How BREATH Helps You Heal (Essential 8 Series – Part 3)
Episode 61: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let’s say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This sends an immediate message to and through your nervous system to activate your relaxation response.
Breath is more than air. It’s a regulation tool, a reflection of your nervous system state, and a powerful healing resource hiding in plain sight and it’s estimated that at least 50% of the adult population has some kind of breathing inefficiency. Let’s change that!
In this episode of the Regulate & Rewire podcast, Amanda breaks down what makes breath such a potent ally in healing anxiety, depression, and dysregulation—and how to start using it in a way that’s safe and sustainable for your system.
📓 Download your Breath Workbook! – CLICK HERE
What We Cover in This Episode
- How your breath reflects your nervous system state—and can shift it
- Why most adults have dysfunctional breathing without knowing it
- Reactive tools for real-time regulation (like the physiological sigh)
- Proactive breath habits that build long-term resilience
- Cautions around intense breathwork styles and where to start instead
Breath is a Bridge Between Brain and Body
Your breath is one of the few body systems that’s both automatic and voluntary. That makes it a unique lever for healing.
Amanda walks through how chronic stress and modern life patterns lead most adults to shallow, dysfunctional breathing patterns. Mouth breathing, chest breathing, and breath-holding all signal the nervous system that it’s not safe—keeping us stuck in fight, flight, or freeze.
Breath isn’t just about oxygen. It influences vagal tone, emotional regulation, digestion, and immune function. And learning how to breathe differently can shift those systems in real time.
Reactive vs. Proactive Breathwork
Not all breathwork is created equal. Amanda breaks down two types:
- Reactive breathing: quick tools that help regulate in the moment (like extended exhales or the physiological sigh)
- Proactive breathing: consistent habits that strengthen the nervous system baseline (like nasal-only breathing or gentle daily breath awareness)
She explains why these small shifts often create more change than intense, cathartic breathwork—especially for people healing anxiety or trauma.
Start Small. Stay Safe. Build From There.
Many people try to dive into intense breath protocols and end up feeling worse. Amanda shares why it’s essential to meet your nervous system where it is.
She offers strategies for getting started with safe, effective breath practices:
- Notice your current patterns without judgment
- Experiment with nasal-only breathing during the day
- Try a 3-breath check-in before meals or transitions
- Use tools like mouth tape only with guidance and safety checks
She also emphasizes: healing breathwork is about consistency, not intensity. You don’t need hour-long sessions. You need repetition, safety, and slow progression.
Three Tangible Takeaways
- Your breath reflects your state. Learning to notice and shift it gives you agency in moments of stress or shutdown.
- Start with awareness. You can’t change what you don’t notice. Begin by observing your breath throughout the day.
- Simple is effective. Tools like the physiological sigh or nose-only breathing can offer huge gains when practiced consistently.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
