Breathing to Activate the Sympathetic or Parasympathetic Nervous System
Breathing is a powerful, yet often underestimated, tool for directly influencing our physical, emotional, and mental state. Did you know that the way you breathe can activate your sympathetic nervous system (associated with action) or your parasympathetic nervous system (associated with relaxation)?
In this article, we explain how you can use specific breathing techniques to regulate your nervous system and improve your performance, well-being, and recovery.
What Are the Sympathetic and Parasympathetic Nervous Systems?
Our autonomic nervous system is composed of two main branches:
- Sympathetic Nervous System (SNS): Responsible for the "fight or flight" response. It increases heart rate, accelerates breathing, and prepares the body for action. It is useful for moments of intense training, focus, or stressful situations.
- Parasympathetic Nervous System (PNS): Responsible for the "rest and digest" response. It lowers heart rate, promotes relaxation, and facilitates recovery.
How Breathing Influences the Nervous System
The way you breathe communicates directly with your brain through the vagus nerve, a major pathway of the PNS. By consciously altering the rhythm, depth, and pattern of your breathing, you can send signals to your body to activate or relax.
Techniques to Activate the Sympathetic System (Energy and Action)
If you need an energy boost before a workout, focus for a meeting, or simply to wake up your body, try:
1. Rapid, Shallow Breathing (Controlled Hyperventilation)
- How to do it: Inhale and exhale quickly through your nose or mouth (1 second each).
- Duration: 20 to 30 seconds.
- Effect: Increases adrenaline and activates the SNS.
2. "Wim Hof" breathing
- 30 to 40 deep breaths, followed by holding your breath.
- Ideal before high-intensity workouts or exposure to cold.
3. Breathing with Emphasis on Inhalation
- Longer inhalation (e.g. 4 seconds) and short exhalation (e.g. 2 seconds).
- Stimulates the SNS and increases vigilance.
Techniques to Activate the Parasympathetic System (Calm and Recovery)
To relax after training, improve sleep or reduce anxiety, these techniques are effective:
1. Slow Diaphragmatic Breathing
- Inhale through your nose for 4 seconds, exhale slowly through your mouth for 6 to 8 seconds.
- Repeat for 5 to 10 minutes.
2. 4-7-8 Breathing
- Inhale for 4 seconds, hold for 7 seconds, exhale slowly for 8 seconds.
- Ideal for sleeping or calming down in times of stress.
3. Breathing with Emphasis on Exhalation
- Expiration longer than inspiration (e.g. 4 sec inhale, 6-8 sec exhale).
- Stimulates the vagus nerve and the PNS.
When to Use Each Type of Breathing
| Situation | System to Activate | Suggested Technique |
|---|---|---|
| Before training | Kind | Wim Hof Breathing |
| During moments of focus | Kind | Long inhalation breathing |
| After training | Parasympathetic | Slow diaphragmatic breathing |
| Before bed | Parasympathetic | 4-7-8 Breathing |
| In situations of anxiety | Parasympathetic | Emphasis on exhalation |
Conclusion
Conscious breathing is a simple yet extremely effective tool for controlling your internal state. By understanding how different breathing patterns affect the nervous system, you can use them to your advantage—whether to enhance performance or facilitate recovery.
Incorporate these techniques into your daily routine and start feeling the benefits for your body and mind.
