Written by Eylin Perez

Breathwork, the practice of consciously controlling the breath, has roots in ancient traditions and has been embraced by modern wellness circles for its profound impact on mental and physical well-being. In this article, I’ll share how breathwork has helped me improve my brain health by calming my nervous system and managing stress. It’s an accessible tool that has personally boosted my mental resilience and sharpened my focus. I truly hope it can do the same for you.

At its core, breathwork involves various techniques designed to manipulate the breath, fostering a state of relaxation and balance. Techniques such as diaphragmatic breathing, box breathing, and alternate nostril breathing are among the most popular, each providing unique benefits. These practices can be seamlessly integrated into daily life, offering a natural and effective way to support mental health.

Regulating the Nervous System

Our nervous system is like the body’s control center, managing everything from our heartbeat to our breathing without us even thinking about it. It has two main parts: the sympathetic nervous system (SNS), which kicks in when we’re stressed or in danger (the "fight or flight" mode), and the parasympathetic nervous system (PNS), which helps us relax and recover (the "rest and digest" mode).

Breathwork plays a big role here by activating the PNS, which helps calm the body down and counteracts the stress that comes from the SNS. Simple techniques like slow, deep breathing stimulate the vagus nerve, an important part of the PNS that helps create a sense of calm and relaxation. Finding that balance between these two systems is key to feeling healthy, both mentally and physically.

For me, breathwork has been an important anchor. It keeps me grounded no matter how chaotic or overwhelming things feel around me. I used to struggle a lot with overthinking, always trying to avoid making mistakes. It took me a while to realize that perfectionism was actually a coping mechanism, a way of dealing with my own anxieties. Living in that constant state of "fight or flight" was exhausting. Breathwork helped me change that. It made me feel safe. The more I practiced it, the more I understood that I was creating a lot of that chaos for myself. Whether it was through yoga, during workouts, or even while working, I realized how powerful our breath is in helping us stay self-aware and at peace.

Vagus Nerve Stimulation

The vagus nerve, sometimes called the "wandering nerve," connects the brain with many of the body’s organs. By practicing breathwork—focusing on slow, deep breaths —you can strengthen the vagus nerve, which helps regulate emotions, reduce inflammation, and improve how the brain functions. Stimulating the vagus nerve through breathwork helps the nervous system find balance, which is crucial for keeping the brain and body in sync.

When I practice breathwork, it’s not just about calming my body—it’s about creating a sense of inner peace. It’s a way to connect my breath with my mind and dive deeper into self-awareness. Freediving has really taught me how powerful the breath is. Underwater, holding my breath, I feel so small compared to the vastness of the ocean. It reminds me that I’m part of something so much bigger, and in that moment, nothing else matters. I have to let go of all expectations and trust the process. It’s kind of like our mind. At the surface, things are clear, like our conscious thoughts. But as we dive deeper, things get darker and less visible—just like our unconscious mind. Freediving has been a humbling experience for me, teaching me that it’s all about controlling the mind and embracing the unknown.

Stress Reduction and Brain Health

Cortisol and Brain Function

When we're under chronic stress, our cortisol levels—our body’s main stress hormone—can rise too high. While cortisol is crucial for handling immediate stress, consistently high levels can harm the brain. It’s linked to issues like poor cognitive function, less brain flexibility (the brain’s ability to adapt and form new connections), and a greater risk of neurodegenerative diseases.

Breathwork helps lower cortisol levels, which can protect the brain from these negative effects. By reducing cortisol, breathwork supports cognitive function and overall brain health. Studies, including those published in the Journal of Alternative and Complementary Medicine, show that regular breathwork can significantly cut cortisol levels, proving it’s a valuable tool for managing stress and keeping the brain healthy.

Emotional Regulation and Mental Clarity

Breathwork also improves how we manage our emotions by promoting mindfulness and keeping us present. This increased awareness helps us handle our emotions better, stay calm in stressful situations, and keep a clear mind. Techniques like diaphragmatic breathing and box breathing are especially good at calming the mind and stabilizing our emotions.

By focusing on our breath, we can shift our attention away from distracting or overwhelming thoughts. This mindful breathing creates a grounding effect, helping us manage our emotions and reduce their intensity. Over time, regular breathwork boosts our ability to observe and process emotions without getting overwhelmed, leading to greater emotional resilience and adaptability.

In my own experience, certain types of breathwork have offered profound emotional release. For instance, transformational breathing helped me confront and process memories that my mind had blocked out to protect me from past trauma. This practice allowed me to regain a sense of control, heal, and find closure. It’s a vulnerable process, which is why it’s so important to have an experienced facilitator who can create a safe space. Their guidance helps ensure we can navigate these deep emotional experiences with the support we need.

Practical Applications of Breathwork

Integrating breathwork into daily routines can be simple yet profoundly impactful. Starting with just a few minutes of focused breathing each day can lead to noticeable improvements in mental well-being. Diaphragmatic breathing, where one inhales deeply through the nose, allowing the abdomen to expand, and exhales slowly through the mouth, is an excellent starting point for beginners.

Practicing breathwork in a calm, comfortable environment enhances its effectiveness. Finding a quiet space free from distractions, using calming music or aromatherapy, and maintaining a relaxed posture can help create an optimal setting for breathwork. Consistency is key, as regular practice leads to more substantial and lasting benefits.

To help you get started and stay committed to your breathwork practice, consider joining my 5-Day Breathwork Challenge. This challenge is designed to guide you through a series of breathwork techniques, providing step-by-step instructions and support. Whether you are new to breathwork or looking to deepen your practice, the 5-Day Breathwork Challenge offers a structured and engaging way to integrate these powerful techniques into your daily life.