Breathing is something we do every moment of our lives - often without much thought. Yet, the way we breathe can profoundly affect how we feel. Deep, mindful breathing has the power to soothe our nervous system, calm our emotions, and bring a sense of steadiness to both body and mind.
Parasympathetic breathing activates the parasympathetic nervous system (PNS) - our body’s natural “rest and digest” response. With regular practice, this kind of breathing can help ease stress, support restful sleep, and restore emotional balance.
This article looks at what the parasympathetic nervous system is, how breath helps us regulate it, and offers ten breathing exercises you can use anytime you need to feel calmer, more grounded, or better able to cope.
What is the parasympathetic nervous system?
The autonomic nervous system (ANS) governs many of our body’s automatic functions—like heart rate, digestion, and respiratory rhythm. It has two main branches:
- Sympathetic Nervous System (SNS) – Known for the “fight or flight” response. It gears the body up for action, increasing heart rate and alertness in the face of stress or threat.
- Parasympathetic Nervous System (PNS) – Often called the “rest and digest” system. It brings the body back into a state of calm, slowing the heart rate, supporting digestion, and helping us feel safe and grounded.
While both systems are essential, many of us live with chronic activation of the sympathetic nervous system. That’s where parasympathetic breathing can help—by offering a gentle yet powerful way to downshift, slow down, and come back into balance.
The connection between breathing and relaxation
When we're stressed or anxious, our breathing tends to become rapid, shallow, and high in the chest. This sends a message to the brain that we’re in danger, which can amplify our stress.
But when we intentionally breathe more slowly and deeply—especially into the belly—we activate the parasympathetic nervous system and send a signal that we are safe. This encourages the body to relax, helping us feel more at ease.
Practicing parasympathetic breathing regularly can:
- Lower heart rate and blood pressure
- Reduce stress and anxiety
- Improve sleep quality
- Enhance digestion
- Strengthen emotional resilience
- Improve clarity and concentration
10 Breathing Exercises to Activate the Parasympathetic Nervous System
Below are ten breathing techniques designed to help you relax, regulate, and restore. You can practice them daily, or use them when you notice stress, overwhelm, or difficulty sleeping.
- Diaphragmatic breathing (belly breathing)
A foundational technique that encourages full, deep breaths.
How to practice:
- Sit or lie down comfortably.
- Place one hand on your chest and the other on your belly.
- Inhale through your nose so that your belly rises (your chest should stay still).
- Exhale slowly through your nose, feeling your belly fall.
- Repeat for a few minutes.
- Box breathing
A structured technique that promotes calm and focus.
How to practice:
- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Hold again for 4 seconds.
- Repeat for several rounds.
- 4-7-8 Breathing
A calming breath used especially for sleep and anxiety.
How to practice:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Repeat for 4–8 rounds.
- Alternate nostril breathing (Nadi Shodhana)
A yogic technique that balances the nervous system and quiets the mind.
How to practice:
- Sit comfortably.
- Use your thumb to close your right nostril. Inhale through your left.
- Close your left nostril with your ring finger. Open the right and exhale.
- Inhale through the right nostril.
- Close the right nostril and exhale through the left.
- Continue for a few minutes.
- Breath focus (with visualization)
Combines breath with calming imagery or affirmation.
How to practice:
- Sit or lie down and gently close your eyes.
- Inhale and imagine peace or light flowing into your body.
- Exhale and imagine tension melting away.
- Repeat for several minutes.
- Resonant breathing
Also called coherent breathing—promotes a steady rhythm and internal calm.
How to practice:
- Inhale for 5 seconds.
- Exhale for 5 seconds.
- Continue for 5–10 minutes, keeping the breath gentle and smooth.
- Pursed-lip breathing
Helpful for reducing shortness of breath or anxiety.
How to practice:
- Inhale through your nose for 2 seconds.
- Purse your lips (as if blowing through a straw) and exhale slowly for 4 seconds.
- Repeat for several minutes.
- Lion’s breath (Simhasana)
A playful and expressive way to release tension.
How to practice:
- Inhale deeply through your nose.
- Open your mouth wide, stick out your tongue, and exhale with a “haaa” sound.
- Repeat a few times.
- Humming bee breath (Bhramari)
A soothing technique that uses gentle sound to calm the mind.
How to practice:
- Sit comfortably and close your eyes.
- Inhale deeply through your nose.
- Exhale slowly while making a humming sound like a bee.
- Continue for a few rounds.
- Ujjayi breath (ocean breath)
A softly audible breath often used in yoga for grounding.
How to practice:
- Inhale through your nose, slightly constricting the throat.
- Exhale slowly through your nose with a soft whispering sound.
- Keep the breath smooth and steady.
Reset your nervous system—one breath at a time
Breathing is always available to us—an anchor we carry wherever we go. By making time for conscious, parasympathetic breathing, we offer ourselves a powerful tool to reduce stress, calm the mind, and return to a sense of inner steadiness.
Start small. Try one technique and see how your body and mind respond. Over time, these practices can become part of your self-care routine—a gentle, supportive way to care for your nervous system and overall well-being.
Your breath is a gateway to calm. Let it guide you back to yourself.