Salutaris

The Science Behind the Power of Breath

Breathing is something we do automatically—about 20,000 times a day—yet few people realise how powerfully it connects to the nervous system and immune function. Emerging research shows that by consciously changing how we breathe, we can influence stress levels, inflammation, and even how our body fights infection.

In 2014, researchers Matthijs Kox, Lucas van Eijk, Jelle Zwaag, and Peter Pickkers at Radboud University in the Netherlands published a groundbreaking study in PNAS (Proceedings of the National Academy of Sciences). Their findings revealed that a specific form of breathwork could allow people to voluntarily activate their sympathetic nervous system—the “fight-or-flight” response—and in turn, reduce inflammation.

A Study That Redefined What Breathing Can Do

In the experiment, healthy volunteers trained in a technique involving deep rhythmic breathing, meditation, and cold exposure. After ten days, both trained and untrained participants were injected with a small dose of bacterial toxin. This triggered an innate immune response—a temporary, flu-like inflammation used to study immunity.

While the untrained group developed fever, chills, and fatigue, the trained group experienced:

• Higher levels of adrenaline (epinephrine)—the body’s key “activation” hormone
• An early increase in the anti-inflammatory cytokine IL-10
• Reduced pro-inflammatory cytokines (TNF-α, IL-6, IL-8)
• Far fewer flu-like symptoms

The study demonstrated that through breathing, participants could intentionally activate the sympathetic nervous system and suppress inflammatory reactions—something previously thought impossible without drugs or external stimulation.

How Breathwork Influences the Autonomic Nervous System

The breathing method used in the study involved cycles of vigorous deep breathing followed by short breath holds. These cycles temporarily altered blood levels of oxygen and carbon dioxide, changing the body’s pH balance and sending strong signals to the brain’s breathing and autonomic control centres.

This caused a surge of sympathetic nervous system activity, releasing adrenaline into the bloodstream. Adrenaline interacts with immune cells, triggering an increase in anti-inflammatory molecules and a decrease in pro-inflammatory ones. In simple terms, the breath acted as a switch, shifting the body from an “inflammatory” to an anti-inflammatory state.

Scientists describe this as voluntary control over a system once believed to be automatic. It’s a remarkable demonstration of how conscious breathing can influence hormones, inflammation, and immune resilience.

What This Means for Everyday Health

Inflammation is a natural part of healing, but when it stays switched on too long, it can contribute to fatigue, anxiety, and chronic diseases. Techniques that help regulate inflammation—like gentle breathwork—offer a natural, low-cost way to support both mental and physical wellbeing.

That said, the researchers caution that their full method (which included intense breathing and cold exposure) was done under medical supervision. It’s not suitable for everyone, and extreme breath-holding or hyperventilation can be risky without guidance.

A Safe, Gentle Breathing Protocol You Can Try

This simplified version captures the calming and energising effects of the study’s breathing practice but avoids the more intense elements. It’s designed for healthy adults seeking a natural way to balance stress and support nervous system health.

Safety first:

• Always practice while seated or lying down in a safe, comfortable space.
• Do not practice while driving, swimming, or standing (to state the obvious!).
• If you have heart, lung, or neurological conditions or are pregnant, consult a healthcare professional first.
• Stop immediately if you feel dizzy or unwell.

Step-by-Step Routine (about 5 minutes)

1. Settle in: Sit or lie comfortably, relax your face and shoulders, and close your eyes.
2. Rhythmic breathing: Inhale slowly through your nose or mouth for 3–4 seconds, then exhale softly for 3–4 seconds. Keep the rhythm smooth and steady. Continue for 20–30 breaths.
3. Gentle breath hold: After your final exhale, hold your breath comfortably for 10–15 seconds, or until you naturally need to breathe again.
4. Recovery breath: Inhale deeply, exhale normally, and rest for 30 seconds.
5. Repeat 2–3 rounds.

Finish by sitting quietly for a minute, observing any sensations. You might notice tingling, warmth, or calm focus—signs that your autonomic nervous system is gently rebalancing.

The Takeaway

The study by Kox and colleagues demonstrated that with focused breathing, humans can directly influence their autonomic and immune systems—a concept once thought impossible. While the research used advanced methods and medical oversight, its message is universal: the breath is a powerful tool for self-regulation.

Even gentle, rhythmic breathing can reduce stress, improve mood, and promote balance between the body’s “activation” and “recovery” systems. Through the simple act of mindful breathing, we can tap into the body’s natural intelligence—one breath at a time.

There is a lot of attention given to breathwork at the moment and many unsafe ways to do it. It is important that you understand, prior to starting any controlled breathwork, exactly what you are doing and any potential associated risks.

As with all aspects of good health, it is the combination of actions we take that provide health-span benefits. No one protocol from any of the pillars we discuss can provide its full benefit unless combined with the others. Seek advice from qualified health professionals before trying any new protocol.

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