Breathe, Girl, Breathe
- Sana Lifestyle
- Dec 12, 2025
- 2 min read
Breathwork has become so trendy in the last few years, especially after COVID, but there’s so much more to it. Breathing acts as a bridge between the conscious mind and involuntary bodily functions. By deliberately changing breathing patterns, we can modulate our nervous system and influence brain function.
Physiological Effects…
* Autonomic Nervous System Regulation:Conscious breathing activates the parasympathetic nervous system (the “rest and digest” system), counteracting the “fight-or-flight” response of the sympathetic nervous system.
* Studies consistently show that slow breathing techniques can lead to a significant, modest decrease in blood pressure and heart rate.
* Heart Rate Variability (HRV) improvement.
* Hormone regulation (lessen cortisol).
* Enhanced gas exchange.
* Pain management: Intentional breathing can trigger the body’s natural pain-management systems, making it a useful non-pharmacological tool during physical exertion, labour, or for managing chronic pain.
Psychological Effects…
* Stress, anxiety and depression reduction.
* Improved mood and emotional regulation.
* Enhanced cognitive function.
* Better sleep quality
Research Data Tips…
• Just 5 minutes of breathwork (like cyclic sighing) a day, can yield significant benefits.
• No singular breathwork is better than another.
• As with many behaviours, consistent practice is often key to effective skill learning and adaptation.
• Breathe practices should be performed in a comfortable position without prolonged standing or involuntary diaphragmatic immobilisation.
• Is equally as effective in a group or singular setting.
Types Of Breathwork…
• Diaphragmatic Breathing: Emphasises using the diaphragm muscle, promoting deep, slow breathing.
• Box Breathing: Involves equal duration for inhale, hold, exhale, and hold (e.g., 4-4-4-4 counts), often used by military personnel to regulate stress in high-pressure situations.
• Coherent/Slow-Paced Breathing: Involves breathing at a consistent slow rate, often around 6 breaths per minute (e.g., 5-second inhale, 5-second exhale), which is optimal for maximising HRV and vagal tone.
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