The Impacts of Breathwork on Physiology
We often think of breathing as something automatic. But when we bring awareness and intention to the breath, we tap into one of the most powerful tools we have for influencing the body. Science is beginning to confirm what many ancient traditions have long known: breathwork profoundly alters our physiology.
1. Resetting the Nervous System
Your breath is like a remote control for your nervous system. Slow, deep breaths activate the parasympathetic system—the “rest and digest” mode that helps you feel calm and grounded. On the other hand, faster or more energizing patterns can stimulate the sympathetic system, which gears the body up for action.
Research supports this finding: studies have shown that slow-paced breathing can increase parasympathetic activity, improve emotional regulation, and even lower blood pressure (Zaccaro et al., 2018; Jerath et al., 2015). With practice, you can learn to use your breath to shift how your body responds to stress in real-time.
2. Balancing Oxygen and Energy
It’s easy to think that breathing is just about getting more oxygen, but carbon dioxide plays a key role, too. The “Bohr effect” shows that higher CO₂ levels actually help oxygen release into your tissues more efficiently. Breathwork helps you train this balance, which supports energy, stamina, and recovery.
In other words, how you breathe determines how well your cells get the fuel they need.
3. Heart Health and Resilience
Your heart and breath are deeply connected. One of the best markers of resilience in the body is heart rate variability (HRV)—the subtle variation in time between heartbeats. Breathwork, especially slow rhythmic breathing, has been shown to increase HRV (Lehrer & Gevirtz, 2014). A higher HRV indicates that your body can respond flexibly to stress and then return to balance.
Think of HRV as your body’s “bounce-back ability.” Breathwork strengthens it.
4. Stress and Hormonal Balance
Chronic stress leads to high cortisol levels, depleting your energy and affecting sleep, digestion, and mood. Breathwork helps calm the stress response by influencing the hypothalamic-pituitary-adrenal (HPA) axis—the system that governs cortisol.
Studies have shown that slow, intentional breathing reduces cortisol levels, improves mood, and even enhances sleep quality (Perciavalle et al., 2017; Ma et al., 2017).
5. Boosting Immune Function
One of the most fascinating areas of research shows that breathwork can influence the immune system. In a landmark study, trained participants who practiced breathing and cold exposure techniques were able to reduce inflammatory markers in their bodies (Kox et al., 2014).
This suggests that through breath, we may have more influence over immunity and inflammation than once thought.
The Takeaway
Breathwork isn’t just a relaxation tool; it’s a physiological practice that impacts nearly every system in the body. By choosing how you breathe, you can lower stress, improve cardiovascular health, support your immune system, and boost energy on a cellular level.
Every conscious breath is an opportunity to shift your state and support your well-being.
So the next time life feels overwhelming or your energy dips, pause. Take a slow, intentional breath. Science and experience both show it’s one of the simplest, most powerful ways to bring your body back into balance.
References
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2015). Self-regulation of breathing as a primary treatment for anxiety. Frontiers in Psychology, 6, 1–10. https://doi.org/10.3389/fpsyg.2015.01068
Kox, M., van Eijk, L. T., Zwaag, J., & et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379–7384. https://doi.org/10.1073/pnas.1322174111
Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756
Ma, X., Ding, X., & Zhang, J. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
Perciavalle, V., La Rosa, M., & et al. (2017). The role of deep breathing on stress. Neurological Sciences, 38(8), 1421–1426. https://doi.org/10.1007/s10072-016-2790-8
Zaccaro, A., & et al. (2018). How breath-control can change your life: A systematic review. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
