Breathwork is an ancient practice known to affect physical, mental, and emotional wellbeing. In a previous post, we discussed the first of the five main concepts of breathwork: consciously controlling your breathing.
Now it’s onto the second concept, activating the nervous system. Breathwork directly influences the nervous system, but particularly the autonomic nervous system (ANS). This is the part of the system that controls involuntary bodily functions.
Its Two Main Branches
The ANS is divided into two main branches. Those branches are the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS). Here is what each branch is responsible for:
- Sympathetic – The SNS handles functions related to stress response. Think of the ‘fight or flight’ response. The SNS directly affects stress hormones, heart rate, alertness, and threat response.
- Parasympathetic – The PNS is responsible for bodily functions at rest. It is also directly related to stress reduction and keeping the body calm.
By addressing both branches, breathwork can help a person maintain greater control over the ANS. Even though bodily functions are being performed in the background, so to speak, activating the SNS and PNS affords at least some measure of control over those functions.
How We Do It With Breathwork
Moving and how we affect nervous system activation through breathwork, the key is in the techniques we use and how we practice them. One of the first techniques breathwork students learn is slow, deep breathing. This very intentional type of breathing activates the PNS. Once activated, it helps the person relax. Anxiety and stress levels are both reduced.
Another technique involves rapid, shallow breathing. This does just the opposite. It activates the SNS to promote a higher state of arousal. Outside the confines of intentional breathwork, rapid, shallow breathing is often observed during times of acute stress or panic. A person gets freaked out about something and suddenly starts breathing rapidly and more shallow than normal.
Breathwork’s Impacts on the Brain
The ultimate purpose behind leveraging breathwork to activate the nervous system is to affect the brain in some way. Breathwork instructors focus on three neural mechanisms in particular:
- Brain Activation – Direct brain activation is the first mechanism. Controlled breathing modulates activity in targeted areas of the brain, including the cortex and hippocampus. For example, the brain activation resulting from nasal breathing can help with memory and emotional regulation.
- Neurotransmitter Release – Neurotransmitters are brain chemicals that carry messages throughout the body. Activating certain parts of the brain through controlled breathing can increase the production of desired neurotransmitters to promote calm and relaxation.
- Diaphragm Movement – During controlled breathing, the diaphragm sends signals to the brain, signals that influence neural activity. For example, the deepest breathing can trigger brain mechanisms that support cognitive function and emotional memory.
In essence, breathwork takes advantage of the body-mind link in positive ways. Controlled breathing can be utilized to activate the nervous system in specific ways to promote a variety of outcomes. Breathwork practitioners mainly focus on relaxing, reducing stress, eliminating anxiety, and improving cognitive function.
Practical, Daily Benefits
Regularly practicing breathwork offers practical daily benefits related to nervous system activation. We have already discussed most of them: stress reduction, improved cognitive function, better emotional regulation, and so forth.
Fortunately, breathwork is a simple and easy exercise just about anyone can master. You can practice breathwork in a group class or one-on-one with an instructor. Once mastered, you can practice it anytime, anywhere. It is definitely something worth learning and a practice we are thrilled to promote at Maloca Sound. Think about giving it a try.
