Breathwork and the Nervous System: From Activation to Regulation

Doing the bow and arch – part of effective emotional regulation through mildly uncomfortable movement postures

Breathwork and the Nervous System: From Activation to Regulation

Breathing is one of the few physiological processes that is both automatic and voluntary. This unique dual control makes it a powerful bridge between the body and mind, and one that modern science is increasingly recognising as a key regulator of mental health and emotional wellbeing. Breathwork, particularly conscious connected breathing techniques, leverages this bridge in a structured way to influence the nervous system – moving away from uncontrolled activation to regulation.

A well-facilitated breathwork session often follows a predictable physiological arc. It begins with an activating phase that stimulates the sympathetic nervous system—commonly known as the “fight or flight” response—before transitioning into a slower, integrative phase that engages the parasympathetic nervous system via the vagus nerve. While this might seem counterintuitive at first—activating stress pathways to ultimately relax—it is precisely this dynamic interplay that allows for deep regulation, emotional release, and restoration.

This article explores the science behind that process in a clear and grounded way, while also highlighting why this sequence is so effective for both emotional and physiological healing.

The Autonomic Nervous System: A Quick Overview

To understand breathwork, we first need to understand the autonomic nervous system (ANS), which regulates all involuntary bodily processes—heart rate, digestion, respiratory rate, and more.

The ANS has two primary branches:

Sympathetic Nervous System (SNS): Responsible for mobilisation, alertness, and action. This is your “fight or flight” system.

Parasympathetic Nervous System (PNS): Responsible for rest, recovery, and repair. Often referred to as the “rest and digest” system.

In a healthy system, these two branches work in balance, adapting fluidly to changing demands. However, chronic stress, trauma, and modern lifestyle pressures can disrupt this balance, often leading to prolonged sympathetic activation and reduced parasympathetic tone.

Breathwork offers a direct way to influence this system—without medication—by using the breath as a regulatory tool.

Phase One: Sympathetic Activation Through Conscious Breathing

In circular breathing or conscious connected breath, the session begins with a more active breathing pattern. This typically involves, Faster breathing,  Continuous inhale-exhale without pauses, Breathing through the mouth and Increased depth and intensity

What Happens Physiologically?

This style of breathing initially stimulates the sympathetic nervous system. Several mechanisms are involved:

Activation of Stress Pathways
The body interprets rapid, deep breathing as a signal of increased demand. This can trigger a mild stress response, including elevated heart rate, increased blood flow to muscles,and release of stress hormones like adrenaline

Heightened Neural Activity
The brain becomes more alert, particularly in areas associated with emotional processing. This can bring previously suppressed emotions or memories into conscious awareness.

Why This Activation Matters

At first glance, activating the sympathetic nervous system might seem counterproductive—especially for individuals dealing with anxiety or stress. However, this phase plays a crucial role:

It mobilises energy that may be “stuck” in the system

It brings unconscious material into awareness

It creates a contrast that enhances the subsequent relaxation response

In many ways, this phase mirrors natural biological rhythms. Just as exercise temporarily stresses the body to build strength, breathwork uses controlled activation to facilitate deeper regulation.

The Transition: From Activation to Release

As the session progresses, the initial intensity is gradually reduced. The breathing slows, pauses may be introduced, and the body begins to shift out of the activated state.  This transition is where the real therapeutic potential of breathwork begins to emerge.

Neurophysiological Shifts

The body begins to recalibrate CO₂ levels, restoring balance in blood chemistry.  Your heart rate starts to slow, muscle tension begins to release, and brainwave activity may shift toward more relaxed states (alpha and theta waves). Importantly, the nervous system is now more “open” and responsive. The earlier sympathetic activation has primed the system, making it more receptive to parasympathetic engagement.

Phase Two: Parasympathetic Activation via the Vagus Nerve

The second phase of a breathwork session is characterised by slower, deeper, and more rhythmic breathing. This phase strongly engages the parasympathetic nervous system—particularly through the vagus nerve.

The Role of the Vagus Nerve

The vagus nerve is the longest cranial nerve in the body, connecting the brain to major organs, including the heart, lungs, and digestive tract. It plays a central role in regulating heart rate, digestion, immune function, and emotional regulation.  When the vagus nerve is activated—a state often referred to as “high vagal tone”—the body shifts into a state of safety, relaxation, and repair.

How Breathwork Stimulates the Vagus Nerve

Breath is one of the most direct ways to influence vagal activity. In the slower phase of breathwork:

Extended Exhalation
Longer exhales stimulate vagal pathways, sending signals to the brain that the body is safe.

Diaphragmatic Breathing
Deep belly breathing mechanically stimulates the vagus nerve as it passes through the diaphragm.

Heart Rate Variability (HRV) Improvement
Slow, rhythmic breathing increases HRV—a key marker of nervous system resilience and adaptability.

The Result: A State of Deep Regulation

As the parasympathetic system takes over, participants often experience:

• A sense of calm or stillness
• Emotional release or resolution
• Reduced anxiety and mental chatter
• Physical relaxation and warmth
• Enhanced clarity or insight

This is not simply “relaxation” in the casual sense—it is a neurophysiological state of restoration.

Why the Sequence Matters: Activation Before Relaxation

One of the most important aspects of breathwork is the sequence itself: activation followed by relaxation.

1. Accessing Deeper Layers of the Nervous System

Many individuals—particularly those under chronic stress—are not able to access deep parasympathetic states directly. The system may be too dysregulated or guarded.  The initial sympathetic activation helps:

• “Break through” habitual patterns
• Increase interoceptive awareness (awareness of internal bodily states)
• Create enough intensity to shift the system out of stagnation

2. Completing the Stress Cycle

Modern life often involves incomplete stress responses. We experience activation (emails, deadlines, emotional tension) but do not fully discharge it.  Breathwork allows the body to:

• Enter activation consciously
• Move through it safely
• Resolve it through parasympathetic downregulation

This completion is essential for long-term nervous system health.

3. Building Nervous System Flexibility

A healthy nervous system is not one that is always calm—it is one that can move fluidly between states.

Breathwork trains this flexibility by:

• Expanding the range of tolerable activation
• Strengthening the ability to return to baseline
• Improving overall resilience

Emotional Release and Integration

The physiological shifts described above are closely linked to emotional processes.

During the activation phase, increased neural activity and reduced inhibition can allow suppressed emotions to surface. This might include:

• Grief
• Anger
• Fear
• Joy or relief

As the parasympathetic system engages, these emotions can be processed and integrated, rather than suppressed or avoided.

This is one reason breathwork is often described as both a physiological and psychological practice—it works on both levels simultaneously.

Clinical and Research Perspectives

While breathwork has ancient roots, modern research is beginning to validate its effects.  Studies have shown that controlled breathing practices can improve symptoms of anxiety and depression, improve heart rate variability, lower cortisol levels, and enhance emotional regulation.  Emerging research in trauma therapy also highlights the importance of bottom-up approaches—those that work through the body rather than solely through cognition. Breathwork fits squarely within this framework.  Additionally, the role of the vagus nerve in mental health is an active area of study, with vagal tone being linked to resilience, social engagement, and emotional stability.

Safety and Considerations

While breathwork can be profoundly beneficial, it is not without considerations.

The initial sympathetic activation can be intense, particularly for individuals with high anxiety sensitivity, trauma history or cardiovascular conditions.

This is why guided sessions with trained facilitators like Phil Morey and Suzanne Zankin are recommended, especially for deeper practices.

A skilled facilitator will pace the session appropriately, provide grounding and support, help participants integrate their experience.

Practical Implications for Daily Life

Even outside of formal breathwork sessions, the principles described here can be applied in simple ways.

To Activate (When Low Energy or Stuck):

Try faster, more energising breathing for short periods

Use movement alongside breath

To Relax (When Stressed or Overwhelmed):

Focus on slow, extended exhales

Breathe through the nose and into the belly

Aim for a steady rhythm (e.g., 4 seconds inhale, 6 seconds exhale)

Understanding that both activation and relaxation have their place can help reframe how we relate to stress. It is not something to eliminate entirely, but something to move through effectively.

Conclusion: Breath as a Tool for Regulation and Transformation

Breathwork offers a powerful, drug-free way to influence the nervous system in a structured and meaningful way. By intentionally activating the sympathetic nervous system and then guiding the body into parasympathetic regulation via the vagus nerve, breathwork creates a full-cycle experience of activation, release, and restoration.  This process s about retraining the nervous system over time. It builds resilience, enhances emotional capacity, and restores a sense of balance that many people have lost in the pace of modern life.  For practitioners, facilitators, and individuals, understanding this physiological arc provides a deeper appreciation of why breathwork works and how to use it safely and effectively.  Ultimately, the breath is always available.