Quick answer: Breathwork is one of the fastest ways to shift your nervous system from “fight or flight” to “rest and digest.” Slow, controlled breathing can lower stress hormones, improve heart rate variability and support focus and sleep. Box breathing, alternate nostril breathing and a simple conscious-breathing practice are easy places to start, with just five to 10 minutes a day.
Key takeaways
Slow, controlled breathing is one of the quickest ways to shift the nervous system out of fight-or-flight.
Box breathing, alternate nostril breathing and a simple conscious-breathing practice are three easy techniques the article describes.
A few minutes a day is often enough to start, and people with certain health conditions should keep the practice gentle.
Why breathwork matters
Breathing is the one part of the autonomic nervous system you can easily control. Slow breathing appears to engage the vagus nerve, which can calm the stress response and improve heart rate variability (HRV), a marker of resilience.
Three techniques to try
With box breathing, you inhale for 4, hold for 4, exhale for 4, and hold for 4, then repeat for a few minutes. With alternate nostril breathing, you gently close one nostril, inhale, then switch and exhale through the other side.
Breath-retention styles (such as Wim Hof) use cycles of deep breaths followed by breath holds. Never practice them in water, while driving or during pregnancy.
Breathe through your nose when possible; it filters air and supports calm breathing.
A daily conscious-breathing practice
Shift your attention from thoughts to the feeling of breathing, and notice the air moving through your nostrils and the rise and fall of your belly. Notice the natural pauses between breaths, and when your mind drifts, gently return to the breath. You can use short moments like this throughout the day.
Safe practice
Start with five to 10 minutes a day. If you feel dizzy, stop and breathe normally. People with heart or lung conditions, a history of fainting or panic disorder should check with their provider before intense techniques.
Breathwork and healthy aging
Chronic stress can keep cortisol high, which can feed inflammation, and it is associated with faster telomere shortening. Regular breathwork may help calm the stress response and support healthier communication between the brain and body. Related: calming supplements for stress and sleep optimization.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you feel stressed, anxious or on edge most days, or if you have trouble sleeping. The same is true if you want natural tools alongside counseling or medication, or if you want a personalized stress-resilience plan.
See a medical provider promptly If you are thinking about harming yourself, call or text 988 or call 911.
Want simple tools to feel calmer every day?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Is breathwork a safe fit for me, and which technique would you suggest starting with?
What would be a gentle starting point for breathwork, given where I am right now?
Is there anything in my health history that would make breathwork need extra care?
How would we know that breathwork is helping me, and when should we check in?
Frequently asked questions
What is box breathing?
A pattern of inhaling, holding, exhaling and holding for equal counts, often four seconds each.
How long should I practice breathwork?
Five to 10 minutes a day is a great start.
Is Wim Hof breathing safe?
It can cause lightheadedness. Never practice it in water or while driving, and avoid it in pregnancy.
Does breathwork lower stress hormones?
Slow breathing activates the relaxation response and may lower stress markers.
Sources
- Ma X, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol 2017. PMID: 28626434. https://pmc.ncbi.nlm.nih.gov/articles/PMC5455070/
- Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med 2023. PMID: 36630953. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
- 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. PMID: 30245619. https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615/
- Epel ES, et al. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci U S A 2004. PMID: 15574496. https://pmc.ncbi.nlm.nih.gov/articles/PMC534658/
- Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 2023. PMID: 36624160. https://pmc.ncbi.nlm.nih.gov/articles/PMC9828383/
- NCCIH: Relaxation Techniques: What You Need To Know
- MedlinePlus: Stress
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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