Opinion: Deep Breathing as Medicine for the Nervous System
Sarah O'Brien, LCSW
Disclaimer:
Deep breathing can be a helpful practice for many, though it’s not meant to replace medical care, therapy, or prescribed medication. Every nervous system is unique—what feels calming for some may not feel supportive for others. Notice how your body responds, and honor your own pace and comfort. If you need additional support, please reach out to a trusted mental health professional.
For a wider range of options beyond breathwork, we encourage you to explore Lindsay Braman’s Rainbow of Regulation. It’s a beautiful visual guide that can help you check in with your nervous system and discern whether deep breathing—or another practice—feels most aligned for you in the moment.
Sarah O’Brien is a member of our Affinity Group and Mental Health Copy Writer and Editor
The Benefits of Deep Breathing
A systematic review published in 2023 in the journal Scientific Reports found that participants who engaged in slow-paced breathing exercises had lower levels of stress, lower levels of self-reported anxiety, and less intense symptoms of depression compared to those who didn’t do the exercises. There is also evidence that deep breathing helps to reduce pain levels and lower blood pressure.
Deep, slow breathing engages neural circuits that regulate emotional states, producing a measurable calming effect. This process is rooted in biology, not belief—animal and human studies show that consistent slow breathing reduces fear responses, confirming the effect isn’t just placebo. This is why Integrate Network says “Because your breath is basically free Wi-Fi for your nervous system.” And this is why psychotherapist Sarah says “Because Deep Breathing is can feel like Xanax for your nervous system.” In short, learning to control your breath and utilize your breath can be a slam dunk as means of finding nervous system balance and internal safety.
Who needs more of THAT? I know I certainly do!
It’s…well…crazy-making out there in the world right now. So much is happening and changing at once which is making all of our nervous systems explode with overactivity.
This is true for folks without trauma histories or mental health diagnoses. And if we are talking about folks with trauma histories or mental health diagnoses then the impact is even greater. Intaking negative information consistently isn’t good for us. Intaking negative information about people consistently really isn’t good for us.
And intaking negative information about people’s pain and suffering consistently, especially when we can’t do anything about it, is exceptionally not good for us.
Yet here we are. So, what can we do about it?
What can we do something about? We CAN do something about and with OURSELVES. We CAN take more self-responsibility to address our needs and engage in compassionate self-care. We CAN find ways to access our own SAFETY in the midst of unsafe chaos.
The breath is one way—one very effective way—to do just that: find inner safeness amidst an uncertain and chaotic world. Why does breathwork work? What’s going on in the body when we take slow, deep breaths? A systematic review published in Frontiers in Human Neuroscience has shed some light on this topic.
This review found that taking slow, deep breaths promotes changes in the autonomic nervous system, which regulates involuntary processes, including heart rate, respiration, blood pressure, body temperature, and digestion. Studies find that slow breathing leads to increases in Heart Rate Variability and Respiratory Sinus Arrhythmia—two measures that demonstrate the heart and lungs are working well. Breathing exercises can also trigger changes in the central nervous system, which is made up of the brain and spinal cord. Here, breath exercises are associated with increased alpha wave activity, a sign of good cognitive functioning.
This systematic review found the main effects of slow breathing techniques cover autonomic and central nervous systems activities as well as psychological status. Slow breathing techniques promote autonomic changes paralleled by Central Nervous System (CNS) activity modifications—this is the beautiful result of neuroscience research. Use of fMRI highlights increased activity in cortical and subcortical brain structures. As a result of these neurophysiological adaptations and responses, people experience psychological/behavioral outcomes. The psychological and behavioral outcomes for participants who engaged in slow, deep breathing include increased feelings of comfort, relaxation, pleasantness, vigor, and alertness and reduced feelings of arousal, anxiety, depression, anger, and confusion.
Slow breathing techniques enhance autonomic, cerebral and psychological flexibility, and do so in mutual neurophysiological (brain) interactions. Studies have found evidence of links between parasympathetic activity and central nervous system activities related to emotional control and psychological well-being. Again, in short, people experience psychophysiological changes—positive changes—induced by voluntary control of slow breathing.
Go to the app to get some practice with breathing techniques, in a micro-dosing kind of way. Evidence shows that small habits done consistently have big impact over time.
Tiny Habit Practice Base on the Research from BJ Fogg
This practice draws inspiration from the work of BJ Fogg, author of Tiny Habits, and James Clear, author of Atomic Habits.
In creating a habit for moving out of rapid, shallow, chest breathing and into slow, deep breathing find a time to practice regularly. It’s helpful if you pair your new habit with something else you already do regularly. For example, commit to taking at least three (3) deep breaths every time you go to the bathroom, or every time you stand up from your desk, or before every meal you eat. Place your hand on your belly, take in a big breath through your nose, feel your belly expand as you inhale, keep your hand on your belly as you slowly exhale through your mouth, notice how the belly retracts. Repeat two more times (if you can! If you only take one deep breath, that’s certainly better than none!) Pause for a moment, notice if your body feels different, maybe less tense or more flexibility. You can also notice if your mood feels different, maybe more calm or more focused.
Remember, habits can be a little difficult to get started, but with consistent effort it’s likely to take hold. Try to remind yourself periodically why you are starting this new habit and reflect on any changes, benefits, or improvements you’re noticing along the way. Regular check-ins with ourselves about the things we’re doing (and considering if they’re working for us) is a great way to learn about yourself, your needs, and then prioritize those needs in your behaviors. Prioritizing your needs is compassionate self-care at its finest!
Here’s the steps to making a breathing a habit in your day:
:
🌱 Tiny Habit: Belly Breathing Reset
Anchor this new habit to something you already do:
Every time you use the bathroom
Every time you stand up from your desk
Before each meal
Practice:
Place one hand on your belly.
Inhale slowly through your nose, letting your belly expand.
Exhale gently through your mouth, feeling your belly soften.
Repeat up to 3 times—or even just once if that’s what’s possible.
Notice:
Do you feel a little more space in your body?
Has your tension softened?
Does your mood feel even slightly calmer or more focused?
✨ Start small. Consistency matters more than perfection. Each breath is an act of compassionate self-care.