Breathwork That Actually Supports Regulation

Have you ever been in a state of anxiety or high stress and someone has told you to “breathe?”

Ohhhh boy that really doesn’t work for me. In fact, telling me to “breathe” when I’m stressed is probably going to cause me to NOTICE how difficult it is to breathe when I’m stressed, which is going to send me into full blown panic. So, how did that help? It didn’t.

Breathwork can be a powerful tool for nervous system support, but only when it’s done gently and appropriately for the context. Many people try to force deep breaths, which can actually increase anxiety. Instead, think of breathwork as an opportunity to co-regulate with yourself: slow, soft, steady.

A few supportive approaches:

• Long Exhales: Make the exhale just a little longer than the inhale. Focus on just letting yourself exhale completely until the inhale comes automatically. Allowing your brain to observe the length of the exhale and making it a game to see how long your exhale can be is a great way to get your mind to quiet while also engaging your parasympathetic (rest and digest) nervous system.

• Hand-to-Body Breathing: Place a hand on your chest or abdomen and let your breath meet your touch. This is a great self-soothing tool that reminds you body that you are WITH it, not separated from it.

• Sip Breathing: Inhale in small “sips,” then release a long, gentle exhale.

These are invitations, not rules. Your breath is one of the most direct pathways to your nervous system, so treat it like a conversation, not a command. And for more yoga breathwork, follow me on instagram @halflightliving