How the Way You Breathe Shapes Your Nervous System—And What You Can Do

You're in the middle of a stressful moment, and suddenly you notice your breath. It's rapid, shallow, or maybe you’re holding it altogether. It feels like your body is stuck in a loop, responding to stress automatically. But what if I told you the way you breathe can actually help shape how you feel?

The connection between your breath and your nervous system is powerful. Stress and trauma directly affect how we breathe—rapid, shallow breathing or even breath-holding are common responses when we feel threatened. Over time, this type of breathing reinforces feelings of anxiety, stress, and tension stored in the body.

While your breath responds to stress automatically, you also have leadership over how you breathe, and in turn, you can influence your nervous system. Begin by just noticing your breath throughout the day, once you become aware of how your breath responds to situations, experiences and thoughts you can take the next step in a new direction.

Key Takeaways (for those in a rush):

• Stress often leads to rapid, shallow breathing or holding your breath.
• Conscious breathing is one of the fastest ways to reset your nervous system.
• Slow, rhythmic breathing has a calming effect and helps balance your heart rate.

The way you breathe directly impacts your nervous system. Inhales are linked to your sympathetic nervous system, slightly increasing your heart rate, while long exhales stimulate the parasympathetic nervous system, quieting the mind and heart. A regular yoga practice combines movement with mindful breathing, training your body to respond to stress more effectively and creating a lasting sense of balance and calm over time.

Movement, paired with conscious, deep breathing, increases blood flow to your brain, making you feel calmer, more focused, and energized all at once. Next time you feel stress creeping in, pause and notice what your breath feels like. Then, take a deep inhale, followed by a slow, steady exhale.

Want more guidance in using your breath to feel calmer and more balanced? Join the Home + Yoga Community, where you'll set yourself up for success with 3 live guided practices each week. You’ll also get access to our growing library of recorded classes and personalized support through office hours, all from the comfort of your home.

Let’s breathe, move, and grow together—your nervous system will thank you!