Breathe Your Way To Balance
There is a powerful connection between the breath and the nervous system. While breathing is an automatic function of the body, we can bring conscious awareness to it. What does “conscious” mean? Simply that we are aware of our breath and intentionally focused on it. By doing so, we can control the breath. The breath itself can be a practice—an anchor that grounds us into the body and helps us find calm when our nervous system is alarmed.
The Nervous System’s Role in Survival
The nervous system is designed to keep us safe through its fight-or-flight responses. These responses are essential when we face immediate physical threats, like a wild animal crossing our path or a car veering toward us. But the nervous system doesn’t differentiate between actual physical danger, perceived danger, or emotional stress.
When the nervous system enters its alarm state—survival mode—our breathing changes. There is often an indrawing of breath. Think of a time when you were startled: perhaps you were deeply focused on something, and suddenly someone appeared beside you, making you jump. You might have gasped audibly and, upon realizing all was well, let out a sigh of relief and perhaps even a laugh. This is an exaggerated example of the nervous system in action, but it illustrates what happens to us, in small and big ways, throughout the day. When we’re in fight, flight, or freeze mode, our breath becomes constricted. That gasp represents the indrawing, and the sigh represents the release—a cycle that needs completion.
The Impact of Shallow Breathing
For many of us, constricted or shallow breathing has become habitual, leading to tightness in the body and even anxiety. This is why mindful breathing can be such a powerful resource in our self-care toolkit. Breathing intentionally can be as simple as pausing and taking a few slow, deep breaths.
When viewed through the lens of nervous system management, it’s clear why conscious breathing is so significant. Research shows it can reduce symptoms of survival stress, improve focus, enhance emotional balance, support chronic conditions, and even support better sleep.
Let’s Practice
Below are a few safe and simple breathing techniques that can be done sitting or lying down. However, if you have any health conditions or are pregnant, consult your practitioner before starting. For those with unprocessed trauma, breathing exercises, and even meditation, may sometimes feel more stressful than relaxing. This is because a nervous system stuck in high alert can perceive relaxation as a threat ie. it doesn’t feel safe to let one’s guard down. If this resonates, take things slowly and gently and if you are struggling, do reach out for support. It does take time to teach the nervous system that it is safe.
Yogic Breath
This practice encourages the natural rhythm of breathing and helps shift your focus from shallow chest breathing to deep, calming belly breaths.
Place one hand on your belly and the other on your chest.
Inhale deeply through the nose, allowing your belly to expand fully.
Let the rise of your chest follow naturally as you breathe slowly and as deeply as is comfortable for you.
Hold slightly at the top.
Exhale slowly and fully through the nose, feeling your chest fall and then the belly fall and pull slightly inward.
The rhythm should be slow and deep and comfortable without any holding or forcing, and will build with practice.
Repeat several times and gradually build up to several minutes.
4/7/8 Breath
This technique is helpful for overwhelm and stress. The inhale is associated with the sympathetic nervous system - activation, while the exhale is associated with the parasympathetic nervous system - rest and digest. When we can make our inhale twice as long as our exhale it brings us into a more calm and relaxed state.
Inhale deeply through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly and completely through your mouth for a count of 8.
Repeat 10 times.
If 4/7/8 is not comfortable you can reduce it to a 3/4/6 or whatever count is most comfortable for you. The goal is for the out breath (exhale) to be twice as long as the inhale.
Box Breathing
This is a simple way to reset your nervous system and regain focus.
Inhale through your nose slowly for a count of 4.
Hold your breath for a count of 4.
Exhale through your nose slowly for a count of 4.
Hold your breath for another count of 4.
Repeat 10 times.
You can increase the count as it feels comfortable to do so: ie. inhale for 6 counts; hold for 6; exhale for 6; hold for 6. Or lower the count as is most comfortable for you: inhale for 3, hold for 3; exhale for 3, hold for 3.
These breathing practices don’t take long but can make a significant difference in how you feel. Try incorporating one or more of these techniques into your day, and notice how they help you reconnect with your body and calm your mind.
Written by Michele Venema, BScN, RN, Psychotherapist, cEFT2 AEFTP
Nurse Psychotherapist/EFT Practitioner
From Shadows to SoulLight Counselling