The Science

Breathing practices can naturally stimulate the vagus nerve, a key connector between the brain and major organs that regulates heart rate, digestion, and respiration. This nerve acts as a two-way communication highway, linking various bodily functions that impact how we process stress and emotions. Since breathing is the one autonomic function we can consciously control, it offers a direct way to manage our nervous system, helping us stay calm yet focused. Extending the exhale, for instance, activates the vagus nerve, shifting the body into a parasympathetic state of rest and recovery. Another effective technique for managing anxiety involves reducing air intake or slowing the breath. This builds tolerance to carbon dioxide, which—similar to breathing into a paper bag—can interrupt panic responses. Higher CO2 levels help soothe the amygdala and harmonize heart rate with breathing rhythms.

During moments of stress, controlled breathing can activate the parasympathetic nervous system while quieting the sympathetic response. This sends calming signals through the vagus nerve, triggering a natural state of relaxation. Because respiration is the only autonomic function under our voluntary control, we can use it to lower heart rate, slow breathing, and reduce cortisol levels.

Adopting specific breathing patterns works like a remote control for your energy levels, influencing physiological pathways both known and yet to be fully understood. Research suggests that high-frequency breathing can enhance sustained attention and focus, promoting a state of heightened alertness. This effect is thought to result from sympathetic nervous system activation and a temporary reduction in vagal tone.

Maintaining mental focus is a common challenge, but various breathing techniques have been shown to improve concentration and the ability to shift attention. A study by the Feinstein Institute for Medical Research revealed that different breathing patterns engage widespread brain areas, including the insula and anterior cingulate cortex—regions linked to awareness. This suggests a direct link between breathwork and sharpened attention. Other research indicates that high-frequency breathing can boost the ability to sustain focus, likely by stimulating the sympathetic nervous system and modulating vagal activity.

Sleep difficulties are often linked to imbalances in the autonomic nervous system, particularly involving the vagus nerve. By practicing specific breathing techniques, we can regulate vagal activity to support better sleep. Many effective sleep practices involve extending the exhale or humming, which tones the vagus nerve and activates the parasympathetic system—our body's 'rest and digest' mode. This shift quiets the sympathetic response, triggering the relaxation necessary to fall asleep and stay asleep.