What if you could use something you already do more than 20,000 times a day, without thinking, to calm your nervous system, lift low energy, and break out of emotional paralysis?
That’s the premise behind breathwork. By using the breath, you can return your body to a state of calm. This supports natural nervous system regulation. Erica Arsenault is a breathwork practitioner and co-founder of Practice by Erica. She recently presented a workshop at the Montreal Therapy Centre to teach these exact techniques.
Erica explained how brain activity patterns create familiar mental and emotional symptoms. When you feel overwhelmed, shut down, or stuck, understanding the “why” helps build self-compassion. From there, practical breathing techniques can settle your nervous system.
Using the breath as an anchor brings you back to mindful awareness. This helps you notice and release the distressing thoughts feeding your emotional state.
Different breathwork techniques can address each of the core stress responses:
- Fight: when the system is activated and reactive
- Flight: when anxiety drives the urge to escape
- Freeze: when overwhelm leads to shutdown or numbness
- Fawn: when stress manifests as people-pleasing or self-erasure
Why Breathwork Matters for Nervous System Regulation
We talk a lot about mental health. However, we often ignore the body’s role in it. Chronic nervous system regulation issues cause much of our stress, burnout, and anxiety. They leave us feeling emotionally disconnected.
The breath is unique. It is an automatic function that you can also direct on purpose. This makes it a direct line to the systems governing how safe, alert, or calm you feel.
Lengthening and slowing the exhale sends a vital signal to the brain. It lets the brain know that the threat has passed and it is safe to settle. Because of this, a few intentional breaths can shift your state faster than trying to think your way calm.
A Few Techniques to Try
You don’t need any equipment or prior experience to begin. Each exercise takes only a couple of minutes. You can practice them while seated or lying down to support active nervous system regulation. Breathe gently rather than forcing your breath. If you ever feel lightheaded, simply return to your normal pattern. The goal is ease, not strain.
1. The Physiological Sigh (helpful for flight and acute anxiety)
This exercise works quickly, often within a breath or two. Use it the moment your chest tightens or your thoughts start to race.
- Inhale slowly through your nose.
- At the top of that breath, take a second, shorter sip of air through your nose. This fully expands your lungs.
- Release everything in one long, slow exhale through your mouth.
- Repeat one to three times, then return to normal breathing.
The double inhale gently reinflates the lungs. Meanwhile, the extended exhale offloads tension. This helps an activated system come back down. Researchers studying daily breathing practices found this pattern especially effective at lowering stress in the moment.
2. Box Breathing (helpful for fight and reactivity)
Do you feel keyed up, irritable, or ready to react? The even, rhythmic structure of box breathing gives an overactivated system something steady to organize around.
- Inhale through your nose for a count of four.
- Hold gently for four counts.
- Exhale through your mouth for a count of four.
- Hold your breath for four counts.
- Repeat for four to six rounds.
Picture tracing the four sides of a square as you count. These even counts slow your breathing rate. They bring a sense of control to moments that feel chaotic.
3. Extended-Exhale Breathing (helpful for nighttime anxiety and overwhelm)
Making your exhale longer than your inhale engages the parasympathetic nervous system. This is the “rest and digest” branch. Extended-exhale breathing is a great choice when lying awake at 2 am or winding down after a hard day.
- Inhale through your nose for a count of four.
- Exhale slowly through your mouth for a count of six to eight.
- Continue for one to three minutes, keeping the exhale comfortably long.
For a structured option, try the 4-7-8 pattern. Inhale for four, hold for seven, and exhale for eight. Start with counts that feel easy and build up over time.
A Note on Freeze and Fawn
Freeze and fawn states require a different approach. In freeze, the body powers down into numbness. Breathing too slowly can deepen this disconnection. Instead, use gentle, full breaths to bring energy back online and help you re-engage.
In fawn, the goal is coming home to yourself. Take a few grounding breaths. Notice your feet on the floor or your back against the chair. This reconnects you with your own needs before you respond to others. A professional can help you find the right pacing for these states.
Using Breathwork in Therapy Sessions
Do you ever feel dysregulated during a therapy session? You and your therapist can work together to map your nervous system. From there, you can identify tools that fit your unique state.
Breathwork offers an accessible entry point if talk therapy feels challenging. It is ideal for those early in their healing journey or anyone who values somatic approaches. Finding the right practice strengthens your sense of personal agency.
Practical Steps for Nervous System Regulation
Breathing techniques serve as accessible tools between appointments to support ongoing health. Returning to the breath offers immediate relief from physical and emotional discomfort.
This is not an intellectual tool; it works in the moment. Use it when lying awake at 2 am, before a difficult conversation, or after a long day.
Want to learn more about Erica’s work? Visit her website here.
MACP (in progress) | Montreal Therapy Centre