The Growing Trend of Breathwork and How It Affects the Nervous System

It starts simply enough: you breathe in deeply through your nose and out slowly through your mouth. But this isn’t just regular breathing—it’s intentional. It’s breathwork, and it’s taking the wellness world by storm. From corporate retreats to TikTok tutorials, people are embracing breathwork for its ability to soothe the nervous system and promote mental clarity.

But how does something as basic as breathing become a powerful tool for managing stress and improving health? Let’s explore the rise of breathwork, its physiological impact on the nervous system, and why it’s resonating with so many.

What is Breathwork?

Breathwork refers to a range of practices that involve controlled breathing to influence physical, mental, and emotional states. While the concept isn’t new—breathing techniques have long been central to yoga, meditation, and martial arts—modern breathwork reimagines these ancient practices for today’s fast-paced world.

Techniques vary widely, from rhythmic breathing (as seen in the Wim Hof Method) to deep diaphragmatic breaths used in mindfulness exercises.

How Breathwork Impacts the Nervous System

At its core, breathwork works by influencing the autonomic nervous system (ANS), which controls involuntary processes like heart rate, digestion, and stress responses.

The ANS has two main branches:

1. Sympathetic Nervous System (SNS): Known as the “fight or flight” response, it prepares the body to deal with stress.
2. Parasympathetic Nervous System (PNS): Often called the “rest and digest” system, it promotes relaxation and recovery.

Breathwork can shift the balance between these two systems, encouraging the body to move out of a stress state and into relaxation. For example:

• Slow, deep breaths stimulate the vagus nerve, activating the PNS and reducing cortisol levels.
• Controlled hyperventilation, as used in the Wim Hof Method, temporarily activates the SNS, followed by a state of deep calm when the body rebalances.

Why Breathwork is Trending

The popularity of breathwork reflects a broader cultural shift toward holistic health and self-care. Key factors driving this trend include:

• Accessibility: Breathwork requires no special equipment, making it easy to practice anywhere.
• Stress Epidemic: As anxiety and burnout rates rise, people are turning to simple, effective tools to manage their mental health.
• Scientific Validation: Growing research supports the benefits of controlled breathing, giving breathwork credibility in both wellness and medical communities.

Breathwork apps and workshops have also made the practice more accessible, demystifying techniques and offering guided sessions for beginners.

Techniques to Try

1. Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. This technique is popular with athletes and military personnel for its calming effects.
2. Alternate Nostril Breathing (Nadi Shodhana): A yogic practice that involves breathing through one nostril at a time to balance energy and promote relaxation.
3. Holotropic Breathwork: A more intense method that uses rapid breathing to achieve altered states of consciousness, often used in emotional release work.
4. 4-7-8 Breathing: Inhale for 4 counts, hold for 7, and exhale for 8. This is a favorite for improving sleep and calming anxiety.

The Science Behind the Calm

Research into breathwork continues to uncover its benefits, including:

• Reduced Stress: A study published in Frontiers in Psychology found that controlled breathing lowers heart rate and cortisol levels.
• Improved Focus: Techniques like box breathing can enhance concentration by increasing oxygen flow to the brain.
• Emotional Regulation: Breathwork helps regulate the amygdala, the part of the brain responsible for processing fear and stress.

While some claims—like breathwork curing chronic illness—may be overstated, its benefits for mental and nervous system health are well-supported.

Is Breathwork Right for You?

Breathwork isn’t one-size-fits-all. While it’s generally safe, intense techniques may not be suitable for everyone, particularly those with respiratory issues or certain mental health conditions. Starting with gentle practices under the guidance of a certified instructor is a good way to explore its benefits.

As the world grows more hectic, breathwork offers a simple yet powerful way to reconnect with your body and mind. By mastering the art of intentional breathing, you’re not just calming your nervous system—you’re reclaiming a sense of control over your well-being.

So, the next time life feels overwhelming, remember: a deep breath might be all you need to find your balance.