Why Your Nervous System Needs You To Breathe Better

Breathing. It’s something we do without thinking. Yet, the way we breathe can determine how we feel, how much energy we have, and how well we process stress within the body. When life seems to be kicking the stuffing out of you and everything feels overwhelming, breathing techniques can help ease your stress. If you struggle with anxiety, low energy, or chronic stress, conscious breathing can help you. Learning to control your breath through breathwork can bring you the peace and calm you need, even in the busiest moments.

In this blog, we’ll explore how it works, its benefits, and why breathing better is key to better health.

What is Breathwork?

Yep, I get it. We all have to breathe, how else would we live? But I’m talking about breathwork.

Breathwork is a way of using specific breathing techniques to focus and control our breath. Our minds are always busy. We worry about the future. We rehash past conversations. We live with regrets and wish we’d done something differently. We imagine worst-case scenarios of things that have yet to happen.

What we rarely do is live in the moment.

The constant mental noise and worry can trigger stress hormones. When we have high levels of stress hormones for extended periods, this can actually end up doing more harm than good to the body. Chronic stress leads to an increased risk of heart disease, insomnia, aches and pains, addiction, digestive complaints… the list goes on.

In other words, chronic stress isn’t good for us. But with the neverending task list, work demands, home demands, and social media battering us from all sides, so many people are living in this high-functioning state of ‘fight-or-flight’.

The good news? Stress management techniques, like breathwork, can help you step back from the chaos and keep both your mind and body in balance.

Breathwork and Mental Health

Your breath is directly connected to your emotional and mental state. Breathwork has been used for millennia in both traditional Chinese medicine and Ayurvedic practice to bring calm to the body and mind. By working with both your physiological and psychological systems, breathwork is key in promoting overall well-being.

Studies show that breathwork reduces symptoms of anxiety and depression, lowers stress hormones like cortisol, and even improves mood more effectively than other mindful practices. It also enhances focus, memory, and emotional resilience.

Simply put: how you breathe affects how you feel. And with guided breathwork, you can learn to control your responses to stress, rather than letting stress control you.

Your Nervous System and Your Breath

Most people aren’t breathing properly.

Have you ever noticed how your breath changes when you’re anxious? Your breath is shallow, fast, perhaps even a tight sensation in your chest.

And when you’re relaxed, you will be breathing slower, and a little more evenly. Your nervous system is hooked up to how you breathe.

Your nervous system has two main settings:

Fight-or-flight (sympathetic nervous system) – This is your stress response. It’s useful in danger (think running away from dinosaurs) but harmful when stuck in overdrive.

Rest-and-digest (parasympathetic nervous system) – This is where healing happens. Deep breathing helps you shift into this state.

Stress, trauma, and life’s daily demands can leave you stuck in survival, looking-for-danger mode. Your body tenses. Your mind races. Your breath shortens. Over time, this affects your whole nervous system. It will deplete your energy and even your ability to feel safe in your own body.

When you breathe deeply, your body gets the signal: You’re safe. It slows your heart rate, relaxes your muscles, and eases anxiety.

So by controlling your breath, you can help settle your nervous system. And when you control your nervous system, you can shift your entire mental and physical state.

Calm Breathing Practices.

Your breath is more powerful than you think. I’ve already talked about how it’s a direct line to your nervous system, your energy, and your emotional state.

That’s why I use breathwork in my coaching practice – to help my clients regulate their systems which allows them to reset their mind and body and begin to heal.

Try these simple calm breathing exercises the next time you’re feeling overwhelmed to help you reduce stress, calm your mind, and improve focus.

Bubble Breathing: A fun and mindful way to practice breathwork using bubbles!

What You Need:

Bubble mixture and a bubble wand

How to Do It:

Notice your thoughts and feelings before you start.
Blow some bubbles to practice steady breathing.
As you blow each bubble, imagine your thoughts and emotions floating away.
Just like bubbles, thoughts and feelings come and go—they rise, drift, and sometimes pop.

Why It Works:

Helps release stressful thoughts and emotions
Encourages mindful breathing
A great visual tool for letting go
Useful for kids and adults alike

Slow Your Breathing: A simple exercise to see how slowly and calmly you can breathe in one minute.

How to Do It:

Set a timer for one minute.
Breathe in and out as slowly as you can without discomfort.
Count your breaths (one inhale + one exhale = one breath).
When the timer stops, note your breath count.
Try again and see if you can slow your breathing even more.

Why It Works:

The slower you breathe, the calmer you feel
Helps lower stress and anxiety
A great way to track your breathing patterns over time

Equal Breathing (also called Box Breathing): A structured breathing technique to reduce stress and improve focus.

How to Do It:

Get comfortable—sit or lie down.
Breathe in for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold for 4 counts before inhaling again.
Repeat 3–10 times.

Why It Works:

Helps calm the nervous system
Useful for stress and anxiety relief
Can improve focus and mental clarity
Great for stressful moments or daily practice

Deep breathing does more than just help you relax—it directly impacts your body’s systems. By stimulating the vagus nerve, breathwork lowers blood pressure, slows your respiratory rate, and improves heart rate variability, which is linked to longevity. It also supports better digestion and strengthens your immune system, helping your body function at its best.

Breathwork doesn’t just calm you. It is a powerful way to boost your energy levels, too. Many people feel drained due to stress, poor sleep, and living with constant high-stress levels. Controlled breathing brings in more oxygen, wakes up your cells, and clears brain fog.

When you slow your breath and relax, your body uses energy from food more efficiently, leaving you feeling more energised throughout the day. Increased oxygen flow also sharpens focus, making it easier to tackle daily challenges with a clear and calm mind.

If you often feel exhausted, your breath may be the missing piece.

With regular practice, breathwork can improve sleep, helping you wake up refreshed and ready for the day ahead.

Breathwork = more energy, better sleep, calmer mind.

Even just 5–20 minutes of diaphragmatic breathing per day has been shown to reduce stress hormones and increase emotional stability. The more you practice, the easier it becomes as your body finds it easier to slide into a more relaxed state.

Pick one of the exercises above and try it for yourself: but if you’re a trauma survivor, read on for some additional guidance.

Why Work With a Coach If You’ve Experienced Trauma?

Breathwork is a powerful practice, but for those with a history of trauma, certain techniques can sometimes bring up distress rather than relief. Trauma dysregulates our nervous systems. This can leave the nervous system stuck in a constant state of fight-or-flight, making it hard for us to feel safe in our own bodies.

This is why it’s essential to approach breathwork in a way that supports healing rather than overwhelm.

For many trauma survivors, tuning into physical sensations – like deep breathing – can feel uncomfortable or even trigger anxiety. Past experiences may have created a disconnect from the body, making it difficult to engage in certain breathing exercises without discomfort. You might have even tried it in the past on your own and experienced a panic attack.

If any of this sounds familiar to you, it’s important to start with coping strategies that feel safe and manageable.

Working with a trained professional can make all the difference. A skilled breathwork coach can guide you through techniques designed to fit your needs, ensuring a gentle and supportive approach.

We can help create a sense of security, teach you safe and effective conscious breathing methods, and provide emotional support if and when any is needed. Over time, with the right support, you can gently work toward rebuilding a sense of safety and connection with your body at a pace that feels right for you.

Breathwork & Somatic Movement: A Holistic Healing Approach

Breathwork becomes even more effective when combined with somatic movement. These body-centred practices enhance internal awareness and release stored tension. Examples include yoga, tai chi, and trauma-informed stretching, all of which help:

Release tension in muscles and fascia
Improve mind-body coordination
Address trauma through movement and breath connection

By integrating breathwork with somatic exercises, you can gently reconnect with your body, release any stored-up stress, and build resilience.

Regulate Your Nervous System by Breathing Better.

Whether you’re looking to reduce anxiety, improve focus, or just feel calmer every day, intentional breathing is a powerful tool. There are many simple techniques you can try.

Take a moment to breathe. Start today. Your nervous system will thank you.

If you want to try but are still feeling nervous or unsure where to start, this is where a breathwork coach can help.

My work provides you with a safe, structured approach, ensuring breathwork is introduced at a comfortable pace. Book a session today HERE

If you’re new to deep breathing exercises I have a new book coming soon that will help you harness the superpower of breathwork. Stay tuned for details!