Have you ever noticed how your breath changes when you’re anxious, stressed, or overwhelmed? Maybe it becomes shallow, rapid - or maybe you even hold it without realising. Breath is more than just oxygen in and carbon dioxide out. It’s a direct line to your nervous system and a powerful, natural tool for healing.

In fact, breath work - conscious control of your breathing - has been shown to influence everything from heart rate and digestion to emotional regulation and mental clarity. Let’s explore the science behind breath work and how it can help you feel calmer, more grounded, and resilient—starting with just a few minutes a day.

Understanding Your Nervous System

Your autonomic nervous system has two main branches:

• The sympathetic nervous system (your “fight or flight” mode), which prepares your body to respond to stress.
  

• The parasympathetic nervous system (your “rest and digest” mode), which helps you relax, digest food, and repair.
  
  

When stress hits - whether it’s a difficult email or a family emergency - your sympathetic system kicks in, increasing heart rate, blood pressure, and cortisol. The good news? You can consciously tap into your parasympathetic system through breath.

Breath as a Bridge

Your breath is one of the only bodily functions you can control both consciously and unconsciously. This makes it a bridge between your mind and body - between your thoughts and your physiological responses.

When you breathe slowly and deeply, you signal safety to your body. This activates the vagus nerve, a key part of the parasympathetic system, which helps lower stress hormones, decrease heart rate, and bring your body back into balance (1).

The Research Behind Breath work

A growing body of research supports what many ancient traditions have known for centuries: breath work works.

• Box breathing (inhale-hold-exhale-hold, for equal counts) has been shown to reduce anxiety and enhance focus (2).
  

• Alternate nostril breathing can lower blood pressure and improve heart rate variability, a key marker of resilience (3).
  

• Even just 5 minutes of slow, diaphragmatic breathing a day can improve mood and sleep (4).

How to Start

You don’t need a fancy app or a quiet retreat to begin. Just try this:

Simple 4-7-8 Breath work practice:

1. Inhale through your nose for 4 counts
   

2. Hold your breath for 7 counts
   

3. Exhale slowly through your mouth for 8 counts
   

4. Repeat for 3–5 rounds

This gentle practice is deeply calming, perfect before bed or during a stressful moment during your day.

Final Thoughts

In a world that moves fast, breath work is a gentle invitation to slow down. It’s a free, powerful wellness tool that’s always available - whether you're at your desk, in your car, or lying awake at night. By learning to harness the breath, you create more space - for calm, clarity, and connection with yourself.

Call us on 02476363873 or email us at hello@madebydaily.com to discuss your questions with a member of our clinical team.

Enjoyed this guide? Now read…

Grounding and Gut Health: Why Nature is the Best Therapy

9 Simple Steps to Incorporate Wellness into Your Daily Routine

Small Wellness Habits That Have a Big Impact Over Time

References:

1. Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience.
   

2. Sharma, V. K., et al. (2013). Effect of fast and slow pranayama on perceived stress and cardiovascular parameters in young health-care students. International Journal of Yoga.
   

3. Brown, R. P., & Gerbarg, P. L. (2017). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences.