Using Breath as a Tool to Ground and Help Emotional Regulation
Breathwork is a simple yet powerful practice that doesn’t require any equipment and can be done almost anywhere. It can be especially helpful during moments of overwhelm, anxiety, or disconnection from the body.
“Breath is the bridge that connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.”
— Thich Nhat Hanh, The Miracle of Mindfulness: An Introduction to the Practice of Meditation
The breath is closely connected to the nervous system. You may have noticed that during times of stress, it becomes harder to take a deep breath or that you sometimes unconsciously hold your breath. Practicing slow, intentional breathing can help shift the body out of a stress response and into a calmer state. For individuals living with ADHD, trauma, or PTSD/C-PTSD, breathwork can offer an immediate and accessible way to support emotional regulation.
The Science Behind Breathwork
Breathing directly influences the Autonomic Nervous System (ANS), which regulates the body’s response to stress. The two key branches of the ANS are:
The sympathetic nervous system, which activates the fight-or-flight response.
The parasympathetic nervous system, which supports rest and recovery.
When feeling anxious or dysregulated, the body may become stuck in sympathetic overdrive, working overtime to manage perceived threats. Controlled breathing activates the vagus nerve and engages the parasympathetic nervous system, helping to slow the heart rate and deliver oxygen-rich blood to the brain and body for a sense of calm and safety.
How Breathwork Supports Emotional Regulation
When flooded with emotion, clear thinking often becomes difficult. The nervous system shifts its focus to immediate survival, deprioritizing cognitive function. Conscious breathing helps slow this process by:
Quieting down racing thoughts and reducing reactivity
Enhancing body awareness and promoting mindfulness
Balancing energy levels and focus
Breathwork also provides the mind with something steady to focus on. Counting or tracking breaths can anchor attention in the present moment and signal to the body that it’s safe to soften and let go.
Breathwork Techniques for Grounding and Regulation
There are many breathing techniques that are useful for various levels of experience. Here are five approaches you can explore and incorporate into your self-regulation toolkit:
Box Breathing
• How it works: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for several cycles. You can begin with 3-second intervals or increase to 5 seconds as you build comfort.
• Why it helps: The repetitive structure slows the breath and invites stillness. Breath holds promote mindfulness and help create space in the lungs.
• When to use: Particularly useful during transitions—try it before a meeting or exam, after a conflict, or as part of a bedtime routine.4-7-8 Breathing
• How it works: Inhale for 4 seconds, hold for 7, exhale for 8. Complete a few cycles, then take a full breath in and out to check in with yourself. Continue as needed.
• Why it helps: The extended exhale slows the heart rate, while the breath hold introduces a pause that supports emotional regulation.
• When to use: Ideal before sleep or in moments of acute anxiety or emotional intensity.Belly Breathing (Diaphragmatic Breathing)
• How it works: Place one or both hands on your belly. Inhale and notice your abdomen rise; exhale and feel it lower. Repeat for as long as feels good.
• Why it helps: Encourages fuller, deeper breaths by engaging the diaphragm, countering the shallow chest breathing that often accompanies stress.
• When to use: When experiencing tightness, tension, or difficulty taking a full breath.Resonant Breathing (5–6 Breaths Per Minute)
• How it works: Inhale for 5–6 seconds, exhale for 5–6 seconds. Maintain this rhythm for several minutes or 10–15 breath cycles.
• Why it helps: This breathing rate increases heart rate variability (HRV), which is linked to greater resilience and reduced stress.
•When to use: Can be practised daily as a preventative tool to support nervous system balance over time.Physiological Sigh (Sighing Breath)
• How it works: Take a breath in, then release a long, audible sigh on the exhale. Repeat two or three times.
• Why it helps: Physically releases tension and signals safety to the nervous system.
• When to use: In moments of frustration, pressure, or anytime you need to release built-up emotion.
Incorporating Breathwork Into Daily Life
One of the best things about breathwork is its flexibility—it doesn’t have to be a formal practice. It can be woven into your daily rhythm and used in real-time. Some ways to integrate breathwork include:
Using it in therapy sessions to help stay regulated during emotional processing
Pairing it with mindfulness practices, yoga, walking, or stretching for deeper presence
Creating a personal “breathwork toolbox” with techniques suited to your current emotional or physical state (Tip: noting how you feel before and after a technique can help guide you in the future)
Conclusion
Try one of the techniques above today and observe what shifts. Even a single minute of intentional breathing can help you feel lighter and more grounded—even if you’re already feeling calm. Like any other skill, breathwork improves with consistent practice. Over time, it can become a natural reflex rather than a last resort.
If your first experience with breathwork feels uncomfortable or difficult, that’s completely normal. This is especially true if you’re not used to breath holds or have experienced trauma. Working with a therapist or somatic practitioner can provide support and help you navigate the practice safely.
Your breath is always with you. Learning to work with it rather than against it can offer a powerful way to feel more centred, emotionally regulated, and in control, even when life feels overwhelming.
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