

How It Works

A Breathwork Session at Plunsana

1

Settle In

Find your position in the dedicated breathwork space. Lying down or seated, whichever feels right. The instructor briefs the group on the protocol for the session.

2

Guided Rounds

Follow the instructor through structured breathing rounds. Each round builds on the last, progressively deepening your physiological response. Expect shifts in sensation, temperature, and mental state.

3

Integration

After the active rounds, rest in stillness. This is where the nervous system integrates the work. Most people leave feeling calm, clear, and deeply settled in a way that's hard to replicate with anything else.

Group breathwork session on the outdoor lawn at Plunsana studio
The Full Stack

Breathwork Pairs With Everything

Breathwork is the foundation of every other modality in the studio. It's what makes the cold plunge accessible. It's what deepens the sauna experience. And it's the thread that runs through every guided class and contrast therapy session.

Whether you come for breathwork alone or use it as part of a broader protocol, the skill you build here carries over into everything else.

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Breathwork FAQ

No experience needed. Sessions are guided from start to finish, and the instructor meets you where you are. Whether it's your first time or your hundredth, the protocols are designed to be accessible and effective at every level.
We use structured physiological protocols focused on nervous system regulation and vagus nerve activation. Michael Thomas is a Former Wim Hof Method Instructor and RESPA Breathwork Technology Advisor. Sessions draw from years of practice and instruction across multiple modalities.
Standalone breathwork sessions are typically 30–45 minutes. Breathwork is also integrated into guided classes and contrast therapy sessions. Check the Guided Classes schedule for upcoming sessions.
Many members come to Plunsana specifically because breathwork has helped them manage anxiety. The vagus nerve activation and nervous system regulation produced by structured breathing protocols have a direct, measurable impact on the body's stress response. It's not a replacement for medical care, but it's a powerful tool in the toolkit.

Learn to Breathe With Purpose

Join a guided breathwork session or come in for a self-led practice alongside the rest of your recovery protocol. All experience levels welcome.

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