Breathwork and the Autonomic Nervous System: A Scientific Exploration of Breathing Techniques, Tetany, and Physiological Effects

Breathwork is a powerful tool that modulates the autonomic nervous system (ANS), influencing physiological and psychological states. Different breathing techniques—varying in inhale/exhale patterns, nasal vs. mouth breathing, and breath retention—affect oxygen (O₂) and carbon dioxide (CO₂) levels, which play a critical role in nervous system balance. This article explores the science of breathwork, its effects on the sympathetic (SNS) and parasympathetic nervous system (PNS), the phenomenon of tetany, and the benefits of different breath styles in stress reduction, athletic performance, and mental well-being.

The Science of Breathwork: How Breathing Controls Your Nervous System

Breathing is one of the few bodily functions that can be controlled both consciously and unconsciously, making it a direct gateway to the autonomic nervous system (ANS). The ANS has two branches:

The Sympathetic Nervous System (SNS): Triggers the “fight-or-flight” response, increasing heart rate, blood pressure, and cortisol levels.
The Parasympathetic Nervous System (PNS): Activates the “rest-and-digest” state, promoting relaxation, digestion, and recovery.

Breath control has been scientifically shown to shift the balance of the ANS, allowing individuals to regulate their mental state, immune system, and overall health (Ertürk & Özden, 2025).

Breathing patterns influence the body in several ways:

CO₂ and O₂ Regulation: Controlled breathing balances CO₂ and O₂ levels, enhancing oxygen delivery and preventing hyperventilation.
Heart Rate Variability (HRV): Slow, deep breathing improves HRV, a key indicator of stress resilience and nervous system flexibility.
Vagus Nerve Activation: Certain breathing styles stimulate the vagus nerve, which plays a crucial role in reducing stress and inflammation.

By mastering different types of breathwork, individuals can improve mental focus, emotional well-being, and physical endurance.

Tetany in Breathwork: What Causes Muscle Spasms and How to Prevent Them

What is Tetany?

Tetany refers to involuntary muscle contractions, numbness, tingling, or cramping, often triggered by CO₂ depletion and respiratory alkalosis. This occurs when rapid or intense breathing lowers CO₂ levels too much, causing an imbalance in blood pH and nerve overexcitability.

Common Causes of Tetany in Breathwork

Hyperventilation: Fast breathing, especially through the mouth, can eliminate too much CO₂, leading to dizziness, numbness, and muscle spasms.
Overuse of High-Intensity Breathwork: Techniques like Wim Hof Breathing, Holotropic Breathing, and Kapalabhati can induce tetany when performed excessively.
Mouth Breathing vs. Nasal Breathing: Mouth breathing leads to more CO₂ loss, while nasal breathing helps maintain optimal O₂ and CO₂ levels.

How to Prevent Tetany in Breathwork

Nasal Breathing: Always breathe through the nose to retain CO₂ and regulate oxygenation.
Exhalation Control: Prolonging exhalation (4:6 or 5:7 inhale/exhale ratio) prevents CO₂ depletion.
CO₂ Tolerance Training: The Buteyko Method uses slow, shallow breathing and breath holds to increase CO₂ resilience.
Gradual Adaptation: Slowly increase exposure to intense breathwork techniques instead of diving in too quickly.

Tetany is not dangerous, but it is a clear sign of hyperventilation and CO₂ imbalance. Learning to breathe correctly can prevent discomfort and optimize breathwork benefits.

Best Breathwork Techniques for Nervous System Regulation

Slow Breathing for Relaxation and Stress Reduction

These techniques enhance parasympathetic activity, lower cortisol levels, and promote deep relaxation.

Diaphragmatic Breathing (Belly Breathing)
- How to Do It: Inhale deeply through the nose (4-6 sec), expand the belly, then exhale slowly through the mouth (6-8 sec).
- Benefits: Lowers heart rate, stress hormones, and blood pressure.
- Best for: Anxiety, insomnia, PTSD, and emotional regulation.
Coherent Breathing (6 Breaths Per Minute)
- How to Do It: Breathe in and out for 5-6 seconds each, maintaining rhythmic breathing.
- Benefits: Optimizes HRV, nervous system balance, and mental clarity.
- Best for: Emotional regulation, mindfulness, and deep relaxation.
Buteyko Breathing (CO₂ Optimization)
- How to Do It: Breathe lightly through the nose, reduce air intake, and hold the breath briefly after each exhale.
- Benefits: Increases CO₂ tolerance, improves oxygen absorption, and reduces hyperventilation symptoms.
- Best for: Asthma, panic attacks, and stress resilience.

Energizing Breathwork for Performance and Focus

These breathing techniques increase oxygen intake, activate the SNS, and enhance alertness.

Wim Hof Method (WHM)
- How to Do It: Take 30 deep inhales and fast exhales, then hold the breath after exhalation.
- Benefits: Boosts adrenaline, endurance, and immune function.
- Best for: Cold exposure, athletic performance, and resilience training.
Bhastrika Breathing (Bellows Breath)
- How to Do It: Forceful inhales and exhales through the nose, in a rapid, rhythmic pattern.
- Benefits: Stimulates circulation, oxygenation, and metabolic function.
- Best for: Energy boost, fatigue recovery, and mental alertness.
Kapalabhati Breathing (Skull-Shining Breath)
- How to Do It: Short, sharp exhales through the nose with passive inhales.
- Benefits: Clears mental fog, improves oxygen delivery, and enhances focus.
- Best for: Brain function, concentration, and detoxification.

Breathwork for Athletic Performance and Recovery

Athletes and fitness enthusiasts use breathwork to improve endurance, recovery, and resilience.

Nasal Breathing During Exercise
- Enhances CO₂ retention, reduces lactic acid buildup, and improves aerobic efficiency.
- Used by elite runners, weightlifters, and endurance athletes.
Box Breathing (Used by Navy SEALs)
- How to Do It: Inhale (4 sec) → Hold (4 sec) → Exhale (4 sec) → Hold (4 sec).
- Benefits: Increases focus, resilience, and mental clarity under stress.
- Best for: Military personnel, high-performance athletes, and stress management.

The Power of Conscious Breathing

Breathwork is a scientifically backed method to enhance mental, emotional, and physical well-being. Understanding how different breathing techniques impact the nervous system allows individuals to optimize health, performance, and relaxation.

Whether you’re looking to calm anxiety, boost energy, improve endurance, or recover faster, breathwork is a powerful, drug-free tool that anyone can incorporate into daily life.

Take Control of Your Breath, Take Control of Your Life

What can breathwork do for me?

Now that you understand the science and power of breathwork, imagine what it would be like to unlock your full potential using the right techniques, customized to your unique needs. Whether you’re looking to reduce stress, enhance mental clarity, improve athletic performance, or build resilience, there’s a breathwork practice that can transform your daily life.

But here’s the truth: Breathwork is more than just a practice—it’s a skill. And like any skill, guidance and consistency make all the difference.

What if you could learn to breathe in a way that maximizes energy, focus, and calm whenever you need it?
What if you could train your nervous system to switch between relaxation and high performance with ease?
What if you had access to a structured breathwork program designed to help you achieve your goals faster and with more confidence?

If you’re ready to take your breathwork practice to the next level, there is a way to go deeper. Whether it’s personalized coaching, guided breathwork sessions, or a complete training program, you can harness the power of breath to transform your mind, body, and performance.

Now is the Time to Begin Your Journey

If you’ve been feeling disconnected, stuck, or overwhelmed, this is your sign to prioritize your well-being. My services fill up quickly, so I encourage you to book your session or join a program before spots run out.

🌿 Private sessions available in Varsity Lakes, just minutes from Robina and Burleigh Heads.
🌿 Online weekly breathwork for ongoing support—join from anywhere!
🌿 Instructor training for those ready to take their breathwork practice to the next level.
🌿 Spots are limited—don’t wait for burnout to take over. Let’s create space for you to breathe, heal, and thrive.

Click below to book your session or learn more about my offerings. Your healing starts today.
👉 Book Your Breathwork & Reiki Session | Join Online Sessions | Instructor Training Info

With love and healing,
Emely “Mimmi” Ebbersten
Holistic Life & Wellness Coach | Breathwork Facilitator | Energy Healer

References

Brem, S. (2024). Vagus nerve stimulation: Novel concept for the treatment of glioblastoma and solid cancers by cytokine (interleukin-6) reduction, attenuating the SASP. Brain, Behavior, & Immunity-Health. Retrieved from ScienceDirect.
Castle, R., Chopra, D., Smith, R. L., & Murali, P. (2024). A Prospective on Vagal Tone via Auricular Stimulation and Deep Breathing. ResearchGate. Retrieved from ResearchGate.
Ertürk, Ç., & Özden, A. V. (2025). Effects of Auricular Vagus Nerve Stimulation and Deep Breathing on the Autonomic Nervous System. Journal of Clinical Medicine. Retrieved from MDPI.
Ehrens, D., Jacobs, K., Thawornbut, I., Stewart, A. (2024). A Novel Earable Platform for Vagal Activation Monitoring during Transcutaneous Auricular Vagal Nerve Stimulation using Heart Rate Variability Analysis. Companion of the 2024 ACM International Conference on Multimodal Interaction. Retrieved from ACM Digital Library.
Mauro, M., Zulian, E., Bestiaco, N., & Polano, M. (2024). Slow-Paced Breathing Intervention in Healthcare Workers Affected by Long COVID: Effects on Systemic and Dysfunctional Breathing Symptoms. Biomedicines. Retrieved from MDPI.
Singh, N. (2024). Neurobiological Basis for the Application of Yoga in Drug Addiction. Frontiers in Psychiatry. Retrieved from Frontiers.
Storniolo, J. L., Correale, L., & Buzzachera, C. F. (2025). New Perspectives and Insights on Heart Rate Variability in Exercise and Sports. Frontiers in Sports. Retrieved from ResearchGate.

Breathwork and the Autonomic Nervous System: A Scientific Exploration of Breathing Techniques, Tetany, and Physiological Effects

March 3, 2025 No Comments

Breathwork is a powerful tool that modulates the autonomic nervous system (ANS), influencing physiological and psychological states. Different breathing techniques—varying in inhale/exhale patterns, nasal vs. mouth breathing, and breath retention—affect oxygen (O₂) and carbon dioxide (CO₂) levels, which play a critical role in nervous system balance. This article explores the science of breathwork, its effects on the sympathetic (SNS) and parasympathetic nervous system (PNS), the phenomenon of tetany, and the benefits of different breath styles in stress reduction, athletic performance, and mental well-being.

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Feeling drained, disconnected, or overwhelmed by the demands of life? Nalu Breathwork is a transformative, wave-like breathing technique that promotes deep emotional healing, clarity, and balance—without the intensity of traditional breathwork styles. If you’re in Varsity Lakes, Robina, or Burleigh Heads, discover how this gentle yet powerful practice can help you regulate emotions, release stress, and reconnect with your inner calm. Pair it with Reiki Energy Healing for a truly holistic experience.

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The holiday season is here — a time for real connection, joy, and moments that no social media feed can truly capture. Yet, with more time at home, the urge to scroll can become stronger. This year, why not step away from the screen and fully immerse yourself in the magic of the season? Here’s how to start your holiday social media detox and why it’s worth it.

Upcoming Workshops & Courses

Hawaiian Breathwork
and Connection

Sunday 18th March - 8-10am

Join us at Fitlife Bootcamp in Varsity Lakes for our monthly morning Hawaiian breathwork and connection, giving ourselves an energy boost in time for the new week.

Hawaiian Breathwork is hearth-based, where we focus our intention on our breath and healing into our heart space with love.

The session will include connection with self and others on a deeper level, and then we go deeper into the meditative state through guided breathwork,

and finishing up with a grounded tea ceremony.

Scandinavian Breathwork and Healing Meditation

Thursday 28th March - 6.30-8.30PM

Join Andrew & Mimmi in Currumbin Gecko Hall, for an evening of breathwork, healing and meditation. When you participate in these events, you are reconnecting to your breath, resetting your body, mind & emotions and allowing a space to return to balance within.

This event will be perfect if you wish to:

Experience a deeply relaxing and healing evening;
Release any tension in your mind and body;
Be nurtured in a space of healing, acceptance and spiritual awakening.

Rainforest Walk for Mental Health

Sunday 31st March - 8-11am

Join us on a meaningful journey through nature as we hike for a cause close to our hearts – raising awareness for individuals battling mental health. We are hiking the 4km circuit down Purling Brook Falls in our wonderful Springbrook National Park.

Free event! – RSVP essential

Bring: comfortable shoes, water bottle, sunscreen, picnic lunch, something to sit on.
The circuit is 4km and takes approximately 2 hours to walk, it is suitable for most ages and fitness levels.

Online Breathwork

Join us for weekly breathwork online, from anywhere in the world

Experience transformation from the comfort of your own home through Conscious Circular Breathing. Join our weekly community circle, only $5/session.

Reset & Renew: Weekly online Breathwork

Find inner peace and clarity through guided circular breathwork

Master the art of deep conscious breathing for relaxation and self-discovery

Learn to release stress and tension for a more balanced life

Discover the power of breathwork to enhance your overall well-being

This conscious, circular breathing style of Breathwork originates in Hawaii. In this style of breathwork, you are always in full control of your own breath, and can take it as deep as you desire. I always focus on feeling into your heart space. Breathing together like this under a longer period of time, releases blockages, lessen stress and anxiety and bring you to a state of bliss, joy and stillness. Please don’t hesitate to reach out with questions prior to booking.

The Ultimate 28 day Tech Detox Challenge

Ready to Break Free from Tech Overload and doom scrolling?

Are you feeling overwhelmed by constant digital distractions? Do you find yourself mindlessly scrolling, checking your phone, or feeling drained by endless screen time?

I invite you to join my 28-Day Ultimate Tech Detox Challenge, starting on 6th January. Over the course of this transformative program, you’ll gain powerful tools and techniques to reduce tech dependency, improve focus, and build healthier digital habits. By the end of the challenge, you’ll feel more balanced, present, and empowered—free from the constant pull of your devices.

What you can expect from both the 28-Day Tech Detox Challenge and the Free Mini Course:

Practical tips for reducing screen time and creating balance in your day
Tools to help you build healthier digital habits
Clear steps to set boundaries with technology and reclaim your time
A supportive community and expert guidance every step of the way

If you’re ready to regain control of your time and transform your relationship with technology, start with the FREE 3-Day Mini Course or jump straight into the 28-Day Ultimate Tech Detox Challenge.

TIMELESS HEALING

Breathwork and the Autonomic Nervous System: A Scientific Exploration of Breathing Techniques, Tetany, and Physiological Effects

The Science of Breathwork: How Breathing Controls Your Nervous System