Stress is a natural part of life. An upcoming deadline, a tense conversation, or even the nagging feeling that you may have forgotten something can trigger stress responses in your body. In small doses, stress helps us stay alert and prepared. However, when stress becomes constant or accumulates over time, it can negatively affect both our physical and mental health.

Our nervous system does not only help us cope with stress; it also plays a central role in our sense of calm, balance, and safety in the world. When the nervous system is well regulated, we tend to feel grounded, capable, and in control. When it is out of balance, we may feel anxious, exhausted, or stuck in a constant survival mode. The good news is that the nervous system is adaptable – it can be gently trained to return to calm and balance.

 What Is the Autonomic Nervous System and How Does It Work?

The nervous system functions like the body’s control center. It regulates everything from heart rate and digestion to emotions and movement. A key part of this system is the autonomic nervous system, which plays a crucial role in emotional regulation. It has two main branches:

The Sympathetic Nervous System
This system becomes active when the brain detects danger. It initiates the “fight or flight” response. Signs of activation include a racing heart, sweaty palms, and muscle tension. The body prepares itself to respond to a perceived threat.

The Parasympathetic Nervous System
This system becomes active when the brain senses safety and rest. It supports calming, relaxation, recovery, and healing.

Balance between these two systems is essential. When they work in harmony, stress hormones are regulated and we feel more stable and in control. If the sympathetic system is overly active, anxiety increases. If the parasympathetic system dominates too strongly, energy and motivation can drop.

Why Breathing Exercises Help

This article focuses mainly on breathing exercises because slow, controlled breathing is one of the fastest ways to send a “you are safe” signal to the body. Deep and steady breathing activates the parasympathetic nervous system, slows the heart rate, and reduces excessive alertness in the brain.

Research shows that immediately after controlled breathing exercises, activity in the amygdala (the brain’s alarm center) decreases, while areas involved in emotional regulation and decision-making – such as the prefrontal cortex, anterior cingulate cortex, and insula – become more active. In simple terms, even a basic breathing practice can help calm the brain’s alarm system and strengthen the brain’s regulatory systems.

In the following sections, you will find different breathing and regulation techniques that support this process in slightly different ways.