In a world that rarely slows down, our bodies crave moments of stillness, especially when recovering from an illness, injury or the stress of daily life.
In an emergency, your heart races, you might sweat excessively and your blood pressure can rise. These are signs your body is in a fight-or-flight response. Often, those symptoms subside once you calm down and take a deep breath.
That’s where the parasympathetic nervous system plays a vital role. As part of the autonomic nervous system, it helps the body relax and recover in stressful situations. Most importantly, it balances the sympathetic nervous system, which triggers the fight-or-flight response.
Deep breathing can help reduce anxiety, especially for individuals with chronic conditions. It’s a simple yet powerful tool to support emotional and physical recovery.
“I use parasympathetic breathing techniques in my therapy sessions every day,” said James Pope, a physical therapist at Rehabilitation Hospital of Henry. “Many patients arrive after surgery in significant pain. For those recovering from an acute event such as a stroke or heart attack who have been independent their whole lives, the prospect of not walking again can bring a great deal of fear and anxiety.”
What is parasympathetic breathing?
Parasympathetic breathing, also known as deep breathing, is a technique used to activate the parasympathetic nervous system. This practice can positively affect your health in several areas, including:
- Heart rate
- Blood pressure
- Digestion
- Bowel and bladder
“The sympathetic and parasympathetic nervous system work in conjunction. The sympathetic nervous system triggers the body’s stress response, often known as the fight-or-flight reaction,” Pope said. “Prolonged exposure to high stress and elevated cortisol levels has been linked to an increased risk of heart disease, hypertension and serious health events such as heart attacks and strokes.”
How does the parasympathetic nervous system respond to stress?
The parasympathetic nervous system acts as the body’s built-in stress relief, gently slowing the heart rate. It lowers blood pressure and guides the body back to calm. This system is often referred to as the rest and digest system.
What are the common symptoms of parasympathetic dysfunction
Parasympathetic dysfunction occurs when the body is in a fight-or-flight response for an extended period. Common stress factors such as environment, lifestyle, diet and chronic conditions such as the following can contribute to parasympathetic dysfunction:
- Type 2 diabetes
- Parkinson’s disease
- Alzheimer’s disease
- Gastrointestinal problems
- Swallowing difficulties
“Symptoms of parasympathetic nervous system dysfunction can show up in several ways. Digestive issues like constipation or slowed gut motility may be early indicators,” Pope said. “In addition, increased anxiety, sleep disturbances or irregular heart rhythms can also signal an imbalance in the parasympathetic nervous system.”
Breathing techniques for therapy and self-care
Pope advises clinicians, patients and caregivers to use parasympathetic breathing techniques to support recovery and improve independence. Here are three common breathing techniques:
- Box breathing. Visualize your breath forming box. Inhale for four seconds, hold for four seconds, exhale for four seconds, hold again for four seconds, then repeat the process.
- 4-7-8 breathing. Take a big deep breath in for four seconds, hold for seven seconds and slowly exhale for eight seconds.
- Diaphragmatic breathing. Place a hand over your belly. Inhale slowly through your nose, hold for a few seconds, then exhale through pursed lips. Imagine your lungs inflating like a ballon as you breathe in and deflating as you breathe out.
Concentrate on the flow of air. Focused breathing can reduce anxiety, improve participation and promote better sleep.
“I start by easing a patient’s anxiety through guided breathing and sound awareness. I ask them to close their eyes ands focus on five distinct sounds while maintaining steady breaths,” Pope said. “This simple practice enhances focus and engagement and eases muscle tension and pain. Many of patients have shared that it helps them sleep more soundly.”
How beneficial is parasympathetic breathing in inpatient rehabilitation?
Deep breathing is especially beneficial for Individuals recovering from a serious illness or injury. It’s a great tool to increase mood, enhance exercise tolerance and overall mental clarity.
“Parasympathetic breathing can be a powerful tool in rehab, especially for patients coping with fear or pain management,” Pope said. “Take someone healing from a hip fracture; they may be hesitant to move or have a fear of falling. By guiding them through calming breathwork, you can help quiet their fears, ease pain and support their confidence to engage fully in therapy sessions.”
Pope encourages clinicians to integrate these breathing techniques into therapy sessions to support patients’ recovery.
“Clinicians could enhance patient outcomes by incorporating parasympathetic breathing in therapy sessions. Starting or ending sessions with these techniques is beneficial,” he said. “Rehab professionals can pair breathing with stretching, relaxation and therapeutic exercises. Teach patients to align their breathing with movement. For example, patients exhaling during exertion can generate more power and promote recovery.”
