Breathwork and the Nervous System

Aug 15

Your nervous system is a vast communication network within your body, responsible for everything you feel, think, and do. It's divided into two main parts: the central nervous system (your brain and spinal cord) and the peripheral nervous system (all the nerves that branch out from your brain and spinal cord). The autonomic nervous system (ANS) is a key part of this peripheral system, and it's the one in charge of all the automatic functions you don't have to think about (McCorry, 2007).

Think of it this way: your nervous system is like the electrical wiring in your house. The central nervous system is the main power panel, and the peripheral nervous system is all the wires that carry electricity throughout your home. The ANS is like the wiring that powers your refrigerator, keeping it running smoothly even while you sleep.

The ANS controls a wide range of bodily functions, including:

Heart rate: It speeds up your heart when you're stressed or exercising, and slows it down when you're resting.
Breathing: It adjusts your breathing rate to match your activity level and oxygen needs.
Digestion: It stimulates digestion when you eat and slows it down when you're not.
Blood pressure: It regulates blood pressure to ensure adequate blood flow throughout your body.
Body temperature: It helps maintain a stable body temperature.

The ANS is your body's autopilot, ensuring that all these vital functions operate smoothly without you having to consciously control them.

Parasympathetic and Sympathetic Nervous Systems

Within the autonomic nervous system, two branches work in harmony, like a seesaw, to maintain your body's equilibrium: the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS).

The Parasympathetic Nervous System (PNS): Think of the PNS as your body's "chill-out" mode. It's responsible for the "rest and digest" functions that help you conserve energy and recover. When the PNS is dominant, your heart rate slows down, your blood pressure decreases, and your digestion kicks into gear. It's like your body is taking a deep breath and saying, "Ah, relaxation."
The Sympathetic Nervous System (SNS): The SNS, on the other hand, is your "get-up-and-go" mode. It's the system that prepares your body for action, whether that's running from a threat or tackling a challenging task. When the SNS is activated, your heart rate and breathing speed up, your pupils dilate, and your muscles tense. It's your body's way of saying, "Let's do this!"

In a healthy individual, the PNS and SNS work together, responding to your environment and internal cues to keep your body in balance. However, many of us spend too much time in a state of chronic stress for a variety of reasons both real and perceived, which can lead to an overactive SNS and an underactive PNS. This imbalance can show up in a variety of ways, from anxiety and insomnia to digestive issues and high blood pressure.

The good news is that you have the power to influence the balance between your PNS and SNS. Through conscious breathing techniques, you can learn to activate your PNS and calm your SNS, bringing your body back into a state of harmony.

Breathwork: Your Key to Nervous System Harmony

Breathwork, the practice of consciously controlling your breathing patterns, offers a direct pathway to influencing your autonomic nervous system. Think of it as a remote control for your electrical wiring, allowing you to dial up the relaxation response or boost your energy levels as needed.

Different breathwork techniques can have varying effects on your PNS and SNS:

Slow, deep breathing: This type of breathing, often used in practices like meditation and yoga, activates the PNS, promoting relaxation and reducing stress. It's like sending a gentle lullaby to your nervous system letting you know that everything is ok and you are safe.
Fast, shallow breathing: This type of breathing, often associated with anxiety or panic attacks, can trigger the SNS, leading to increased alertness and a heightened stress response. It's like a wake-up call for your body that a tiger might be around the corner and to prepare for survival.
Alternate nostril breathing: This technique, which involves alternating breaths between your left and right nostrils, can help balance the PNS and SNS, promoting a sense of calm and focus.
Box breathing: This technique, which involves inhaling, holding, exhaling, and holding your breath for equal counts, can also help regulate the ANS, reducing anxiety and improving mental clarity.
Conscious connected breathing: This technique involves breathing in a continuous, connected cycle without pauses between inhales and exhales. It can be both energizing and relaxing, depending on the specific pattern and intention. It can help release emotional blockages and promote a sense of deep connection to oneself.

By practicing these and other breathwork techniques, you can learn to consciously shift your nervous system from a state of stress to a state of calm, or vice versa. It's like having the power to change the channel on your internal radio, tuning into the frequency that best suits your needs in any given moment.

But breathwork is not just about manipulating your nervous system. It's also about cultivating a deeper awareness of your body and mind, and developing a greater sense of self-control. With regular practice, you can learn to recognize the subtle signs of stress and anxiety, and intervene with breathwork before they escalate.

The Full Spectrum of Human Experience

While breathwork is a powerful tool, it's essential to acknowledge that it's not a magic cure-all for life's challenges. Our nervous systems are constantly bombarded with stimuli, both internal and external, that can trigger stress responses and throw us off balance.

It's easy to get caught up in the pursuit of constant calm and a perfectly regulated nervous system. But it's crucial to remember that our nervous systems are designed to experience a full range of emotions and responses. It's natural to feel stressed, anxious, or overwhelmed at times. These feelings are not a sign of weakness or failure, but rather a testament to the complexity and resilience of our nervous systems.

Breathwork isn't about suppressing these natural responses or pretending they don't exist. Instead, it's about learning to navigate them with greater awareness and self-compassion. Think of it as building a bridge between your conscious mind and your autonomic nervous system, allowing you to communicate with and influence its responses.

By practicing breathwork regularly, you can develop a deeper understanding of your nervous system's unique patterns and tendencies. You'll learn to recognize the early signs of stress or anxiety, and intervene with breathwork before they escalate into full-blown panic attacks or emotional meltdowns.

Breathwork isn't about achieving a perfectly balanced nervous system all the time. It's about cultivating a greater sense of self-awareness and self-regulation, so you can respond to life's challenges with more grace and resilience. It's about learning to dance with the ebb and flow of your nervous system, rather than fighting against it.

Finding Balance with Breathwork

How can you harness the power of breathwork to find balance and support your nervous system's health?

Explore different techniques: Just as there are many different types of music, there are also many different breathwork techniques. Some may resonate with you more than others. Experiment with various practices, such as slow, deep breathing, alternate nostril breathing, box breathing, or conscious connected breathing, and discover what works best for you.
Make it a daily practice: Consistency is key when it comes to reaping the benefits of breathwork. Even a few minutes of conscious breathing each day can make a significant difference in your nervous system's resilience. Try incorporating breathwork into your morning routine, your bedtime ritual, or whenever you feel the need to de-stress or re-energize.
Be patient and kind to yourself: Learning to regulate your nervous system through breathwork takes time and practice. Don't get discouraged if you don't see immediate results. Be patient with yourself, and remember that every breath you take is a step towards greater balance and well-being.
Listen to your body: Your body is wise and will tell you what it needs. Pay attention to the subtle signals it sends you, and adjust your breathwork practice accordingly. If you're feeling anxious, try a calming technique like slow, deep breathing. If you're feeling sluggish, try an energizing technique like conscious connected breathing.

Key Takeaways
The Autonomic Nervous System (ANS) is your body's autopilot: It controls essential functions like heart rate, breathing, digestion, and stress response. It has two branches: the calming parasympathetic nervous system (PNS) and the energizing sympathetic nervous system (SNS).
Breathwork is a powerful tool to influence your ANS: Different breathing techniques can activate or soothe your nervous system, helping you manage stress, cultivate relaxation, and find balance.
Breathwork embraces the realness of human experience: It's not about erasing challenges or striving for constant positivity. It's about navigating life's ups and downs with greater awareness and resilience.
Finding balance with breathwork takes practice and self-compassion: Explore different techniques, make it a daily habit, be patient, and listen to your body's wisdom.
You have the power to influence your well-being: Through conscious breathing, you can create a ripple effect that extends far beyond your lungs, impacting your heart, your mind, and your overall health.

Reference List

McCorry, L. K. (2007). Physiology of the autonomic nervous system. American journal of pharmaceutical education, 71(4), 78.
Waxenbaum, J. A., Reddy, V., & Varacallo, M. (2020). Anatomy, autonomic nervous system. In StatPearls [Internet]. StatPearls Publishing.