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Sympathetic vs. parasympathetic breathing

dimaiolauraann

Using the breath to trigger sympathetic arousal vs. parasympathetic relaxation


The power of the breath


The breath has the ability to act like the remote control to our autonomic nervous system (ANS). By adopting specific breathing patterns for short durations of time we have the ability to either trigger a sympathetic arousal in the body or relax the body into a parasympathetic state. 


What is sympathetic breathing?


A sympathetic breathing pattern is characterized by fast, short, and shallow breaths. It is triggered when the sympathetic nervous system becomes dominant in response to a threat and the body goes into fight-or-flight mode. The body is preparing for action and blood flow becomes directed to the muscles and organs to prepare the body to fight or flee.


Benefits of triggering this response with the breath


Arousing a sympathetic state with the breath for a long duration (e.g. 1 hour) can support in releasing repressed emotions and memories. Shorter sessions to trigger this state on a more regular basis can increase energy levels, boost immune function, and improve the body’s stress adaptation creating more resilience, amongst other benefits.


What is parasympathetic breathing?


A parasympathetic breathing pattern is characterized by slow, deep, diaphragmatic breaths. It is important that the body has the opportunity throughout the day to rest and recover, and the parasympathetic nervous system is responsible for this function, as well as supporting proper digestion and good sleep, lowering cortisol levels, and managing mood and anxiety. 


Benefits of parasympathetic breathing


Engaging the parasympathetic nervous system through deep, diaphragmatic breaths enables the body to conserve energy and direct blood flow to digestion, tissue repair, and recovery. Practiced daily, it can lower stress levels, improve sleep, support proper digestion, manage mood and anxiety, improve heart health, promote muscle relaxation, boost immune function, and balance the nervous system.


Always consult a trained professional


Everyone’s body is different and will respond differently to various breathing techniques and patterns. It is important to always consult a trained professional before trying any new breathwork practices on your own. Just as there are benefits to these practices there are also negative effects when practiced by individuals with specific medical conditions. 

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