Breathwork is a type of meditation using breathing techniques to manipulate the mind to create relaxation, concentration or boost energy. There are many different forms and ways of using this to reduce stress anxiety and worry, but it can also be used to aid in the releases of traumatic events where trapped emotions are still held in the body.

Alongside this it can help keep you active both mentally and physically. It is the only thing we can manipulate in the body to aid us in our day to day life, therefore by learning how to control the breath we can speak to people with ease, gain confidence, run further and faster, sleep better and so on. 

Breathwork techniques engage the autonomic nervous system (ANS), specifically the two branches called the sympathetic and parasympathetic nervous systems, to bring about different physiological and mental effects.

Let’s break down how breathwork interacts with these parts of the nervous system:

The ANS is a part of our nervous system that operates mostly below our conscious control and regulates automatic functions like heart rate, digestion, and respiratory rate. It has two primary branches:

• Sympathetic Nervous System (SNS): Often called the “fight or flight” system, the SNS is activated in response to stress, danger, or excitement. When activated, it releases adrenaline and other stress hormones, speeding up heart rate, increasing blood pressure, and preparing the body for action.
• Parasympathetic Nervous System (PNS): Known as the “rest and digest” system, the PNS helps calm the body after stress, promoting relaxation, digestion, and healing by slowing down the heart rate and lowering blood pressure. It plays a vital role in recovery and conserving energy.

Breathwork can engage both of these systems, allowing us to switch between states of alertness and calmness by consciously altering our breath.

We are the alchemists of our own body – Wim Hof

Certain breathwork exercises, such as rapid, intense breathing (like Wim Hof breathing or Kapalabhati breathing), can stimulate the SNS, resulting in:

• Increased Alertness: Fast breathing raises oxygen levels and boosts alertness, providing an energy rush.
• Enhanced Focus and Motivation: Rapid breaths can stimulate adrenaline release, leading to heightened focus and a temporary increase in physical and mental stamina.
• Stress Response Simulation: By mimicking the body’s natural stress response in a controlled way, these techniques can help people become more resilient to stress over time.

This kind of breathwork can be helpful when you need an energy boost or want to “train” your body’s response to stress.

On the other hand, slow, deep breathing techniques, such as diaphragmatic breathing (belly breathing) or 4-7-8 breathing (inhale for 4 counts, hold for 7, exhale for 8), engage the PNS. This type of breathwork promotes relaxation through the following effects:

• Reduced Heart Rate and Blood Pressure: Slow, deep breaths signal to the body that it’s safe to relax, which slows down the heart rate and lowers blood pressure.
• Decreased Stress Hormones: Activating the PNS helps reduce levels of cortisol and adrenaline, allowing the body to recover and rejuvenate.
• Improved Digestion and Healing: PNS activation supports bodily functions associated with rest and repair, which is why slow breathing can help with digestion, sleep, and overall recovery.

This type of breathwork is helpful for relaxation, stress reduction, and recovery from physical or mental exertion.

Here are a few popular breathwork techniques and how they impact the nervous system:

• Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. This method balances both the SNS and PNS, promoting calm alertness. It’s often used by athletes and military personnel to stay focused yet calm in high-pressure situations.
• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. This technique emphasizes a long exhale, which activates the PNS and promotes deep relaxation, making it ideal for unwinding before sleep.
• Wim Hof Method: This involves a series of rapid, deep breaths followed by breath holds. The intense breathing stimulates the SNS, followed by a calming period during the breath hold. This combination is said to build stress resilience and increase energy.
• Diaphragmatic Breathing: Slow, deep breathing from the belly, which encourages PNS activation. It’s used in meditation and is effective in reducing stress and anxiety.

Regular practice of breathwork can lead to a more balanced ANS, improving your ability to manage stress and promoting overall physical and mental health. Benefits include:

• Enhanced Resilience to Stress: By practicing breathwork that stimulates the SNS in a controlled way, you may become less reactive to daily stressors.
• Improved Emotional Regulation: Breathwork helps manage emotional responses by allowing you to quickly shift from a “fight or flight” response to a calm, rational state.
• Better Sleep and Digestion: Consistent activation of the PNS through breathwork helps improve rest and recovery.

Breathwork allows you to take control of your body’s autonomic responses, giving you tools to shift between states of focus and relaxation based on your needs. With regular practice, it can be an invaluable tool for supporting emotional resilience, mental clarity, and physical health.