The Science of Deep Breathing: Can Slow Breathing Actually Calm the Body?

By: Holly Earnest, M.Ed., APC, NCC

“Take a deep breath.” This statement is something that we often hear or see from others when we are feeling anxious, overwhelmed, or stressed. It is a simple yet universal response that is frequently used in a matter of seconds and in many different environments or situations. But does taking a deep and intentional breath actually help in the moment and calm us down? Research suggests that deep, slow, and intentional breathing does have observable effects on the body.

What Happens When We Slow Our Breathing?

Breathing is unique and it is special. It is an involuntary bodily response that we can consciously control. When we intentionally slow our breathing and take deep breaths, we inadvertently activate our parasympathetic nervous system (PNS). The PNS is responsible for the “rest and digest” portion of our autonomic nervous system. This is the opposite of the “fight or flight” response found in our sympathetic nervous system (SNS), which works to increase our heart rate, blood pressure, and breathing as a way to provide protection. The PNS “slows our pulse and tightens airway muscles to give our heart and lungs a well-deserved break” and can lead to increased feelings of relaxation, comfort, and complacency (Derror, 2024). Therefore, when we slow and deepen our breathing, we are consciously taking control of an unconscious mechanism to reduce our physiological arousal and restore a sense of homeostasis through regulating our nervous system.

What Does Breathing Have to Do with Stress or Overwhelm

When we are stressed or overwhelmed, our bodies can shift into a state of increased arousal, leading to hyperarousal. This hyperarousal state stems from the SNS becoming activated, engaging our “fight or flight” response, and causing us to enter a survival mode. You may experience a physiological shift with a faster heartbeat, sweating, trembling, racing thoughts, and start to feel impulsive or angry. Our body is responding to the influx of stress response signals with implications to fight or flee. However, when we can become aware of this hyperarousal experience and become intentional with our breathing, we can work to slow our stress response system by signaling regulation through activating the PNS by deep and slow breathing. While stress and overwhelm can initiate our SNS and therefore our fight-or-flight system, we can proactively deactivate the SNS and activate the PNS by leaning into our breathing and experiencing the power of the breath.

Try It Yourself

The Power of Breath

·      Simple Breath

·      Bell Jar Breath

·      4 X 4 X 4 Breathing

·      Diaphragmatic Breathing

Closing

Breathing can be transformative. It can lower physiological arousal, helping restore regulation, homeostasis, and a window of tolerance. Next time you’re feeling stressed or overwhelmed, try to practice some slow, deep, and intentional breathing patterns. Let’s see how it works for you!

Thank you!

Holly Earnest, M.Ed., APC, NCC