Breathe Better, Live Better: Understanding Your Nervous System Through Breath

Written by Dr. Cait Coombs

Take a deep breath in through your nose… hold for 3…2…1… and exhale slowly. Let’s begin.

Breathwork for nervous system regulation is one of the most effective, natural ways to manage stress, improve your health, and feel more grounded in your daily life. Breathing is the first thing we do when we enter this world—and the last thing we do when we leave it. But in between, how often do we really think about how we breathe?

To fully harness the benefits of breathwork, we need to understand the system it impacts the most: the autonomic nervous system (ANS).

Understanding the Autonomic Nervous System and Breath

The ANS controls involuntary functions like heartbeat, digestion, and—you guessed it—breathing. It has two main branches:

• Sympathetic Nervous System (Fight or Flight): This system activates during stress, danger, or high-intensity situations.

• Parasympathetic Nervous System (Rest and Digest): This system supports relaxation, digestion, and recovery.

Our breath can influence which system is activated. When we’re stressed or anxious, we tend to breathe from the upper chest, using our rib cage and postural muscles. This is known as rib cage breathing and often correlates with sympathetic activation.

In contrast, diaphragmatic breathing—or “belly breathing”—engages the diaphragm and signals to the body that it’s safe to relax.

 

Breathwork for Nervous System Regulation: Rib Cage vs. Diaphragmatic Breathing

Rib Cage Breathing:

• Shallow and rapid

• Primarily uses upper chest and shoulders

• Triggers the sympathetic nervous system

• Common during times of anxiety, stress, or physical exertion

• Prolonged use can lead to postural fatigue and chronic tension

Diaphragmatic Breathing:

• Deep and slow

• Engages the diaphragm and abdominal muscles

• Activates the parasympathetic nervous system

• Helps lower heart rate, reduce anxiety, and promote calm

• Encourages full oxygen exchange and nervous system balance

 

How Breathwork Affects the Nervous System

Take another breath in—and notice where it goes. Did your shoulders rise? Or did your belly expand gently outward?

If you’re constantly breathing high in your chest, it’s a signal that your body may be living in a prolonged fight-or-flight mode. Over time, this can contribute to anxiety, fatigue, muscle tension, and poor sleep.

By practicing deep breathing techniques and shifting to a diaphragmatic pattern, you can reset your nervous system and promote a state of rest, recovery, and resilience.

Simple Breath Awareness Exercise

Try this daily for just 2–5 minutes:

1. Sit or lie down in a quiet space.

2. Place one hand on your chest, one on your belly.

3. Inhale slowly through your nose. Aim to feel your belly rise, not your chest.

4. Hold the breath gently for 3 seconds.

5. Exhale through your mouth slowly, feeling your belly fall.

6. Repeat for several rounds, noticing any shift in your mood or body.

Where do you notice your breath today?

Let your awareness be the first step toward change. Breath isn’t just a biological process—it’s a bridge between body and mind. Learning to control it is one of the simplest and most effective ways to support your health, reduce stress, and feel more connected to your body.

Ready to explore how breathwork and chiropractic care can support your nervous system? Click here to schedule with Dr. Cait.