Have you ever noticed how your breath changes when you’re stressed? Short, shallow breaths during anxiety, or maybe you’re holding your breath without realising it. Or maybe your HRV score is consistently on the lower end?
The connection between breath and our nervous system is hardwired. So I’ve gone ahead and created a comprehensive list of here’s everything you need to know to use it optimally and effectively.
Understanding Your Body’s Mission Control
Think of your nervous system as your body’s command centre. It has two primary modes of operation:
Sympathetic Nervous System (SNS): Your “fight or flight” mode – when you’re stressed, your heart races and your senses sharpen.
Parasympathetic Nervous System (PNS): Your “rest and digest” mode – when you’re calm, relaxed, and at ease.
The secret to feeling balanced? Learning to dance between these two states with intention.
Your Breath as a Remote Control
Here’s Dr. Andrew Huberman explaining the mechanics of breath and what happens on the inside, how different breathing techniques can activate or soothe your nervous system. In other words, our breath is our built in remote control to our nervous system.
When You Need a Boost: Activating Practices
Feeling stuck or sluggish? This is how we can activate our life force.
Wim Hof Breathing Like a cold shower for your nervous system – invigorating and energizing through deep inhalations and short exhalations.
Kapalabhati (Skull Shining Breath) Think of it as espresso for your body and mind – rapid, forceful exhalations followed by passive inhalations.
Box Breathing with Power When done with strong inhalations, this 4-4-4-4 pattern can sharpen your focus like a freshly honed blade.
When You Need to Land: Soothing Practices
Feeling wired or anxious? These are different ways to regain our centre.
4-7-8 Breathing Like a lullaby for your nervous system – inhale for 4, hold for 7, exhale for 8.
Heart Coherence Breathing This technique is based on a 5.5-second inhale followed by a 5.5-second exhale through the nose which may improve heart rate variability (HRV), reduce blood pressure, and a greater feelings of relaxation,
Alternate Nostril Breathing The reset button for your brain – bringing balance when life feels chaotic.
The Art of Choosing Your Practice
Listen to your body. Are you buzzing with anxious energy? Or feeling heavy and stuck?
Remember if you’re in fight mode then experiment with soothing techniques. If in freeze mode then try some activating breathing instead.
The Microdosing Connection
Here’s something interesting: many in our community have found that combining breathwork with microdosing creates a beautiful synergy. The medicine seems to:
- Deepen body awareness
- Enhance focus during practice
- Support the formation of new breathing habits
- More oxygen to the brain
Flow Forward
Your breath is always with you – a built-in tool for navigation through life’s storms and celebrations. By understanding how different breathing patterns affect your nervous system, you’re holding a key to your own well-being.
Ready to explore how microdosing might enhance your breathwork journey? Our Microdosing Starter Pack and Beginner’s Comprehensive Guide are everything you need to get started strong and fully informed. Be sure to connect with our communities of like-minded people; an opportunity to learn from others, ask questions and share your experiences.
Do you already have a daily breathing practice? Tell me all about it in the comments below.
As always,
Shine bright. Do good. Flow strong,
Asha ✨
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