The Science of Breath: How Breathwork Improves Mental and Physical Health

When was the last time you truly paid attention to your breath? For many of us, breathing is automatic—something we don’t think about until we’re out of breath or stressed. But your breath is more powerful than you might realize. It’s a direct link to your nervous system, emotional state, and even overall health.

At The Breathing Room (TBR), breathwork is one of the foundational practices we offer to help you transform your well-being. Let’s explore why breathwork is so effective and how it can improve both your mental and physical health.

What Is Breathwork?

Breathwork refers to conscious breathing techniques designed to influence your mental, emotional, and physical states. These practices can range from slow, calming breaths that activate the parasympathetic nervous system (the "rest and digest" response) to dynamic breathing patterns that energize the body and release tension.

People have practiced breathwork for centuries in traditions like yoga, meditation, and martial arts. In recent years, science has caught up, confirming what ancient wisdom has long known: breathwork is transformative.

How Breathwork Impacts Your Body and Mind

1. Reduces Stress and Anxiety

When you’re stressed, your breathing becomes shallow and rapid, signaling your body to stay in fight-or-flight mode. Breathwork interrupts this cycle by encouraging slow, deep breaths that calm the nervous system.

Research shows that diaphragmatic breathing—breathing deeply into your belly—lowers cortisol levels (the stress hormone) and reduces symptoms of anxiety.

2. Improves Focus and Mental Clarity

Feeling scattered or overwhelmed? Your breath might hold the key to regaining focus. Controlled breathing increases oxygen flow to the brain, enhancing cognitive function and promoting mental clarity. Techniques like box breathing (inhaling for 4 counts, holding for 4, exhaling for 4, holding for 4) are even used by athletes and Navy SEALs to stay sharp under pressure.

3. Boosts Emotional Regulation

Breathwork connects the body and mind, helping you process emotions stored in the body. Techniques like somatic breathwork can unlock feelings of sadness, anger, or fear, allowing you to release them in a safe and supportive environment.

4. Enhances Physical Health

Beyond its mental benefits, breathwork also supports physical well-being. Deep, controlled breathing improves cardiovascular health by lowering blood pressure and heart rate. It can even boost immunity by increasing lymphatic flow and oxygenating tissues.

The Science Behind Breathwork

Breathing directly impacts the autonomic nervous system, which controls your body’s involuntary functions like heart rate, digestion, and stress response. By shifting your breath, you can:

• Activate the parasympathetic nervous system to relax your body.

• Lower activity in the amygdala, the part of the brain responsible for fear and stress.

• Stimulate the vagus nerve, which promotes relaxation and emotional resilience.

Studies have also found that consistent breathwork can reduce symptoms of PTSD, improve sleep quality, and enhance overall mood.

Different Types of Breathwork You Can Try

1. Box Breathing

This technique helps calm your mind and focus your thoughts:

• Inhale for 4 counts.

• Hold your breath for 4 counts.

• Exhale for 4 counts.

• Hold for 4 counts. Repeat.

2. Diaphragmatic (Belly) Breathing

Perfect for relaxation, this technique encourages you to breathe deeply into your diaphragm rather than shallowly into your chest.

3. Alternate Nostril Breathing (Nadi Shodhana)

A balancing practice that clears the mind and restores equilibrium by alternating breaths between the nostrils.

4. Somatic Breathwork

A more dynamic technique that combines rhythmic breathing with emotional release. This practice is often done in a guided class, like those offered at TBR.

How Breathwork Fits Into Your Wellness Routine

Breathwork doesn’t have to take hours. Even a few minutes a day can create profound changes over time. At TBR, we incorporate breathwork into our classes and private sessions to help you build a practice that fits your life. Whether you’re looking to reduce stress, process emotions, or simply take a moment to pause, we’re here to support you.

Try Breathwork at TBR

Ready to experience the power of your breath? Join us for a breathwork class or a guided session at The Breathing Room. Our expert instructors create a safe, welcoming environment where you can explore the transformative potential of conscious breathing.

Take a deep breath. Your journey to better health starts here.