Unlocking the Power of Breath: Reducing Stress and Regulating Your Nervous System

Stress affects many of us daily, especially parents juggling multiple responsibilities and neurodivergent individuals navigating sensory and emotional challenges. One of the simplest yet most effective tools to manage stress and calm the nervous system lies within us: our breath. Understanding the science behind breathing can help us use it intentionally to improve mental and physical well-being.

Breathing is more than just a way to bring air (which includes around 78% nitrogen, 21% oxygen and 1% other gases) into the body. It directly influences the nervous system, which controls how we react to stress. In this post, I will explain why breathing matters for stress reduction and nervous system regulation. Then, I will share three practical breathing techniques you can easily add to your daily routine.

Deep breathing outdoors helps calm the nervous system

How Breathing Affects Stress and the Nervous System

Breathing connects the body and mind through the autonomic nervous system (ANS), which regulates involuntary functions like heart rate and digestion. The ANS has two main branches:

• Sympathetic nervous system (SNS): Activates the "fight or flight" response during stress.

• Parasympathetic nervous system (PNS): Promotes "rest and digest," calming the body.

  
  

When stressed, the sympathetic system speeds up breathing and heart rate. This can lead to feelings of anxiety or overwhelm. Conscious breathing techniques stimulate the parasympathetic system, slowing heart rate and reducing stress hormones like cortisol (Jerath et al., 2015).

Research shows slow, deep breathing improves heart rate variability (HRV), a marker of nervous system balance and resilience to stress (Lehrer et al., 2020). Higher HRV means better ability to adapt to stress and recover quickly.

Breathing also influences brain areas involved in emotion regulation, such as the amygdala and prefrontal cortex (Zaccaro et al., 2018). This means intentional breathing can help shift your mood and reduce anxiety.

How to Use Breathing to Reduce Stress: Three Simple Practices

Adding breathing exercises to your day can be quick and effective. Here are three techniques I recommend, based on scientific evidence and my own practical (almost daily) use.

1. Diaphragmatic Breathing (Belly Breathing)

This technique encourages deep breaths using the diaphragm rather than shallow chest breathing. It activates the parasympathetic nervous system and lowers stress.

How to do it:

• Sit or lie down comfortably.

• Place one hand on your chest and the other on your belly.

• Inhale slowly through your nose, feeling your belly rise.

• Exhale gently through your mouth, feeling your belly fall.

• Start slowly, and repeat for 2 minutes. As you practice, you can increase the time to 5 to 10 minutes.

  
  

Studies show diaphragmatic breathing reduces anxiety and improves HRV (Ma et al., 2017). It’s a great practice (especially for parents) during hectic moments, or for neurodivergent individuals needing sensory or emotional regulation.

Indoor calm space for practicing diaphragmatic breathing

2. Box Breathing (Four-Square Breathing)

Box breathing uses equal counts for inhaling, pausing, exhaling, and pausing again. This rhythmic pattern helps focus the mind and again regulate the nervous system. I suggest 4 seconds as the time, but you can choose what feels best for you. If you are a seasoned yogi and have practiced pranayama for a long time, you may be able to increase this to 6 or more seconds.

How to do it:

• Inhale through your nose for 4 seconds.

• Pause the breath for 4 seconds.

• Exhale slowly through your mouth for 4 seconds.

• Pause the breath again for 4 seconds.

• Repeat for 2 to 5 minutes.

  
  

This method is used by athletes and first responders to maintain calm under pressure (Zaccaro et al., 2018). It can be especially helpful when you feel overwhelmed or need a quick reset.

3. Alternate Nostril Breathing (Nadi Shodhana)

This practice balances the nervous system by breathing through one nostril at a time. It is rooted in yogic traditions and supported by research showing reduced stress and improved cognitive function (Saoji et al., 2019).

How to do it:

• Sit comfortably with your spine straight. Relax your shoulders.

• Take your right hand and make a fist, then extend your ring finger and thumb out.

• Use your right thumb to close your right nostril.

• Inhale slowly through your left nostril.

• Close your left nostril with your ring finger (or pointer if it feels too stiff), release your thumb, and exhale through your right nostril.

• Inhale through your right nostril.

• Close your right nostril again and exhale through your left nostril. That was one round.

• Continue alternating for 6-8 rounds.

  
  

This technique takes a little practice, but promotes relaxation and mental clarity, it's really useful for when you have time to focus on a longer practice when you are seeking calm focus.

Person practicing alternate nostril breathing in a peaceful garden

Making Breathing Practices Part of Your Day

Consistency is key to experiencing the benefits of breathing exercises. Here are some tips to help you include these practices regularly:

• Set reminders on your phone for short breathing breaks.

• Pair breathing with daily activities like morning coffee or bedtime routines.

• Create a calm space at home where you can practice without distractions.

• Use apps or guided videos if you prefer structured sessions. (A blog on my preferred apps and tools coming soon!)

• Involve your family by practicing together, making it a shared stress-relief habit.

  
  

Even a few minutes daily can improve your nervous system balance and reduce stress over time.

Breathing is a powerful, accessible tool to help manage stress and support nervous system health. By understanding how breath influences your body and mind, you can take control in moments of overwhelm. Try diaphragmatic breathing, box breathing, or alternate nostril breathing to find what works best for you. With regular practice, you’ll notice greater calm, focus, and resilience in your daily life.

References

Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2015). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 85(5), 486-496.

Lehrer, P. M., Vaschillo, E., & Vaschillo, B. (2020). Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training. Applied Psychophysiology and Biofeedback, 25(3), 177-191.

Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.

Saoji, A. A., Raghavendra, B. R., & Manjunath, N. K. (2019). Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda and Integrative Medicine, 10(1), 50-58.

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.