Understanding the Nervous System
During yoga or breathwork sessions, it's common to hear instructors mention how certain poses or techniques can "rebalance the hemispheres of the brain" or "soothe the nervous system." You've likely heard someone say, "Take a deep breath," when you're panicking. But what does that really mean, and why does it work?
Personally, whenever I feel anxious or overwhelmed, I immediately step away from my screen, pause whatever I'm doing, and move my body—or at the very least, focus on my breath. No matter the trigger—real or imagined—taking a moment to decompress helps reset the nervous system almost instantly.
What Is the Nervous System?
The autonomic nervous system (ANS) governs our body’s automatic functions and is divided into two main branches: the sympathetic and parasympathetic nervous systems.
This intricate network of brain cells communicates through chemical messengers called neurotransmitters, sending signals from the brain to organs throughout the body. Its job is to help us maintain homeostasis, or internal balance—without us even thinking about it.
The ANS regulates essential functions like heart rate, lung contraction, digestion, immune response, and even sweat production. It does so in two opposing ways:
The sympathetic nervous system, also known as the "fight or flight" response, kicks in during perceived danger or stress. It raises heart rate, increases breathing, dilates pupils, and slows down digestion—gearing the body up for action.
The parasympathetic nervous system, often called the "rest and digest" response, does the opposite. It lowers heart rate, calms the breath, stimulates digestion, and supports immune function—restoring calm and presence.
Whether the stressor is real or imagined, the body's evolutionary response is the same: redirect energy to help you survive. But once the perceived threat passes, the parasympathetic system brings everything back into balance.
Wherever you are doing some breathwork can reset the nervous system.
How Breathwork Influences the Nervous System
Although the autonomic nervous system functions without conscious effort, we can influence it through intentional breathwork and mindful movement. This is where practices like yoga, meditation, and deep breathing become powerful tools for stress relief and nervous system regulation.
One of the most accessible techniques is diaphragmatic breathing—slow, deep breaths that engage the diaphragm, a dome-shaped muscle at the base of the lungs. This type of breathing can lower heart rate, reduce blood pressure, and activate the parasympathetic nervous system, helping you feel calm and centered.
Other effective breathwork techniques include:
Box breathing (an equal-count breathing technique to restore mental clarity)
Alternate nostril breathing (a traditional yogic practice to balance energy)
Interrupted breathing (one-sided breathing to improve focus and mental clarity)
Lion’s breath (a cathartic and energizing release)
Each of these practices can help "untie the knot" in your stomach, ease tension, and restore nervous system balance.
Supporting the System Beyond Breathwork
After my practice, I like to enhance the calming effects by sipping water with organic electrolytes or enjoying a warm cacao latte made with soothing adaptogens like Reishi, Ashwagandha, and Cacao. These natural ingredients support the body’s stress response and promote a deeper sense of calm and restoration.
A Gentle Reminder
Everyday stressors are unavoidable. They can affect our sleep, weaken immunity, slow digestion, and disconnect us from the present moment. The truth is, neither the body nor the mind can function optimally when we’re stuck in fight-or-flight mode.
That’s why it’s essential to pause—often. Sit in a quiet space, close your eyes, and just breathe. Your nervous system will thank you.
Try it for yourself, and let us know how it shifts your day.
