Nervous System Regulation: What It Is and How Breathwork Can Help You Support It

I’ve noticed that ‘Nervous System Regulation’ has become somewhat of a buzzword on social media recently, but I don’t think that many people actually know what it is. Well, I’m here to demystify the topic and explore how breathwork techniques can support this all important ‘regulation’.

The nervous system is a complex network of specialized cells and tissues that facilitate communication and coordination throughout the brain and body. It’s made of two main components, but the part you need to know about is the Autonomic Nervous System (ANS).

The ANS controls various functions such as heart rate, digestion, respiratory rate, and glandular secretion (yummy), and is subdivided into:

Parasympathetic Nervous System (PNS):

This is what activates your ’rest and digest’ response. It’s that feeling of complete safety and security, calm, peace, and contentment. Your heart rate slows down, your body relaxes and digestion does its thing.

Sympathetic Nervous System (SNS):

This is what activates your state of ‘fight or flight’ (plus freeze and fawn). It’s designed to prepare your body for stressful situations, causing your heart rate to speed up and redirecting blood flow to your muscles.

Nervous system regulation is the balance between these two branches. It’s the capacity for your system to respond to stress and return to a state of calm and relaxation with ease. It’s also the foundation of your thoughts, beliefs and habits. In summary, it’s essential for your wellbeing!

So where does breathwork come in? A phrase that I think summarises its power is this:

The breath is the gateway to your physiology.

Breathwork allows you to consciously shift between the SNS and PNS. By changing the rate, rhythm, and breathing style, you can activate the individual branches of your nervous system and regain control over the way you feel.

If you take long and slow breaths with a focus on using your diaphragm, you’ll activate the PNS. This triggers a relaxation response that helps reduce stress and anxiety, bringing you to a place of peace and calm.

Alternatively, rapid, controlled breath patterns can stimulate the SNS, intentionally activating the stress response which helps the body develop resilience to it. This style of breathwork can also be energising in times of fatigue, and help sharpen focus for productivity.

Breathwork is an incredibly versatile tool, with a vast array of techniques that can be used for any situation. Regular practice is what supports nervous system regulation and builds resilience to stress, which is why I do it every day without fail. I’ve integrated breathwork as a fundamental part of my morning routine and experienced a change in my ability to handle stress, feel grounded and face my fears with calm and confidence.

If you haven’t explored breathwork yet, then I encourage you to start with a simple practice. Take a moment to close your eyes and tune in to your natural breath. Notice its qualities, whether it’s deep or shallow, fast or slow, from the diaphragm or the chest. As you become more familiar with this practice, you’ll begin to cultivate a deeper connection with yourself, a greater awareness of your state and the ability to consciously regulate your nervous system.