The Role of Breathwork in Calming the Nervous System

Source: Mashable

Breathing is automatic, but how you breathe can change your mental state. Breathwork is the conscious control of breathing to influence mood and physiology.

The Science

Deep, slow breathing activates the parasympathetic nervous system—the body’s “rest and digest” mode. This lowers heart rate, reduces cortisol, and promotes calm.

Techniques to Try

• Box breathing: Inhale 4, hold 4, exhale 4, hold 4.

• 4-7-8 breathing: Inhale for 4, hold 7, exhale 8.

• Diaphragmatic breathing: Place a hand on your belly, inhale deeply so it rises, exhale slowly.

Everyday Applications

• Before a big meeting or exam.

• To interrupt racing thoughts at bedtime.

• As part of a morning or evening ritual.

Takeaway

Breathwork is free, portable, and effective. With just a few minutes of practice, you can shift your nervous system from stress to steadiness.