Using breathwork for calming the body into a state of rest and digest is a free and easy method that can be done anywhere, anytime. Breathwork is a powerful technique that can help both parents and children reach a state of calm and overall well-being. This article explores the essence of breathwork, its connection to the nervous system, potential health benefits, supporting research, and some easy-to-follow breathwork exercises.
What Is Breathwork?
Breathwork encompasses a variety of techniques intended to help people control their breathing patterns for better health and mental clarity. By focusing on deep, intentional breathing. breathwork can help shift the body into a “rest and digest” state.
One simple method to see if you are breathing deeply is to lie down and place your hands on your belly, observing if your breath is moving deeply into your abdomen. Most adults tend to breathe shallowly in their chest, which exacerbates stress. Babies naturally breathe deeply from the diaphragm. Practicing deep, belly-oriented breathwork can mitigate stress responses and foster a sense of relaxation.
How Does Breathwork Affect the Autonomic Nervous System?
The autonomic nervous system (ANS) has dual components: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS handles the body’s “fight or flight” response during stressful situations, while the PNS manages “rest and digest” functions.
Modern lifestyles often leave people stuck in chronic stress modes, where the SNS is continually engaged, leading to negative health symptoms. Breathwork offers a pathway to shift the body’s focus back to “rest and digest” and out of “fight or flight”, thereby restoring balance and enabling healing. By consciously controlling the breath—slowing it down and making it deeper—you can consciously activate the “rest and digest” state and reduce stress-induced hormones such as cortisol.
Can Breathwork Improve Heart Rate Variability?
Heart Rate Variability (HRV) is a marker of the body’s ability to respond to stress and is influenced by both the sympathetic nervous system and parasympathetic nervous system. Breathwork can improve HRV by promoting PNS activity. Breathwork that incorporates deep abdominal breathing and prolonged exhalation can lead to increased vagal tone and better overall nervous-system function. By regularly incorporating breathwork into your routine, the body can remain more balanced even during stressful events, improving HRV and contributing to overall health.
What Are Potential Outcomes of Using Breathwork?
Engaging in breathwork has several potential benefits, including:
Reduction in Stress Levels
By mastering breathwork, parents and children can move away from the perpetual stress state of “fight or flight”, resulting in lower stress hormone levels.
Improved Mood and Calmness
Shifting focus to the state of “rest and digest” can mean better mood regulation, promoting a calm and relaxed state.
Better Digestion nd Sleep
Continued use of breathwork can improve physiological functions such as digestion and sleep.
Heightened Mental Clarity and Focus
The act of deliberate breathing brings more oxygen to the brain, improving cognitive functions and mental clarity.
Research Supporting the Use of Breathwork for Calming and Healing
A growing body of research supports the efficacy of breathwork (see Sources & References, below). Studies suggest a direct link between intentional breath control and reduced symptoms of anxiety, lower stress levels, and better overall health. Specific breath techniques have been shown to decrease cortisol levels (a stress hormone) and increase alpha brainwaves, which are associated with relaxed, yet alert states.
Additionally, mechanistic studies show that breathing through the nose, as opposed to the mouth, produces beneficial chemicals such as nitric oxide (a vasodilator) that help relax blood vessels and reduce blood pressure. These biochemical changes show how breathwork can promote a calmer, healthier state.
What Are Some Easy Breathwork Exercises?
Below are several breathwork exercises for beginners and seasoned practitioners alike:
Diaphragmatic Breathing
Lie down comfortably and place your hands on your belly. Inhale deeply through your nose, ensuring your belly rises first, then your chest. Exhale in reverse order. This technique helps create deep abdominal breaths, activating the PNS.
Box Breathing
Visualize a box. Inhale for a count of four, hold for four counts, exhale for four counts, and hold again for four counts. Repeat the cycle. This method promotes deep, rhythmic breathing and can be particularly calming.
4-7-8 Breath
Inhale through the nose for a count of four, hold your breath for a count of seven, and exhale slowly through the nose for eight counts. This technique can quickly calm the mind and reduce stress by lengthening the exhalation phase.
Physiologic Sigh
Take two quick inhales through your nose followed by a long, slow exhale through your mouth. This type of breathwork serves as a rapid reset from SNS to PNS, especially effective in immediate stress relief.
Ocean Breath (Ujjayi Breathing)
Slightly constrict the back of your throat and create an ocean-like sound as you inhale and exhale slowly through your nose. Often used in yoga, this technique fosters a meditative and calming state.
Conclusion
Breathwork is an accessible and effective tool for calming the mind and body. By understanding its impact on the autonomic nervous system and incorporating regular practice, parents and children can learn how to quickly and easily be less in a state of “fight or flight” and more in the healing state of “rest and digest”. Whether you are lying down, sitting comfortably, or in a busy environment, consistent breathwork practice can aid in achieving a state of quick relaxation and stress relief.
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Sources & References
Ashhad, S., et al. Breathing Rhythm and Pattern and Their Influence on Emotion. Annu Rev Neurosci. 2022 Jul 8:45:223-247.
Banushi, B., et al. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sci. 2023 Feb 2;13(2):256.
Fincham, G.W., et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 2023 Jan 9;13(1):432.
Herawati, I., et al. Breathing exercise for hypertensive patients: A scoping review. Front Physiol. 2023 Jan 25:14:1048338.
Johnson, E., et al. Mind-body internet and mobile-based interventions for depression and anxiety in adults with chronic physical conditions: A systematic review of RCTs. PLOS Digit Health. 2024 Jan 23;3(1):e0000435.
Mathersul, J.C., et al. Heart rate and heart rate variability as outcomes and longitudinal moderators of treatment for pain across follow-up in Veterans with Gulf War illness. Life Sci. 2021 Jul 15:277:119604.
Zaccaro, A., et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7:12:353.
