Breathwork for Calming the Nervous System
In a world that moves fast and asks so much of us, it is easy to become overwhelmed. When this happens, our breath becomes shallow, our hearts beat faster, and our thoughts race. This is your body’s natural response to stress. But just as the body can move into fight or flight, it also carries the wisdom to return to a state of calm. Your breath is a sturdy bridge.
When you learn to work with your breath, you can shift the rhythm of your nervous system. Use this as a guide to understand what happens when you feel anxiety or stress and how practicing breathwork at home or at Mongata can help you return to a steadier state.
Understanding What Happens When You Feel Anxious
When the body perceives a threat, the sympathetic nervous system responds. This is the part of your nervous system responsible for activating the fight-or-flight response. Your heart rate increases. Muscles tense. Breathing becomes rapid and shallow. You might feel lightheaded or restless. It is a brilliant system meant to protect us.
However, when stress becomes chronic, the nervous system remains in a state of high alert. Your breath is no longer spacious. You may feel anxious without a clear cause. You may experience a rapid heartbeat, difficulty focusing, or an overwhelming urge to escape your surroundings. All of this involves breathing patterns that are not serving your well-being.
Breathwork and the Parasympathetic Response
The parasympathetic nervous system is the part of the body that allows us to rest and restore. When we practice breathwork, especially practices that emphasize slow inhales, extended holds, and even longer exhales, we activate this system. By holding your breath briefly and exhaling slowly, you send a signal to your body that it is safe to soften. This helps regulate the heart rate and encourages the body to release tension. Breathing deeply begins to shift the entire internal landscape.
Breathwork Practices to Calm the Nervous System
You do not need elaborate rituals or hours to begin. What you need most is your attention and your breath. Here are a few techniques I often share in my practice. Each one can be done seated or lying in a comfortable position. Try them gently and notice what happens.
Box Breathing (4 4 4 4)
This technique is structured and steady. It can help you ground your mind when it feels scattered and disorganized.
Inhale for 4 counts
Hold your breath for 4 counts
Exhale for 4 counts
Hold again for 4 counts
Repeat for 4 to 6 rounds. This practice regulates the nervous system, supports mental clarity, and stabilizes your inner rhythm.
4 7 8 Breathing
This method is particularly helpful before sleep or during moments of high anxiety.
Inhale gently through the nose for 4 counts
Hold your breath for 7 counts
Exhale softly through the mouth for 8 counts
Begin with 3 rounds and build up to 7 or 8 as you grow more comfortable. The long exhale helps slow the heart rate and quiet the mind.
Alternate Nostril Breathing (Nadi Shodhana)
An ancient yogic practice, this technique brings balance to the brain and harmony to the breath.
Sit comfortably and use your right thumb to close the right nostril
Inhale through the left nostril
Close the left nostril with your ring finger
Exhale through the right nostril
Inhale through the right nostril
Close the right and exhale through the left
Continue for several rounds, always alternating sides. This technique clears mental fog, reduces stress, and fosters a deep sense of calm.
Coherent Breathing
The goal here is to slow the breath down to 5 or 6 cycles per minute.
Inhale slowly for 5 to 6 seconds
Exhale slowly for the same length of time
This practice supports heart rate variability and is particularly supportive for emotional regulation and long-term nervous system resilience.
Creating a Safe and Supportive Practice
Begin by finding a quiet, safe place. Sit or lie in a comfortable position. You may wish to place one hand on your heart or belly to bring awareness to your breath. Soft lighting, calming music, or grounding scents like lavender or cedar can support your experience.
The most important thing is to go slow. If you feel lightheaded or overwhelmed at any point, pause. This is not a race. Your body knows how to return to a calm state. You are simply remembering.
Consistency is Where the Magic Lives
Even just a few minutes of breathwork each day can lead to significant changes over time. Try practicing:
In the morning to set your rhythm for the day
Midday, when you feel overwhelmed or overstimulated
In the evening, to support sleep and release the day’s tension
You can combine breathwork with sound, journaling, movement, or time in nature. These practices are allies. They help you come home to yourself again and again.
Trust Your Breath
You were never meant to live in a constant state of stress. Your body, your spirit, and your nervous system all carry the wisdom to return to center. Breathwork is not a performance. It is a practice of relationship. Each inhale and exhale is a conversation between you and your body. Between your past and your present. Between fear and safety.
If you feel called to explore further, please join us for a Mongata Breathwork session, offered both in person and online. These guided journeys are designed to help you release, reset, and reconnect with the clarity already within you. Your breath is always with you. Use it gently. Use it wisely. Let it guide you back to peace.
