The Power of Breath: Exploring Breathwork and Its Connection to the Central Nervous System

By, Claudia Cavazza – O2X Yoga Specialist

According to the Stress in America 2023: A Nation Recovering from Collective Trauma report from the American Psychological Association more than one-third (37%) of American adults said they have a diagnosed mental health condition with most cited anxiety disorder (24%).  According to the National Institute of Health an estimated 31.1% of U.S. adults experience an anxiety disorder at some time in their lives. Statistics aside, most of us have experienced moments of heightened stress or periods of chronic stress and anxiety throughout our lives and searched for ways to manage symptoms and downregulate our activated state.

Fortunately, we all have access to a powerful yet often underutilized tool for self-regulation of the nervous system: breathwork or pranayama (if you are familiar with yoga terminology). Breathing is a fundamental function of life, something we do every moment without much thought. However, when approached with intention and mindful awareness, breathing can be a powerful tool for enhancing physical and mental well-being. Breathwork involves the conscious control of one’s breath and is closely linked to the activity of the central nervous system (CNS). This connection allows breathwork to influence everything from stress levels to athletic performance.

Let’s explore together breathwork’s connection to the CNS as well as five breathing techniques that can be integrated into daily life for optimized health and performance.

Understanding Breathwork and the Central Nervous System

The central nervous system, which includes the brain and spinal cord, is responsible for coordinating all bodily functions, from heartbeat and digestion to movement and thought. While breathing is typically an automatic process controlled by the autonomic nervous system, it can also be consciously regulated. These unique characteristics place breathing at the intersection of voluntary and involuntary functions.

Consciously altering breathing patterns through breathwork can directly influence the Autonomic Nervous System (ANS) and our state of mind. The ANS includes the sympathetic nervous system, which is responsible for the “fight or flight” response during moments of activation, and the parasympathetic nervous system, which governs the “rest and digest” response during times of relaxation and connection. By practicing specific breathwork techniques, we can calm the nervous system, reduce stress, enhance focus, and improve mental and physical performance. Before deep diving into more specific breathing techniques, simply take a few moments to lengthen your exhalation or exhale a few sighs and begin to feel your autonomic nervous system shifting into a state of relaxation. Seriously, give it a try.

Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing, also known as belly breathing, is a foundational technique that encourages deep breathing through the diaphragm rather than shallow breathing through the chest. This promotes full oxygen exchange and activates the parasympathetic nervous system, leading to relaxation.

To practice, sit or lie down comfortably, place both hands on your lower abdomen, and inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly, feeling your abdomen fall. This simple technique is effective for reducing stress and anxiety. Start by practicing for 1-2 minutes and increase over time.

Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing, or Nadi Shodhana, is a traditional yogic practice that balances the energy channels in the body and harmonizes the brain’s left and right hemispheres. It promotes mental clarity, emotional stability, and overall well-being by creating equilibrium in the nervous system.

To practice, sit comfortably, use your right thumb to close your right nostril, inhale deeply through your left nostril, close it with your ring finger, and exhale through the right nostril. Alternate sides for several minutes. Repeat 6-8 breathing cycles and increase duration up to 10 min as you get more comfortable with the technique.

Coherent Breathing

Coherent breathing, also known as resonant breathing, involves regulating the breath to a specific rhythm, typically five breaths per minute, which is optimal for balancing the autonomic nervous system and promoting optimal heart rate variability (HRV).

To practice, sit comfortably, inhale slowly for six counts, and exhale for six counts, maintaining a steady rhythm. Coherent breathing reduces stress, improves focus, and enhances emotional resilience, making it a valuable practice for overall mental and physical health. Start with 3-5 minutes and increase your practice to 20 minutes a day as you become more comfortable with it.

Lengthened Exhalation

Lengthened exhalation is a technique that activates the parasympathetic nervous system, promoting relaxation and reducing stress. It involves exhaling longer than inhaling, such as in a 4-6, 5-7, or 6-8 breathing pattern.

To practice, sit or lie down comfortably, inhale through your nose for five counts, and exhale through your mouth or nose for seven counts. Repeat this cycle for 3-5 minutes. This technique improves concentration, enhances emotional regulation, and aids in falling asleep by calming the mind and slowing the heart rate.

Sheetali Breath (Straw Breathing)

Sheetali breath, also known as Straw breathing, is a cooling pranayama technique designed to calm the mind and cool the body. It is particularly useful for reducing body heat, managing stress, soothing hot emotions (i.e. anger, frustration, jealousy) and promoting relaxation.

To practice, start by sitting or lying in a comfortable position with your spine straight. Next, slowly and deeply inhale through your nose. As you inhale, focus on the sensation of cool air entering your nose and traveling down your airways, drawing the breath fully into your lungs.  When you’re ready to exhale, do so slowly and completely through your pursed lips, forming a small “O” shape as if you were exhaling through a straw or blowing on a hot cup of soup. As you exhale, feel the warmth leaving your body with the breath. Continue breathing this way for 5 to 10 breathing cycles, or until you experience a sense of cooling and relaxation. As you become more comfortable with the technique, you can gradually increase the number of rounds.

One Size Does NOT Fit All

I always encourage my clients to try on and experiment with different breathing techniques and find the one or multiple strategies that feel more effective for their own unique needs and physiology. Ultimately, it must work for you, or you won’t do it. Once you find your favorite breathwork technique, start practicing for 1-2 minutes as you wake up in the morning or right before going to sleep, extending your practice time as you get more familiar and comfortable with it. At first, practice in moments of comfort and calm, and as your nervous system assimilates the practice, utilize it in moments of stress or whenever you need to downregulate your sympathetic activation to a state of safety and mindful awareness. Consistent practice is key to success.

Indeed, with consistent practice, breathwork techniques offer a powerful and accessible way to influence the central nervous system, leading to improved mental and physical performance. By consciously controlling your breath, you can activate the parasympathetic nervous system to promote relaxation, reduce stress, and enhance focus. The techniques listed in this article are easy to learn and can be practiced anywhere, at any time, and with no need for fancy equipment, while offering proven benefits for both resilience and relaxation.

The connection between breath and our CNS makes breathwork a unique and effective tool for anyone looking to improve their overall well-being. Whether you are a tactical athlete seeking to enhance physical performance, a professional looking to increase focus, or someone simply wanting to manage stress or improve sleep quality, integrating breathwork into your daily routine can have profound benefits for your mind and body. Start slow, practice consistently for just a few minutes each day, and you will enhance your human performance one breath at a time.

References:

1. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I—Neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201.

2. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756.

3. Nestor, J. (2020). Breath: The new science of a lost art. Riverhead Books.

4. Farhi, D. (1996). The breathing book: Good health and vitality through essential breath work. Henry Holt and Company.

5. Rothenberg, R. L. (2019). Restoring prana: A therapeutic guide to pranayama and healing through the breath. Handspring Publishing.

6. Lehrer, P. M., Vaschillo, E., & Vaschillo, B. (2000). Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training. Applied Psychophysiology and Biofeedback, 25(3), 177-191. https://doi.org/10.1023/A:1009554825745

7. Sakakibara, M., & Hayano, J. (1996). Effect of slowing respiration on cardiac parasympathetic response to threatening words. Psychosomatic Medicine, 58(1), 32-37. https://doi.org/10.1097/00006842-199601000-00005

8. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I—Neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201. https://doi.org/10.1089/acm.2005.11.189

9. Lehrer, P. M., Vaschillo, E., Vaschillo, B., Lu, S. E., Scardella, A., Siddique, M., & Habib, R. (2013). Heart rate variability biofeedback increases baroreflex gain and peak expiratory flow. Psychosomatic Medicine, 75(9), 791-801. https://doi.org/10.1097/PSY.0000000000000003

10. McCraty, R., Atkinson, M., & Tomasino, D. (2001). Science of the heart: Exploring the role of the heart in human performance. HeartMath Institute.

11. Iyengar, B. K. S. (2005). Light on pranayama: The yogic art of breathing. [Publisher not provided].

12. Rosen, R. (2006). The yoga of breath: A step-by-step guide to pranayama. [Publisher not provided].

13. Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571. https://doi.org/10.1016/j.mehy.2006.02.042

14. Tsai, H. J., & Wang, M. Y. (2017). The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety in patients with chronic obstructive pulmonary disease: A randomized controlled trial. Journal of Clinical Nursing, 26(23-24), 4791-4800. https://doi.org/10.1111/jocn.13812

15. Wolkove, N., Elkholy, O., Baltzan, M., & Palayew, M. (2007). Sleep and aging: 1. Sleep disorders commonly found in older people. CMAJ, 176(9), 1299-1304. https://doi.org/10.1503/cmaj.060792

16. Sudo, N., Chida, Y., Aiba, Y., Sonoda, J., Oyama, N., Yu, X. N., … & Koga, Y. (2004). Postnatal microbial colonization programs the hypothalamic-pituitary-adrenal system for stress response in mice. Journal of Physiology, 558(1), 263-275.

17. Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853-859.

18. American Psychological Association. (2023). Collective trauma and recovery. Retrieved from https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery

About O2X Instructor Claudia Cavazza:

Claudia Cavazza is an O2X Yoga Specialist. Claudia is an E-RYT 200 and RYT 500 yoga teacher and graduate from VETOGA, a national nonprofit organization with the mission to bring yoga and meditation to veterans, first-responders and their families. In addition, Claudia has completed a trauma-informed yoga training program through Prison Yoga Project specifically designed to teach yoga to trauma affected populations, a trauma-sensitive yoga training with the Trauma Sensitive Yoga Trauma Center, has completed the Professional & Advanced Yoga Nidra certification with the Integrative Amrit Yoga Nidra Method and the iRest Level 1 Yoga Nidra training. Claudia is also a Certified Trauma Professional and a Certified Compassion Fatigue Professional.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.