Breathe Better, Feel Better: How Breathwork Calms the Nervous System

When life feels overwhelming, one of the most powerful tools you have to reset your body is something you’re already doing: breathing. But how you breathe makes all the difference. Conscious breathwork taps directly into your nervous system, helping you shift out of stress mode and into a state of calm, balance, and clarity.

The Physiology of Breathwork

Your nervous system has two main gears: the sympathetic system (your “fight or flight” mode) and the parasympathetic system (your “rest, digest, and heal” mode). Most of us spend far too much time stuck in the sympathetic state - constantly responding to work stress, family chaos, screen time, and noise. Over time, this leads to burnout, poor sleep, tension, digestive issues, and even immune dysfunction.

Enter breathwork.

When you slow your breath, especially your exhale, you stimulate the vagus nerve - a key pathway that activates your parasympathetic nervous system. This sends a signal to the brain that you’re safe. Heart rate slows, muscles relax, digestion resumes, and your body begins to heal. In just a few minutes, breathing intentionally can change your entire internal state.

Belly Breathing vs. Chest Breathing

Most people are unknowingly shallow breathers. When we’re anxious or distracted, we tend to breathe high into the chest, which actually signals more stress to the body.

Chest breathing:

  • Short, rapid breaths

  • Uses neck and shoulder muscles

  • Often triggered by stress

  • Keeps the nervous system in “alert” mode

Belly breathing (also called diaphragmatic breathing):

  • Deep, slow inhales

  • Expands the belly outward as the diaphragm lowers

  • Relaxes the nervous system

  • Improves oxygen exchange and circulation

Try this: Place one hand on your chest and one on your belly. Take a breath. Which hand rises more? Aim to have your belly-hand move while your chest stays relatively still. That’s how you know you’re breathing into your diaphragm.

3 Breathwork Exercises to Try Today

1. 4-7-8 Breathing
This technique helps regulate the nervous system and promotes restful sleep.

  • Inhale through your nose for 4 seconds

  • Hold your breath for 7 seconds

  • Exhale slowly through your mouth for 8 seconds

  • Repeat 4-6 times

The long exhale helps release tension and calm the body quickly. Use it before bed, after a tough conversation, or anytime anxiety creeps in.

2. Box Breathing
Used by Navy SEALs and first responders to stay focused under pressure.

  • Inhale for 4 seconds

  • Hold for 4 seconds

  • Exhale for 4 seconds

  • Hold for 4 seconds

  • Repeat in a “box” shape for 3-5 rounds

This rhythmic pattern balances the nervous system and increases oxygen flow to the brain. Great for kids, students, or anyone who needs to regain control in a stressful moment.

3. Humming Breath
This simple but powerful tool stimulates the vagus nerve and promotes relaxation.

  • Inhale deeply through your nose

  • Exhale slowly while humming like a bee

  • Focus on the vibration in your face, chest, and throat

  • Repeat for 1-2 minutes

It’s calming, grounding, and can even improve sinus drainage. Bonus: it often makes kids giggle while they regulate.

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Your breath is the fastest way to communicate with your nervous system. It’s free, always available, and incredibly effective when used with intention. Pairing breathwork with neurologically based chiropractic care can amplify these benefits, helping your brain and body stay connected, calm, and resilient.

If you’re ready to better support your nervous system or want to learn how chiropractic care can enhance your body’s natural ability to self-regulate, our team at Harmony Family Chiropractic in Cary is here to help. Call us at 919-234-0505 or book online to schedule a complimentary 15-minute consult.

🤍 Your Cary Nervous System Based Chiropractor

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