Breathing for Stress Relief: How Yoga Therapy Improves Functional Breathing & Nervous System Regulation

By Lauren Albarella, C-IAYT

One of the first things yoga therapy for stress relief focuses on is the breath. This may seem surprising initially, but given that we take between 17,000 and 23,000 breaths daily¹ (often without awareness), it is more important than many think. Our breath is directly connected to the autonomic nervous system and is unique among autonomic functions because we can also control it consciously. This ability allows us to influence our physiology, including our nervous system regulation, stress management, and overall well-being.

First, Just Notice The Breath

Think for a minute about how you breathe when you are upset. You may see how much of an impact it can have on your mental health and physical relaxation. When stressed, your breath may become shallow, rapid, and concentrated in your upper chest. Your abdominal muscles may clench, and you might unconsciously hold your breath, signaling to your body that it is in distress. This type of dysfunctional breathing keeps us in a stress response, which can contribute to anxiety and chronic stress.

Nervous System States And Chronic Stress

There are now six recognized stress response states: fight, flight, freeze, fawn, flood, and fatigue. Fight and flight are the most well-known and involve confronting or escaping a threat. Freeze occurs when we become immobilized, unable to fight or flee. The fawn state involves appeasing or submitting to a perceived threat. Flood describes being overwhelmed by intense emotions, while fatigue can manifest as a deep need for sleep or emotional and psychological exhaustion. These responses are meant to help us navigate danger, but many of us spend too much time in sympathetic nervous system activation, such as fight-or flight, without even realizing it.

Chronic stress affects our mental health, immune system, and overall well-being.³ We want a healthy balance between stress activation and relaxation, allowing us to oscillate between up-regulated states and the parasympathetic “rest and digest” state. Restoring this balance is crucial for stress relief, relaxation, and nervous system regulation.

Focusing on Optimal Healthy Breathing First

Functional breathing techniques are one of the most effective ways to regulate the nervous system. Breathwork for stress relief has been used for centuries in yoga therapy and is gaining scientific recognition for its ability to promote relaxation and emotional balance. While advanced pranayama (yogic breathwork) techniques can be beneficial, the foundation of effective breathing begins with optimizing everyday breathing patterns.

Here are three key factors for functional breathing for stress relief:

Proper Use of the Diaphragm

The diaphragm is the primary breathing muscle located beneath the lungs and heart. Healthy diaphragmatic breathing allows the ribs to expand naturally on inhale and contract on exhale, promoting deep relaxation and better oxygen exchange. Limited ribcage mobility and dysfunctional breathing patterns—such as paradoxical breathing—can contribute to chronic tension, anxiety, and stress. Correcting these patterns can improve sleep, reduce stress, and enhance overall well-being.^4,5

Nasal Breathing for Stress Reduction

Breathing through the nose, rather than the mouth, is ideal for stress management. Nasal breathing filters, humidifies, and slows airflow before it reaches the lungs, promoting calmness and relaxation. Mouth breathing tends to be shallow and upper-chest dominant, which can trigger a stress response. Focusing on nasal breathing throughout the day and during sleep can significantly improve breath control, mental clarity, and emotional resilience.⁶

Breath Volume and Pace: Slower is Better

Many people believe taking “big” breaths increases oxygen intake, but over breathing (hyperventilation) can actually decrease CO2 levels, making it harder for oxygen to reach tissues efficiently. Instead of deep, forceful breathing, aim for slow, controlled breathing with a natural ribcage expansion. This optimizes oxygen delivery, nervous system balance, and stress reduction.

Important Caveats: Trauma and Breathwork

Breathwork for anxiety and breathwork for trauma can be powerful, but it’s important to proceed with care. Many individuals with a history of trauma unconsciously develop shallow breathing as a protective mechanism. Forcing deep breathing can feel overwhelming or even triggering. Instead, starting with gentle breath awareness and body-based approaches rather than structured techniques is helpful. Yoga for trauma and nervous system healing always prioritizes safety and gradual exploration.

Easy Ways to Begin Working with Breath

If structured breathwork for relaxation feels challenging, try incorporating gentle movement. Inhale while raising your arms overhead, feeling your ribs and abdomen expand. Exhale as you lower your arms, gently contracting your ribs as the abdomen deflates. Another option is taking a mindful walk with nasal breathing, allowing your breath to regulate naturally.

Breath awareness, stress relief techniques, and mindful breathing can all contribute to better sleep, reduced anxiety, and greater emotional balance. Integrating these practices into daily life can have profound effects on both mental and physical well-being.

Next Steps

A yoga therapist can help you establish functional breathing, guiding you in a gentle and progressive way. Yoga Therapy Associates offers private yoga therapy at four locations in Connecticut, and nationwide with virtual telehealth sessions. Learn more about yoga therapy here, or about our yoga therapists here.

Ready to book your intake? Schedule here, or book a free confidential phone consultation here. We’d love to connect and answer your questions.

References

1. Rowden, A. (2024, January 9). What is a normal respiratory rate for your age? Medical News Today. Medically reviewed by D. Sullivan. https://www.medicalnewstoday.com/articles/324409
2. Sapolsky, R. (2004). Why Zebras Don’t Get Ulcers. Holt Paperbacks.
3. Bordoni, B., Marelli, F., & Bordoni, G. (2016). A review of analgesic and emotive breathing: a multidisciplinary approach. Journal of Multidisciplinary Healthcare, 9, 97–102. https://doi.org/10.2147/JMDH.S101208
4. Gilbert, C. (2003). Clinical Applications of Breathing Regulation: Beyond Anxiety Management. Behavior Modification, 27(5), 692-709. https://doi.org/10.1177/0145445503256322
5. Ruth, A. (2015). The health benefits of nose breathing. Nursing in General Practice, 40-42. https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=518e51c3807f277b38c313062532f75211e080cf
6. McKeown, P. (2015). The Oxygen Advantage. HarperOne.