Activating, Downregulating, and Therapeutic Breathwork: Finding Balance in Your Nervous System
One of the most powerful aspects of breathwork is its ability to shift your mental and emotional state, whether you want more energy and focus, deep rest, or a profound inner journey. Breath practices can be categorized into three main groups: activating, downregulating, and therapeutic. Understanding the difference will help you choose the right breath for the right moment.
Activating Breathwork
Activating breathwork practices stimulate the body and mind. They engage the sympathetic nervous system, which supports alertness, motivation, and mobilization. These techniques typically involve:
Faster breathing patterns (e.g., Breath of Fire, bellows breath).
Strong, full inhales to flood the body with oxygen.
Benefits:
Boosts energy and focus
Enhances mood and motivation
Helps move stuck emotions or stagnant energy
Prepares the body for movement, work, or creativity
How often: A few minutes in the morning, before a workout, or when you need a mental boost. Activating breath is best in short bursts (2–10 minutes).
Downregulating Breathwork
Downregulating practices are designed to slow everything down. They activate the parasympathetic nervous system, which is known as the “rest and digest” state. These practices typically involve:
Slower, smoother breathing patterns (e.g., diaphragmatic breathing, box breathing).
Nasal breathing (naturally calming).
Longer exhalations to signal safety and relaxation.
Benefits:
Reduces stress and anxiety
Supports sleep and recovery
Lowers blood pressure and heart rate
Enhances clarity and presence
How often: Safe to practice daily, even multiple times a day—before bed, after stressful events, or whenever you need to reset.
Therapeutic Breathwork
Therapeutic breathwork is in a category of its own. This includes practices like holotropic breathwork, rebirthing, and conscious connected breathing. These are longer, deeper sessions designed not just to shift state, but to support emotional release, trauma healing, and expanded states of consciousness.
These practices often involve:
Extended sessions (usually 1–3 hours).
Continuous breathing patterns that bypass the usual rhythm of inhale-exhale.
Music, facilitation, or group settings to create a container for the experience.
Benefits:
Supports processing of stored emotions and trauma
Can open access to deeper insights and altered states
Offers profound opportunities for healing and transformation
How often: A good rule of thumb is no more than once a week. Ideally, these sessions are facilitated by a trauma-informed practitioner who can provide guidance and support. More frequent practice can be done under the care of a qualified facilitator who knows your unique needs.
Putting It All Together
Think of breathwork as a toolkit:
Activating for energy and motivation
Downregulating for rest and calm
Therapeutic for deep healing and transformation
Each has its place, and balance is key. Daily short practices can help you regulate your nervous system, while therapeutic sessions, done thoughtfully and with support, can help you explore the deeper layers of your being.
