The Power of Breath in Nervous System Regulation

Dana Frayne, Advanced Clinical Fellow

“Breath is the bridge which connects life to consciousness” ― Thich Nhat Hanh in The Miracle of Mindfulness: An Introduction to the Practice of Meditation

When our bodies go into activated states, it can be challenging to find an anchor to support us in calming the nervous system. Breathwork can be a powerful tool in downregulating the nervous system from states of high activation into states of regulation. 

How does breath play a role in therapy?  

The breath can play a critical role in the realm of healing. When the nervous system becomes overwhelmed, the breath can quicken, shallow and constrict. All of these processes can be happening at an unconscious or subconscious level, and part of the work of therapy can be attuning to your breathing and your breath patterns. 

Breathwork has numerous benefits, including:

  • Increased feelings of calm and ease in the body

  • Reduced feelings of stress

  • Slower heartrate

  • Greater sensory awareness

  • Improved sleep

  • Improved lung capacity

In the realm of anxiety, these are a few specific breathwork techniques that you can utilize and incorporate into your daily routine to support your nervous system in emotional regulation. One of my favorite breathwork techniques is the 4-7-8 breathing method, which has its roots in the yogic tradition of pranayama (Source: https://www.webmd.com/balance/what-to-know-4-7-8-breathing)

The approach is as follows:

  • 4: Inhale through your nose for 4 counts

  • 7: Hold your breath for 7 counts

  • 8: Exhale your breath through your mouth for 8 counts

The 4-7-8 breathing technique is particularly powerful when it feels like your mind won’t stop thinking. This technique is supportive in bringing you out of your mind and back into awareness of your body through gently grounding your nervous system. 

To try out the 4-7-8 breathing technique, this is a video that provides cues for the 4-7-8 breaths for ten minutes: 

Breathwork can be a powerful tool in supporting your nervous system that you can lean on at any time. Particularly when addressing anxiety, the 4-7-8 breathing technique is a quick and simple tool that can be useful in grounding yourself in your bodily awareness and senses.

Lindsey PrattComment