If you’re just trying to get through the day, saturated and overly stimulated. You’re not alone. Far be it from adding one more thing to the list, but hear me out… What if we could cut through the noise, the tremors of a racing nervous system, and instill calm in the midst of chaos?
The Bar is Forever Moving
You may have heard, or seen, the phrase: “Keep calm and carry on”. It’s the kind of injunction that gets sprinkled like confetti, and eventually defines our perception of how one should behave or react.
While there are many virtues to remaining calm in any situation, what is less known is that underneath lies an imperceptible negotiation of different states. We’re not meant to live in a constant state of calm, nor remain perpetually agitated. Our nervous system’s wiring tends more towards oscillation, flowing in and out of different states in sometimes rapid succession. The breath reflects this nature.
Understanding this helped me lower my expectations of my perception and processing of life’s events, and seeing it as an opportunity to be present in a different way. Instead of bracing, I began to allow sensations to exist and depart, making space for the next ones.
The breath mirrors the nervous system, and behaves in response to a cocktail of information, betraying more than we may recognise sometimes. In a way, I see breathwork as a way to reverse engineer this pathway and get back to balance.
I find this ability fascinating. Let me tell you about a recent interaction I had that might help understand it better.
A Bus Up Close in Traffic
Riding on the back of a motorbike taxi in Bangkok traffic can be a lesson in “keep calm and carry on”, and in giving up total control. As it sometimes happens, the challenge can get especially heightened.
Last week the driver I was sat behind decided to overtake a big public bus, completely oblivious to the same bus pulling into our lane. It was a very close call, so close that I was able to tap the bus’s metal panel when I realised we were directly in the bus driver’s blind spot. The bus straightened out and we were able to move out of the way. I only took measure of what had happened at the next red light: we had almost hit a bus. My heart was pounding, my breath got shallow, catching in my chest. I couldn’t get off now in the middle of traffic.
I turned to what was available to me in the moment: I focused on my breath, elongating my exhales. Keeping an eye on the road, I focused on exhaling the tension, gently loosening its grip on my system.
It may sound simplistic, but it helped. By the time we arrived safely, I got off the motorbike feeling less agitated. I completely forgot about the event until later that evening. Obviously, I do not actively look for these experiences but I have developed a way of sitting with them when they do arise. Obviously, if you are involved in a traffic accident, seek medical advice.
The breath reflects our deep physiological state, through breathwork we may engage with what’s below the surface and practice nervous system regulation.
The Breath and the Brain
I will attempt to explain what happened physiologically within my capacity. I’m not a doctor and none of this constitutes medical advice.
When we inhale, our heart rate rises slightly, and lowers when we exhale.
Another significant indicator of the relationship between the breath and the nervous system, is heart rate variability (HRV). Responding to our autonomic nervous system, HRV is defined by the changes in rhythm and spacing between each heartbeat.
For example, a faster pace induced by sympathetic nervous system activation (fight-or-flight), implies that there will be less variability between heartbeats, resulting in a lower HRV. Parasympathetic nervous system activation (rest-and-digest) slows our heart rate down, creating more space between heart beats resulting in a higher HRV.
A healthy HRV is meant to fluctuate.
The breath exists in this equation as an automatic function connected to the Bötzinger complex, which drives our exhales and interacts with the upper airway. The pre-Bötzinger complex can influence the pace at which we breathe without us being conscious of it, like a pacemaker. Our breathing rate is tracked and the information gets sent to the brain. When the breath becomes fast and erratic, it is signalled to the brain.
Slow breaths – think 5 to 6 breath cycles per minute – help emphasise parasympathetic tone, which favours a higher HRV.
Finally, activating the parasympathetic system, through the hypothalamic-pituitary-adrenal (HPA) axis, regulates cortisol secretion, the hormone most related to stress.
The Effect of Structured Attention on Our Breath
Our breath is deeply embedded in different parts and functions of our brain, which in turn communicates with the rest of our body. A recent study showed that focused attention on the breath plays a key role in the effectiveness of breathwork practices (Sharma et al, 2026).
By consciously altering my breath, I was able to leave the motorbike meets bus episode where it had happened, and prevent it from influencing the rest of my day. Having been subject to several accidents, I can tell you that this makes a difference. This doesn’t happen overnight but through intentional daily practice. Much like building muscle memory, we become more adept at shifting breathing patterns with more ease.
One of my favourite aspects of breathwork is its accessibility. You can practice without a meditation cushion, a playlist or soft lighting, even though those may contribute to the experience.
Busy? Try This.
The next time you notice your heart racing or that knot in your stomach. Focus on breathing exclusively through your nose, gradually lengthening the exhale. Then progressively elongate breath cycles. If you can, try counts of 4 or 6 on the inhale and exhale for 4, 6, 8 or more on the exhale.
No pressure, it’s not actually about the counts. Feel what happens physically and mentally when your breathing slows down. Set a timer for five minutes, observe any changes in your body, mind and any sensations. The shift can be subtle and comes through with more ease with regular practice.
To develop a safe practice for your body and nervous system, guided breathwork sessions are recommended. Good posture and safe breathing practices can last you a lifetime. Sessions don’t need to be overly lengthy, an introductory 30-minute session may be enough to gain awareness of your respiratory habits and take first steps towards nervous system regulation.
Instead of keeping calm, I prefer to speak of returning to calm. We’re human, deeply social and sensitive to our surroundings. This makes us both fascinating and inconsistent creatures, particularly in high-pressured and chaotic environments. Remember this small tool next time life throws a curveball your way.
Curious about how a structured functional breathwork session can do for you? Book a quick free discovery call.
Sources
· Neurophysiological Mechanisms of Breathing-Based Practices (Sharma et al., 2026)
· The Pre-Bötzinger Complex: How Slow Breathing Induces Tranquility (Stanford, 2017)
· Breathing Practices for Psychiatric and Stress-Related Conditions (Brown & Gerbarg, 2013)
