Breathwork: The Science and Practice of Using the Breath to Transform Body and Mind
Breathing is something we do more than twenty thousand times a day, yet most of us rarely pay attention to it. The breath is far more than a simple exchange of oxygen and carbon dioxide. It is one of the most direct ways to influence our nervous system, our mental state, and even our long-term health. This is why breathwork has become one of the most exciting and accessible tools for resilience, focus, and wellbeing.
The Nervous System Connection
The autonomic nervous system controls functions like heart rate, digestion, and immune response. It has two main branches: the sympathetic system, which prepares us for action, and the parasympathetic system, which restores balance and calm. The breath is one of the only ways we can consciously influence this system.
Slow breathing with extended exhales engages the parasympathetic response. This lowers the heart rate, reduces cortisol, and signals safety to the body. Over time, this practice improves recovery, emotional balance, and resilience. On the other hand, faster and more stimulating breath practices can activate the sympathetic side, providing energy, focus, and motivation. Both states are valuable when accessed deliberately and balanced with awareness.
The Science Behind Breathwork
Breathwork is not simply a wellness trend. It is supported by a growing body of scientific evidence:
Heart Rate Variability (HRV): Breathing slowly at five to six breaths per minute raises HRV, a marker of adaptability and nervous system health.
The Bohr Effect: Allowing CO₂ levels to rise slightly helps hemoglobin release oxygen more effectively to tissues, boosting endurance and mental clarity.
Nitric Oxide: Produced in the nasal passages during breathing, this gas improves circulation, oxygen delivery, and immunity. Mouth breathing bypasses this mechanism and can reduce resilience.
The Nasal Cycle: The body naturally alternates which nostril is more open every ninety to one hundred and twenty minutes. This shift is linked to hemispheric brain activity, influencing whether we feel more creative or more logical. Awareness of this rhythm can help align daily tasks with natural cycles.
Practical Applications in Daily Life
The beauty of breathwork is its versatility. It can be woven into almost any situation:
For better sleep: Practice 4-2-8 or 4-7-8 breathing before bed to lower cortisol and settle the body.
For stress at work: Take two minutes of slow exhalations before meetings to arrive calm and clear.
For parenting: Long exhales not only regulate your own nervous system but also co-regulate your child’s.
For recovery: Athletes can use slow breathing to speed repair and lower inflammation after training.
For focus: Alternate nostril breathing balances brain hemispheres, making it easier to switch between creativity and analysis.
Beyond Relaxation: Energy and Resilience
Breathwork is not only about calming down. Stimulating practices that use strong inhales or breath retentions can mobilise energy, sharpen attention, and even create altered states of perception linked to creativity and meditation. Traditions like Tummo and modern systems like the Wim Hof Method show how breath combined with hormetic stress such as cold exposure can build extraordinary resilience.
The Niyama Method taught by Mike at Holis Wellness Center expands on this by integrating balanced double exhales, progressive retentions, and mindful awareness. The focus is not on extremes but on adaptability: the ability to remain calm in challenge and vibrant in rest. This approach makes breathwork both accessible and sustainable for everyday living.
Reflection and Integration
Breathwork is most powerful when it is not just practiced but also reflected upon. Journaling about how your breath changes with stress, noticing shifts after exercises, or observing how your children mirror your calm can transform the practice from a technique into a lifestyle.
Final Thoughts
Breath is a bridge between body and mind. By learning how to work with it deliberately, you can shift stress into calm, fatigue into focus, and tension into resilience. Science confirms what ancient traditions always knew: breath is one of the simplest yet most profound tools for health and wellbeing. Whether you want to sleep better, perform at your peak, or simply feel more grounded in daily life, breathwork offers a path that begins with your very next inhale.
