The Power of Breath: Regulating Our Nervous System One Inhale at a Time

In our fast-paced, often overwhelming world, many of us find ourselves stuck in a constant state of fight-or-flight. Whether it’s daily stress, past trauma, or simply the busyness of life, our nervous system doesn’t always know when to hit the brakes. One of the most powerful — and accessible — tools we have to guide ourselves back to a calmer state is something we carry with us at all times: our breath.

When we intentionally slow and deepen our breathing, we activate the parasympathetic nervous system — the part of our body responsible for rest, digestion, and repair. This shift can bring us out of survival mode and into a state where we can think more clearly, feel more grounded, and reconnect with our bodies and the world around us.

As a therapist and someone who has walked the path of healing, I’ve come to rely on a few simple breathing patterns to reset my nervous system:

1. Box Breathing (4-4-4-4)

Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. This method is structured and grounding — ideal when you feel scattered or anxious.

2. 4-7-8 Breathing

Inhale for 4 seconds, hold for 7, and exhale slowly for 8 seconds. This pattern lengthens the exhale, which helps quiet the mind and prepare the body for sleep or rest.

3. Alternate Nostril Breathing

Also known as Nadi Shodhana in yogic practices, this technique involves closing one nostril and breathing through the other, then switching sides. It balances the brain hemispheres and supports emotional regulation.

4. Belly Breathing

Adding diaphragmatic (or belly) breathing enhances all of the above. When we breathe deeply into the abdomen instead of the chest, we increase oxygen exchange and more effectively signal to the brain that it’s safe to relax.

Breath as a Gateway to Mindfulness

Intentional breathing is also a powerful mindfulness practice. Each inhale and exhale becomes an opportunity to anchor into the present moment. When we tune into the rhythm of our breath without judgment, we create space — space to feel, to observe, and to choose how we want to respond to life rather than react.

During Equine-Assisted Psychotherapy (EAP), I often guide clients through simple breathing and mindfulness exercises alongside the horses. Horses, by their very nature, live in the moment. They respond to our nervous system, not our words. This makes them powerful partners in helping us become more aware of our internal state. When we slow our breath, the horses often mirror that calmness back to us — a beautiful reminder of the power we hold within.

Finding What Works for You

There’s no one-size-fits-all breathing pattern. What matters most is finding a technique that feels natural and sustainable. Try experimenting with different rhythms. Pair your breath with gentle movement, with stillness, with nature — or, when possible, with the presence of an animal.

Your breath is always with you. It can be your refuge, your reset button, your anchor.

So today, just pause.

Take a deep breath in.

And exhale.

Let that be enough.