You’re Breathing Wrong, And Your Nervous System Feels It

Let’s start with the obvious: you’re already breathing. You’ve been doing it since the day you were born. But here’s the twist: most of us are doing it wrong. Our primary breathing muscle isn’t the lungs—it’s the diaphragm.

Diaphragmatic breathwork- the diaphragm expands on inhale and compresses on exhale.

Take a second and notice your next breath. Does it rise into your chest, or into your belly? If you’ve got a little one nearby, watch how their belly expands effortlessly with each inhale. That’s how we’re designed to breathe. Somewhere along the way—thanks to stress, posture, and modern life—many of us shifted into shallow chest-breathing patterns.

When we are born, our bodies know exactly what to do and how to do it.

This “breathing pattern shift” keeps the body stuck in subtle stress mode, signaling the nervous system to stay alert, even when there’s no real danger. Over time, it can affect everything from energy levels to emotional balance. The good news? Breathwork helps you retrain the body back into its natural rhythm—deep, diaphragmatic breathing that calms the nervous system, supports healing, and leaves you feeling more grounded.

The way we use our breath can change our nervous system, emotions, and even physical health. And yes, it can sometimes feel like magic… except it’s free and doesn’t require crystals, sage, or sacrificing your favorite iced latte habit.

Breathwork vs. Meditation: Siblings, Not Twins

I often get asked, "Is breathwork like a type of meditation?". Not exactly. Think of meditation and breathwork like siblings with very different personalities. Meditation is the quiet, introverted sibling—happy to sit in stillness, watching thoughts float by like clouds. It’s about cultivating awareness, mindfulness, and that elusive sense of inner calm (you know, the kind we all wish would stick around during rush-hour traffic).

Breathwork, on the other hand, is the extroverted sibling—active, energetic, and sometimes a little intense. Instead of just watching your thoughts, you use intentional breathing patterns to shift your state of mind and body. Want to release pent-up stress? Access buried memories and emotions? Or my personal fave since I don't drink coffee—feel like you’ve had three cups without the jitters? Breathwork's got you.

The truth is, they’re both powerful—meditation brings stillness, breathwork brings activation—and when combined, they make a pretty badass duo. And through my somatic technique, you get the best of both worlds!

How Breathwork Rewires Your Nervous System (Without a Software Update)

Your nervous system is basically the behind-the-scenes manager of your life—regulating heart rate, digestion, stress levels, and whether you feel calm or like you’re about to fight a bear (real or metaphorical). Breathwork directly taps into this system like a cheat code.

• Slow, steady breathing (like diaphragmatic or box breathing) tells your body: “Hey, it’s safe now.” It activates the parasympathetic nervous system—the part responsible for relaxation, healing, and not biting people’s heads off when you’re hangry.

• Fast, intense styles (like Wim Hof or holotropic breathwork) briefly activate the sympathetic nervous system—the stress-response mode. This can feel like a workout for your nervous system, training it to bounce back faster and become more resilient.

• Somatic Breathwork takes this a step further by combining both breathing patterns with body awareness. This helps the nervous system not only shift states, but also release stored tension and trauma that may be “stuck” in the body.

Imagine a balloon is in your belly and you want to blow it up with your breath.

Bonus: breathwork also tones the vagus nerve (the superhighway between brain and body). A toned vagus nerve equals better emotional balance, digestion, heart health, and the ability to recover from stress without losing your cool every time your Wi-Fi drops.

Breathwork for Emotional Healing (a.k.a. When Your Body Is Still Holding a Grudge)

Trauma, stress, and unresolved emotions don’t just live in your mind—they camp out in your body, too. Breathwork can help release those “emotional squatters.” By shifting your state of consciousness and creating a sense of safety, deep breathing lets suppressed feelings surface and be processed instead of stuffed back down (where they usually come out later as, say, snapping at your partner for chewing too loudly).

This is where Somatic Breathwork really shines. By pairing conscious breathing with awareness of physical sensations it helps you tune into where stress or trauma has taken up residence in your body. Some people cry, some laugh, some shake, some feel an energetic release like a wave. It’s not about “fixing” you—it’s about giving your body the chance to let go of what it’s been holding onto.

The result? A lighter emotional load, more clarity, and a stronger sense of resilience.

The Physical Perks of Breathwork (Because Who Doesn’t Want Better Sleep and Less Stress?)

Breathwork isn’t just about emotional healing—it’s also a sneaky way to boost physical health. By improving oxygen flow and calming the nervous system, it can support:

• Lower blood pressure and reduced stress hormones.

• Stronger lung capacity (handy for athletes or anyone who runs out of breath walking up the stairs).

• Better digestion and reduced inflammation.

• Improved sleep quality (because scrolling TikTok until 2 AM isn’t helping).

• Enhanced heart rate variability (a marker for overall health and longevity).

  
  

Basically, it’s a multi-tool for your body—like yoga, therapy, and a good nap rolled into one.

When we don't process our emotions, they can manifest into physical ailments. Just as negative emotions can impact our health, positive emotions can counteract and promote healing.

How Often Should You Breathe (Intentionally)?

Trick question—you should definitely keep breathing all the time. But when it comes to intentional breathwork, the sweet spot depends on your goals.

• For general well-being: 5–10 minutes daily can calm your mind and reset your stress levels.

• For deep emotional work: 45-60 minutes, once a week is often ideal, giving your nervous system time to process and integrate.

• For beginners: start small—maybe a couple of 30-60 minute sessions a month—and build up as your comfort grows.

  
  

The real rule? Listen to your body. Ultimately, it’s important to listen to your body- and intuition- and adjust the frequency based on how you feel.

Final Breath (Pun Absolutely Intended)

Breathwork is simple, free, and literally at your fingertips—or more accurately, at your lungs. Whether you’re looking to calm your mind, heal old wounds, boost your health, or just survive a Monday morning meeting, the breath is one of the most accessible tools you’ve got.

And with Somatic Breathwork, you get an extra layer: not just calming the mind, but also releasing what your body has been holding on to. It’s a powerful way to reconnect with yourself and move through life feeling a little lighter and a lot more resilient.

So next time someone tells you to “take a deep breath,” remember: they might just be onto something.