Your nervous system is involved in nearly every function of the body, from breathing and digestion to how you respond to stress. Your nervous system works behind the scenes to keep everything in balance. When you encounter stress—whether it’s the pressure of a work deadline, relationship tension, or even environmental factors like poor air quality or EMFs—your nervous system springs into action to help you cope.

Most of the time, this system works smoothly, helping you recover from short-term stress and bringing your body back to a state of calm. But when stress becomes chronic or overwhelming, the nervous system can become dysregulated. Instead of bouncing back, it stays in a heightened state of alert, making it difficult for your body to rest, heal, and function at its best.

This state of dysregulation can lead to many of the symptoms that are all too common today—exhaustion, anxiety, brain fog, and physical pain, to name just a few. Regulating your nervous system is the process of gently bringing this system back into balance, allowing your body to feel safe and supported again.

One method for regulating your nervous system is breathwork. The way we breathe significantly impacts our physical and emotional state. Breathwork refers to various techniques that involve conscious control of the breath to promote relaxation, reduce stress, and enhance overall well-being.

By learning to harness the power of your breath, you can directly influence your nervous system, activating the parasympathetic response to calm your body and mind.

The autonomic nervous system, which regulates involuntary bodily functions, is significantly influenced by our breath. When we breathe deeply and slowly, we activate the parasympathetic nervous system, prompting a state of relaxation and reducing the stress response. Conversely, rapid and shallow breathing often associated with stress or anxiety activates the sympathetic nervous system, leading to increased heart rate and heightened alertness. This response can perpetuate a cycle of stress if not managed effectively.

Breathwork can lower cortisol levels (the stress hormone), reduce anxiety, improve mood, and enhance focus. It can also promote better oxygenation of the body, supporting overall physical health.

Here are a few breathwork techniques for you to try:

4-7-8 Breathing

This is my favorite breathwork technique. I use this technique to quickly get back to sleep when I wake up in the middle of the night.

Inhale through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight. Make sure to exhale fully. Envision releasing any tension or stress with each exhalation.

If holding for seven counts is challenging, then reduce the count to a comfortable level. You want to keep your body relaxed while you are holding your breath; not create tension.

Box Breathing:

Inhale for a count of four, hold the breath for four counts, exhale for four counts, and hold again for four counts before starting over. Visualize drawing a square in your mind, with each side representing a different phase of your breath.

Start with shorter counts if you find it difficult, gradually increasing as you become more comfortable. Holding your breath too long can lead to discomfort. Listen to your body and adjust the counts as needed.

Nostril Breathing:

Close your right nostril with your thumb, inhale through your left nostril, close your left nostril with your ring finger, and exhale through your right nostril. Inhale through your right nostril, close your right nostril, and exhale through your left.

Try to maintain a relaxed posture and a steady rhythm throughout the practice. Use a gentle touch to avoid creating tension in your face.