Breathe Better, Sleep Better: Clinically Proven Ways to Reduce Stress and Balance Your Nervous System

Breathe Better, Sleep Better: Why Shifting into Calm Matters

Breathing is something we do automatically - without thinking. Yet, the way we breathe has a profound influence on our health. Beyond delivering oxygen, breathing affects stress levels, sleep quality, and even the foods we crave. In my clinic, this is a topic I talk about with most clients, because understanding how breathing interacts with the nervous system and hormones can empower you to improve your overall well-being.

Breathing and the Stress Response

When we experience stress, our body shifts into “fight-or-flight” mode, releasing hormones like adrenaline and cortisol to prepare for action (McEwen, 2007). Rapid, shallow breathing reinforces this state, keeping the body alert and tense.

On the other hand, slow, deep breathing engages the parasympathetic nervous system (PNS) - our “rest and digest” mode (Jerath et al., 2015). This signals to the body that it’s safe to relax, helping to lower heart rate, release tension, and restore balance.

By consciously slowing your breath, even for a few minutes, you can shift your body from survival mode into recovery mode - a simple but powerful tool I teach clients for managing daily stress.

Sleep, Stress, and the Parasympathetic Nervous System

Sleep is when your body repairs, detoxifies, and resets, all under the guidance of the PNS (Porges, 2011; Xie et al., 2013). Conditions like sleep apnea, which cause repeated pauses in breathing, trigger stress hormone surges, fragmenting sleep and keeping the body in a near-constant state of alertness (Lavie, 2015).

Poor-quality sleep over time increases stress, reduces resilience, and can contribute to inflammation, fatigue, and hormonal imbalances. I see this pattern frequently in clients who feel “wired but tired,” and helping them restore calm often starts with breathing strategies and sleep support.

The Modern Challenge: Chronic Stress

Our modern, always-connected lifestyles can keep the sympathetic nervous system (SNS) - our fight-or-flight system - switched on. Between work stress, screen overload, and lack of rest, it’s hard for the body to engage the PNS fully (Thayer et al., 2012).

Breathing provides a direct way to restore equilibrium. Slow, rhythmic breathing activates the vagus nerve, a key PNS pathway, calming the nervous system and helping regulate stress hormones (Lehrer & Gevirtz, 2014).

Why Reclaiming Calm Matters

Building moments of calm into daily life isn’t just about relaxation - it’s about reprogramming the body’s response to stress.

Restoring balance between the SNS and PNS is vital for managing stress, supporting metabolic function, and promoting emotional well-being. Practices such as diaphragmatic breathing, mindfulness, yoga, and adequate sleep all help the PNS dominate, allowing the body to repair and rejuvenate (Jerath et al., 2015). In clinic, I often discuss these practices with clients because even a few minutes a day can make a measurable difference.

How Sleep Disruption Affects Food Choices

Sleep and stress also influence what we eat. Chronic sleep disruption increases cravings for sugary, high-fat foods by altering hunger hormones - ghrelin rises (boosting appetite) while leptin falls (reducing satiety) (Spiegel et al., 2004). This combination can drive overeating, weight gain, and metabolic dysfunction - a cycle that improved breathing and sleep can help break.

Practical Steps to Breathe and Sleep Better

• Diaphragmatic breathing: Place one hand on your chest and one on your belly. Breathe deeply so your belly rises before your chest. Aim for slow, steady breaths.

• Box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat for 2–5 minutes to calm the nervous system and activate the parasympathetic response.

• Mindfulness or meditation: Even 5–10 minutes a day can help lower stress hormones and improve sleep quality.

• Prioritise sleep: Create a consistent bedtime routine and reduce stimulants like screens and caffeine in the evening.

When we breathe better, we live better - body, mind, and spirit in harmony.

References

Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2015). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 85(5), 486-496. https://doi.org/10.1016/j.mehy.2015.05.009

Lavie, L. (2015). Oxidative stress in obstructive sleep apnea and intermittent hypoxia–revisited–the bad ugly and good: Implications to the heart and brain. Sleep Medicine Reviews, 20, 27-45. https://doi.org/10.1016/j.smrv.2014.10.003

Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756

McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873-904. https://doi.org/10.1152/physrev.00041.2006

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton Series on Interpersonal Neurobiology.

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008

Thayer, J. F., Åhs, F., Fredrikson, M., Sollers, J. J., & Wager, T. D. (2012). A meta-analysis of heart rate variability and neuroimaging studies: implications for heart rate variability as a marker of stress and health. Neuroscience & Biobehavioral Reviews, 36(2), 747-756. https://doi.org/10.1016/j.neubiorev.2011.11.009

Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., ... & Nedergaard, M. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373-377. https://doi.org/10.1126/science.1241224