Did You Know? The Inhale Breath and Exhale Breath Have Completely Different Effects on Your Body and Mind
💨 Breathing—the process of taking air into and expelling it from the lungs (Oxford Languages, n.d.). It’s an action that most of us are fortunate to perform automatically, involuntarily, and without conscious thought. But what happens when we attune to this air as it moves in and out of us? What effect do each of these breaths have on our body and mind?
The distinct effects of inhale and exhale breaths create a physiological balance that plays a key role in emotional resilience. Deep inhales activate the sympathetic nervous system, preparing us for action, while the exhale triggers the parasympathetic system, calming and grounding us. This powerful rhythm creates a natural cycle within our autonomic nervous system, allowing us to influence our mental and physical state with each breath. Through the lens of neuroscience, intentional breathing becomes a tool that enables us to tap into the body’s mechanisms for self-regulation and recovery. Neuroscientists, including Dr Andrew Huberman, highlight the power of prolonged exhalation for reducing stress—a vital tool for anyone dealing with trauma or heightened anxiety (Huberman, 2023).
The Neuroscience of Breath: A Direct Path to Calm and Control
Breathing links directly with brain areas that regulate our stress responses, such as the brainstem, amygdala, and hypothalamus. Research published in Scientific Reports reveals how slow, rhythmic breathing activates neural pathways responsible for emotional regulation (Sattler & Simon, 2022). By controlling our breath, we engage with our body’s natural ability to manage stress and trauma, offering a profound therapeutic advantage that complements traditional mental health approaches.
Dr Stephen Porges’ polyvagal theory also shows how slow, controlled breathing stimulates the vagus nerve, our body's “reset” button, helping shift us from a reactive “fight-or-flight” mode to a balanced state (Porges, 2011). This shift is particularly beneficial for trauma survivors, who often live in a state of hypervigilance due to past experiences.
BUSTING MYTHS: Breathwork, Trauma & Mental Health
Breathwork isn’t merely a wellness trend or a quick fix for relaxation; it’s a science-backed approach with substantial benefits for regulating the nervous system and supporting trauma recovery. While breathwork is sometimes dismissed as “just breathing,” research demonstrates its profound impact on both the brain and body. Trauma and anxiety often disrupt natural breathing, triggering shallow, chest-centered patterns that mirror a fight-or-flight response. Structured techniques, such as the “physiological sigh” and box breathing, counteract these patterns by promoting deeper, slower breaths that calm the nervous system.
These techniques not only alleviate anxiety but also help individuals regain a sense of physical and emotional control, making them ideal for grounding in distressing moments. Trauma specialists like Dr Bessel van der Kolk describe how trauma is “stored” in the body, and trauma-informed breathwork offers a pathway to restore calm and safety by helping individuals expand the shallow breaths often present in those with PTSD, anxiety, and other maladaptive states (van der Kolk, 2015; Schwartz, 2024).
My Journey with Breathwork: Discovering the Depth of Yoga Nidra and NSDR
Initially, I was hesitant to bring breathwork fully into sessions with clients, unsure of its effects. But as I introduced box breathing and gentle diaphragmatic breathing, I saw clients embrace it, becoming visibly more relaxed and grounded. Their positive response encouraged me to deepen my own breathwork practices and reflect on my own experiences. What has recently stood out to me is the “fullness” and “emptiness” in each breath hold— the states we rarely notice, yet which can be powerfully healing.
For me, breathwork is more than structured techniques like box breathing or controlled diaphragmatic breathing; it’s also about the profound rest and awareness gained through practices like Yoga Nidra and NSDR (Non-Sleep Deep Rest). Unlike traditional meditation, Yoga Nidra guides the mind into a state of restful awareness, allowing both mind and body to relax deeply, and is thus often done lying down. Neuroscientists, including Huberman, advocate for NSDR as a powerful tool for cognitive recovery and resilience (Huberman, 2023).
Incorporating Yoga Nidra, I found that even a brief 5-, 10-, or 15- minute session can be rejuvenating. Recently, while recovering from the flu, I practised NSDR daily, and there was a part of me that seemed “recharged”, even though I didn’t yet fully feel it myself. Reflecting on this observation, I realised that NSDR brought a clarity and coffee-like energy boost.
If you’re curious to explore breathwork further, I do recommend Yoga Nidra or NSDR. Even just a few minutes each day can bring an incredible sense of rest and recharging. I'm not always able to sit through a full session (I aim for 20 minutes), and that's totally OK! Consistency matters more than perfection here—each session is an opportunity to reconnect with yourself, welcoming whatever comes up without judgement.
Science-Backed Breathing Techniques You Can Start Today
If you’re looking to experience breathwork’s benefits, here are four proven techniques that help manage stress, enhance emotional control and support trauma recovery. These strategies can be interwoven into your mindful practices (i.e. meditation, Yoga Nidra etc.) and can help you build resilience over time with consistent practice.
Tip #1 - The Physiological Sigh
The physiological sigh, popularised by Dr Huberman, involves taking a deep inhale through the nose, adding a second, shorter inhale to expand the lungs fully, and following with a slow, controlled exhale. This technique is effective for immediate stress relief, quickly activating the body’s relaxation response (Huberman, 2023). 💨 Try this breath in moments of high stress or anxiety for a quick, calming effect.
Tip #2 - Coherent Breathing
Coherent breathing, or “resonant breathing,” involves equal-length inhales and exhales, typically for 5-6 seconds each. This technique, highlighted in the Scientific Reports study, has been shown to enhance brain connectivity related to emotional control, making it a powerful tool for resilience (Sattler & Simon, 2022). 💨 Practising coherent breathing for just five minutes daily can create a sense of balance and synchronise the heart rate with brain activity.
Tip #3 - 4-7-8 Breathing
In the 4-7-8 technique, popularised by Dr Andrew Weil, you inhale for 4 seconds, hold for 7, and exhale for 8. Practised consistently, this technique can offer calm and clarity during difficult moments.It’s easy to run out of breath for this one - everyone’s different! So, see what adjustments suit you and don’t be afraid to play around with it! 💨 The extended exhale is particularly effective in calming an overactive nervous system, making it ideal for managing anxiety or post-traumatic stress (Weil, n.d.).
"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."
— Viktor E. Frankl, Man's Search for Meaning
Tip #4 - Box Breathing
Box breathing, also known as four-square breathing, involves inhaling for 4 seconds, holding the breath for 4, exhaling for 4, and holding again for 4. This structured approach balances oxygen and carbon dioxide levels, slows the heart rate, and brings a sense of calm. 💨 Its' simplicity makes it an excellent choice for grounding oneself quickly in moments of stress (Grossman & Wientjes, 2001).
Building a Breathwork Practice for Lasting Resilience
Consistent practice is key to realising the full benefits of breathwork. Techniques like these help to build resilience over time, enabling individuals to manage emotions and face trauma-related triggers with greater ease. Schwartz (2024) notes that regular breathwork strengthens the brain’s capacity for healthier stress responses, bringing lasting improvements to both mental and physical health.
For mental health professionals, breathwork complements traditional therapeutic approaches like EMDR, cognitive-behavioural therapy, and trauma-focused techniques. By using breathwork to regulate emotions, clients often feel safer and more grounded during therapy sessions, which facilitates deeper healing and insight. This ability to self-regulate both in and out of sessions empowers clients, providing an accessible tool for emotional stability and growth.
💭 By embracing breathwork as a scientifically supported tool for mental well-being, we can see each breath as an opportunity for growth, transformation, resilience building and healing. What strategies have you found effective in activating your parasympathetic nervous system and experiencing the healing effects of “rest and digest”? Share your thoughts in the comments! 💭
Or, if you’d like support or want to book a free phone consultation, feel free to reach out directly at gabrielle@onpointpsychotherapy.com. You can also contact me via phone or WhatsApp at +61 466 160 115, and connect on Instagram @gabrielle_onpoint. I look forward to hearing your unique stories and experiences!
References
Frankl, V. E. (2006). Man's search for meaning. Beacon Press. (Original work published 1946)
Grossman, P., & Wientjes, C. J. E. (2001). How breathing adjusts to mental and physical demands. Biological Psychology, 57(3), (pp. 259-277).
Huberman, A. (2023). The science of breathwork and its impact on the brain. Podcast series.
Oxford Languages. (n.d.). Breathing. In Oxford Languages and Google. Retrieved November 16, 2024, from https://languages.oup.com/google-dictionary-en/
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
Sattler, S., & Simon, D. (2022). Slow breathing improves brain connectivity associated with emotion regulation and stress reduction. Scientific Reports, 12(1), 1-10. https://doi.org/10.1038/s41598-022-27247-y
Schwartz, A. (2024). Trauma and EMDR course insights. PESI.
van der Kolk, B. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.
Weil, A. (n.d.). Breathing: Three exercises. Retrieved November 16, 2024, from https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
Gabrielle-Beth Volovsky
Psychotherapy and Counselling Professional
Certified PACFA Counsellor
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