10 parasympathetic breathing exercises for sleep, stress and relaxation

Breathwork practice has become more popular in recent years due to the many benefits of mindful breathing. Yet, people still wonder about the science behind why and how breathing exercises work. As it turns out, the breath has more influence over the body’s parasympathetic nervous system than some might realize.

Let’s look at this connection between breathing and the parasympathetic nervous system and breathing exercises to help calm your system or prepare you for sleep.

What is parasympathetic breathing?

Let’s take a step back and explain what parasympathetic breathing is. More commonly known as deep breathing, parasympathetic breathing refers to breathwork exercises that can be used to activate the parasympathetic nervous system. This includes various techniques, from beginner's breathwork exercises to Pranayama exercises.

What is the parasympathetic nervous system?

The parasympathetic nervous system (PNS) is one of the two main branches of the autonomic nervous system (ANS), which regulates involuntary bodily functions that occur automatically without conscious effort. The other branch is the sympathetic nervous system (SNS).

The primary function of the parasympathetic nervous system is to promote the body's "rest and digest" response. When the PNS is activated, it helps the body conserve and restore energy, facilitates digestion, and supports various other activities associated with a relaxed state.

Key characteristics of the parasympathetic nervous system include:

• Rest and digest: The PNS promotes relaxation and recovery by increasing blood flow to the digestive organs, helping to enhance digestion and nutrient absorption.
• Slowing of heart rate: The PNS slows down the heart rate, which helps reduce overall cardiovascular activity during periods of rest.
• Bronchoconstriction: It constricts the airways in the lungs, reducing the respiratory rate and helping to calm the body.
• Pupil constriction: The PNS causes the pupils to constrict (get smaller), which improves near vision and visual acuity.
• Salivation: It stimulates salivary gland secretion, aiding in the initial digestion of food in the mouth.
• Bladder contraction: The PNS contracts the bladder, promoting urination.

The parasympathetic nervous system often works in opposition to the sympathetic nervous system. While the sympathetic system triggers the "fight or flight" response in times of stress or danger, the parasympathetic system helps restore balance and counteract the effects of stress by promoting relaxation and calming bodily functions.

The balance between the sympathetic and parasympathetic systems is crucial for maintaining optimal health in the body. Various activities, such as deep breathing exercises, meditation, and relaxation techniques, can help activate the parasympathetic nervous system and promote a state of calm and well-being.

What is the connection between breathing and the parasympathetic nervous system?

The parasympathetic nervous system and breathing are connected through the body's vagus nerve and fight-or-flight response. When someone is under stress, their autonomic (i.e. sympathetic) nervous system activates itself to help them escape danger. This triggers reactions like shallow breathing, rapid heartbeat, and anxious feelings.

Practicing slow, deep breathing informs the body that it’s safe now. This activates the parasympathetic nervous system and returns the body to a relaxed state. This helps to slow the heart rate, reduce anxiety, and even lower blood pressure.

Sympathetic vs. parasympathetic breathing

Sympathetic and parasympathetic breathing are two different types of breathing patterns. In general, sympathetic breathing is the body's response to stress or perceived danger, resulting in faster, shallower breaths, while parasympathetic breathing is associated with relaxation and slower, deeper breaths. 

Here are other indicators of the two different breathing patterns:

Sympathetic breathing

• Sympathetic breathing is associated with the "fight or flight" response, which is triggered when the body perceives stress, danger, or a threat.
• During sympathetic breathing, the SNS becomes dominant, increasing heart rate, blood pressure, and respiratory rate.
• Breaths are typically faster, shorter, and more shallow.
• The body prepares for action, and blood flow is redirected to the muscles and other essential organs to help cope with the perceived stress or threat.

Parasympathetic breathing

• Parasympathetic breathing is associated with the "rest and digest" response, which is activated when the body is in a relaxed state.
• When the parasympathetic system is dominant, it promotes relaxation, recovery, and restoration of the body's energy reserves.
• Breaths are generally slower, deeper, and more diaphragmatic (engaging the diaphragm more).
• The body conserves energy, and blood flow is directed toward digestion, tissue repair, and other restorative processes.

10 benefits of parasympathetic breathing

Parasympathetic breathing, also known as diaphragmatic or deep breathing, is a breathing technique that activates the parasympathetic nervous system (PNS). Engaging the PNS, this type of breathing offers several benefits for overall well-being and can help counteract the effects of stress. Some of the key benefits of parasympathetic breathing include:

1. Stress reduction: Parasympathetic breathing promotes relaxation and reduces the body's stress response. It helps lower cortisol levels (the stress hormone) and induces a calmer state of mind.
2. Anxiety and mood management: Deep breathing can help alleviate symptoms of anxiety and improve mood. It increases the release of endorphins, which are happy hormones associated with feelings of well-being and happiness.
3. Improved heart health: By slowing down the heart rate, parasympathetic breathing can be beneficial for cardiovascular health. It reduces the workload on the heart and helps maintain healthy blood pressure levels.
4. Enhanced digestion: Activating the PNS through deep breathing enhances blood flow to the digestive organs and supports better digestion and nutrient absorption.
5. Better sleep: Practicing parasympathetic breathing before bedtime can help promote relaxation and improve sleep quality.
6. Pain management: Deep breathing can help reduce the perception of pain by triggering the body's natural pain-relieving mechanisms and promoting muscle relaxation.
7. Enhanced focus and clarity: By calming the mind and reducing stress, parasympathetic breathing can improve focus, concentration, and mental clarity.
8. Balanced nervous system: Regular practice of parasympathetic breathing can contribute to a balanced autonomic nervous system, ensuring that both the sympathetic and parasympathetic branches function optimally.
9. Mind-body connection: Deep breathing encourages mindfulness and helps establish a stronger mind-body connection, fostering a deeper awareness of one's physiological and emotional state.
10. Immune system support: Chronic stress can weaken the immune system, but by promoting relaxation and reducing stress, parasympathetic breathing may indirectly support immune function.

10 breathing exercises to activate your parasympathetic nervous system

There are plenty of breathing techniques for the parasympathetic nervous system that are easy to learn. These are our suggestions for breathing exercises to activate the parasympathetic nervous system.

1. Diaphragmatic breathing

Diaphragmatic breathing, also called belly breathing or abdominal breathing, is the simplest form of breathing to activate the parasympathetic nervous system. It involves breathing using the abdominal muscles to make full use of the respiratory system.

Diaphragmatic breathing for the parasympathetic nervous system is incredibly easy to do, and can be done anywhere at any time.

How to do it:

1. Get into a comfortable position, either sitting up or lying down.

2. Place one hand on your chest and the other on your stomach.

3. Take a deep breath in through your nose, feeling your stomach expand as the air enters your body.

4. Slowly exhale through your nose, feeling your stomach lower as the air leaves your body.

5. Repeat these steps as many times as desired.

2. Box breathing

Box breathing (also known as square breathing, 4-4-4-4 breathing, or ‘sama vritti’) is another easy method of deep breathing that activates the parasympathetic nervous system.

Considered a step up from the equal breathing exercise, this technique involves breathing at equal intervals. Like diaphragmatic breathing, this is also a form of parasympathetic nervous system breathing that is easy to do at any time and in any location.

How to do it:

1. Get into a position you find comfortable, either sitting up or lying down.

2. Breathe in through your nose for a count of 4 seconds.

3. Hold your breath for another count of 4 seconds.

4. Exhale through your nose for a count of 4 seconds.

5. Hold your breath again for a count of 4 seconds.

6. Repeat this cycle as many times as desired.

3. 4-7-8 breathing

4-7-8 breathing is another popular breathwork exercise for breathing for the parasympathetic nervous system. It’s a modern technique that involves breathing using the intervals listed in its name. This technique is widely used for its ability to relieve stress and anxiety and help people relax and fall asleep.

How to do it:

1. Make yourself comfortable, either sitting up or lying down.

2. Inhale through your nose for a count of 4 seconds.

3. Hold your breath for a count of 7 seconds.

4. Exhale through your nose for a count of 8 seconds.

5. Repeat this cycle as many times as desired.

4. Alternate nostril breathing

Alternate nostril breathing, known in Pranayama as ‘nadi shodhana’ or ‘anulom vilom’, is a breathwork exercise that involves alternating inhales and exhales between the two nostrils of the nose.

Although popular as a method of improving breathing, it is widely used for stress relief due to its relaxing qualities. It’s best performed in a safe space that allows for focusing on the exercise.

How to do it:

1. Find a quiet space and sit down in a comfortable position.

2. Take your right hand and place your right thumb on your right nostril.

3. Inhale through your left nostril.

4. Place your right ring finger on your left nostril, and lift your thumb from your right nostril.

5. Exhale through your right nostril.

6. Inhale through your right nostril.

7. Place your right thumb back on your right nostril and lift your ring finger from your left nostril.

8. Exhale through your left nostril.

9. Repeat this cycle as many times as desired.

5. Breath focus technique

The breath focus technique is a parasympathetic breathing meditation that can be used whenever you need to practice mindfulness or calm yourself down. It involves thinking of a relaxing image, word, or phrase of your choice that will become your main focus. This exercise is also great if you need to clear your mind or improve your breathing patterns.

How to do it:

1. Find a comfortable position, either sitting or lying down.

2. Notice the way you’re breathing, but try to avoid changing it.

3. Switch between your normal way of breathing and deep breaths, noticing the differences between the two styles.

4. Continue to breathe deeply for a few minutes.

5. When you’re ready, place one hand on your belly, noticing how it moves as you breathe.

6. Exhale through your mouth, sighing loudly as you do so.

7. As you continue to breathe, begin to think of your chosen image, word, or phrase.

8. Picture waves bringing peace into your body as you inhale.

9. Picture tension and anxiety being washed away as you exhale.

10. Continue to do this until you feel fully relaxed.

6. Resonant breathing

Resonant breathing, also called coherent breathing, is a breathwork exercise that affects the parasympathetic nervous system and breathing rate. The goal of the exercise is to keep your breaths per minute between 5 and 7, which results in an ideal breathing rate.

While nearly identical to the diaphragmatic breathing exercise, this technique has the added task of timing your breathing intervals.

How to do it:

1. Get into a comfortable position.

2. Inhale for a count of 5 seconds.

3. Exhale for a count of 5 seconds.

4. Repeat these steps as many times as desired.

7. Pursed lip breathing

Pursed lip breathing is a breathing exercise designed to help strengthen the lungs and improve breathing. It is widely recommended by medical professionals for those looking to establish a normal breathing rate. However, it also works great as a form of parasympathetic breathing for promoting relaxation.

How to do it:

1. Sit up in a comfortable position, and relax your neck and shoulders.

2. Inhale through your nose for a count of 2 seconds, keeping your mouth closed.

3. Purse your lips like you’re about to blow air.

4. Breathe out through your lips for a count of 4 seconds.

5. Repeat these steps as many times as desired.

8. Lion’s Breath

Lion’s Breath, known in Pranayama as ‘simhasana’, is a breathwork technique that can be practiced on its own or paired with the Lion’s Pose in yoga.

This exercise is widely practiced for its ability to relieve stress and help improve mental health. It’s also great for those wanting to make use of deep breathing and the parasympathetic nervous system.

How to do it:

1. Sit up in a comfortable position.

2. Lean forward slightly, placing your hands on your knees or the floor.

3. Spread your fingers out as wide as possible.

4. Breathe in through your nose.

5. Open your mouth wide, sticking your tongue out and down towards your chin.

6. Breathe out forcefully through your mouth while making a “ha” sound as the breath travels across your tongue.

7. Spend a few minutes breathing as you normally would.

8. Repeat these steps up to 7 times.

9. End your session with a few minutes of deep breathing.

9. Humming bee breath

Humming bee breath, known as ‘bhramari’ in Pranayama, is a breathing technique that makes use of humming. It's a great exercise for those looking to relax and relieve the stresses of the day.

The technique can also help to soothe pain and lower blood pressure due to its effect on the parasympathetic nervous system.

How to do it:

1. Sit or lie down with your eyes closed.

2. Place your index fingers inside your ears.

3. Breathe in deeply through your nose.

4. As you exhale, press down on the insides of your ears and hum. You may choose to keep your fingers pressed down, or continuously move them in and out of your ears.

5. Inhale again.

6. Repeat these steps as many times as desired.

10. Ujjayi Breath

Ujjayi Breath, also known as Victorious Breath, is a Pranayama breathwork exercise that can be used to enter a meditative state. Many have used this technique to combat anxiety or relax in general. It’s also great at helping calm thoughts and even improve body temperature.

How to do it:

1. Sit up in a comfortable position and relax your shoulders.

2. Close your mouth while attempting to constrict the muscles in your throat.

3. Breathe in while allowing the air to pass through your constricted throat. This may cause a friction sound.

4. Inhale until your chest feels full.

5. Hold your breath for 6 seconds.

6. Breathe out as naturally as possible. Try to keep your face and nose relaxed as you do this.

7. Allow yourself to relax. Spend a few minutes breathing as you normally would.

8. Repeat these steps as many times as desired. You can do this up to 5 times per day.

Reset with parasympathetic breathing exercises

So, if you were wondering how to activate the parasympathetic nervous system with breathing, now you have your answer. As we just explained, diaphragmatic breathing activates the parasympathetic nervous system, so this is all you need to do.

If you’re new to deep breathing exercises, you’ll benefit from exploring various breathwork techniques and guided resources, such as videos or workshops, to find what works for you.