Breathing With Purpose: Using Breathwork to Support Brain Health

Most of us breathe without thinking about it. It is automatic. But over time, I have learned that the way we breathe can actually change how we feel, how we sleep, how we handle stress, and even how much energy we have throughout the day.

Breathwork was never in my routine before sustaining my brain injury. Some breathing techniques help me feel calm and grounded, while others help wake me up and give me energy when I need it. There are different types of breathwork depending on what your body and brain need in that moment.

What I find interesting is how different types of breathing can create completely different effects in the body.

The first is the sympathetic nervous system, which is more connected to energy, alertness, and activation. Certain styles of breathing, like Wim Hof breathing, can help stimulate this system. This type of breathing usually involves quicker inhales and exhales, often through the mouth, followed by a breath hold after the final exhale. Typically, it is around 30 to 50 breaths before holding the breath.

This kind of “up regulated” breathing can be helpful in the morning when waking up or anytime you need a boost in energy or focus.

On the opposite side is the parasympathetic nervous system, which is connected to calm, relaxation, and rest. “Down regulated” breathing helps bring the body into a more settled state and can be especially helpful before bed, during stressful moments, or anytime anxiety feels high.

One simple example is slow breathing through the nose with a longer exhale, sometimes breathing out for around eight seconds. It sounds simple, but slowing the breath down can have a surprisingly calming effect on both the mind and body.

One type of breathing I have found especially helpful is coherent breathing. This involves breathing in for about 5.5 seconds and breathing out for about 5.5 seconds, which works out to around five or six breaths per minute.

Coherent breathing can be great for reducing stress and anxiety. It is also something that can be done almost anywhere. If I wake up during the night and cannot fall back asleep, I will often do coherent breathing through my nose before meditation. I also find it helpful during long drives, stressful days, or moments where my mind feels overstimulated.

Another breathing technique that can help in the moment is something called the physiological sigh. This technique can be helpful when you need to calm yourself quickly.

It involves taking two inhales through the nose, followed by one long exhale through the mouth.

First, take a slow deep inhale through the nose. Then take a second quick inhale through the nose to completely fill the lungs. After that, slowly exhale through pursed lips until all the air is released from the belly.

Personally, I use both techniques at different times depending on what my body needs, whether that is calming myself before sleep or regulating stress during the day.

Something else I have learned more about is the benefit of nasal breathing, especially at night. Many people are now paying attention to things like mouth taping during sleep to encourage breathing through the nose instead of the mouth. Better sleep, more energy, and waking up feeling more rested are some of the benefits people often talk about.

I have also used the Othership breathwork app for years and found it helpful for exploring guided breathwork sessions depending on what I need, whether that is more energy, less stress, or simply a moment to slow down.

The biggest thing I have learned is that breathwork does not need to be complicated. You do not need an hour-long routine or perfect technique. Breathwork is about learning how to work with your body instead of against it.

Sometimes your body needs calm, sometimes it needs energy, and sometimes the most powerful thing you can do is simply pause and take a breath.

Corbin Coulter
Brain Health Advocate