Breathing as the key to regulate your autonomic nervous system

Powerful effects of breathing

Have you ever noticed how your breathing becomes calmer when you're relaxed and accelerates during times of stress? This is no coincidence. In this blog, I’ll explain why and introduce you to the impact of breathing on your autonomic nervous system. Once you grasp this theory, the powerful effects of breathing unfold, enabling you to understand the purpose behind each breathing exercise and effortlessly create your own. And let's be honest, who wouldn't want that?

Unlock the autonomic nervous system

Our breath holds the key to unlocking the autonomic nervous system: a regulator of vital bodily functions such as digestion, body temperature and heart rate. This system consists of two branches with contrasting roles. The sympathetic nervous system and the parasympathetic nervous system. It forms the nexus through which our body navigates between states of activation and relaxation. But, what exactly sets these two apart?

Rest and digest

The parasympathetic nervous system oversees the ‘rest-and-digest’ response, fostering relaxation and recovery. Activation of this system results in a slowing of the breath, a decrease in heart rate, and an increase in saliva production and digestion. The relaxed euphoria felt after a hot shower or the drowsiness following a hearty meal, that are manifestations of the intricate workings of your parasympathetic nervous system.

Fight or flight

On the other hand, the sympathetic nervous system initiates the ‘fight-or-flight’ response, preparing the body for action. This entails an acceleration in heart rate, a surge in adrenaline, constriction of blood vessels, dilation of pupils, sweaty palms and heightened alertness. While this mode historically served a crucial purpose, such as when facing a physical threat, it now confronts modern challenges like deadlines, emails, and appointments. These stressors are often more prolonged and have the potential to lead to chronic stress.

How to calm down your nervous system

Your nervous system and breathing are intricately connected, with nerves lining the lungs extending to both sides of the autonomic nervous system. At the top of the lungs, nerves primarily connect to the sympathetic system, triggering the 'fight-or-flight' response with quick and shallow breathing. Conversely, nerves activating the parasympathetic system are more concentrated at the bottom of the lungs, inducing the 'rest-and-digest' state with slow breathing. Try this exercise: inhale through your nose for a count of four, pause for four, exhale through your nose (or mouth) for a count of six, and pause for two. Repeat this exercise for at least six rounds for optimal effectiveness. If you choose to exhale through your mouth, ensure to keep the space between your lips as small as possible to prevent rapid air loss.

Nervous system regulation during an ice bath

Taking an ice bath offers a unique chance to influence the autonomic nervous system. The initial shock of cold water typically triggers a sympathetic response, but by incorporating deliberate, prolonged exhalations, you can tip the balance towards the parasympathetic system. This intentional shift can help alleviate the stress response, optimizing your overall experience in an ice bath. Thus, focus on exhaling calmly and prolonging each breath during your time in the ice bath. Always remember: the longer the exhalation, the stronger the parasympathetic response.

Curious to learn more about breathing? Stay tuned for my upcoming blogs!

Enjoy the cold,

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Iris de Kock

Speech therapist, breathing and vocal coach

Follow me on: @iris.dekock