3 Breathwork Practices for Nervous System Regulation

Looking for simple breathwork techniques to calm your nervous system?Whether you’re feeling anxious, tense, or disconnected from your body, your breath can be a powerful tool for nervous system regulation and pelvic floor relief.

In this post, you’ll learn three nervous system-soothing breathwork practices you can use anytime you need to feel grounded, safe, and supported — especially if you live with pelvic pain, chronic stress, or hypertonic pelvic floor dysfunction.

What Is Breathwork for Nervous System Regulation?

Breathwork for nervous system regulation refers to intentional breathing techniques that help guide your body out of a stress response and into a state of calm. These practices activate the parasympathetic nervous system, support vagus nerve function, and can reduce tension patterns — especially in the jaw, belly, and pelvic floor.

🌬️ 1. Counted Breathing (4-4-6)

How to practice:

• Inhale through your nose for 4 counts

• Hold your breath for 4 counts

• Exhale slowly through your nose for 6 counts
  

Why it helps:

• The gentle rhythm anchors your mind and creates a sense of safety

• The breath hold builds resilience and helps your body tolerate calm

• A longer exhale activates the vagus nerve, which supports your parasympathetic (“rest and digest”) response
  

When to use it:

Anytime you feel emotionally charged, overwhelmed, or scattered. It’s a great starting point for those new to breathwork.

🐝 2. Bhramari (Bee’s Breath)

How to practice:

• Inhale deeply through your nose

• As you exhale, hum softly like a bee

• Let the hum vibrate in your throat, face, and chest

• Try to make the exhale longer than your inhale
  

Why it helps:

• The vibration of the hum calms the mind and soothes the nervous system

• It reduces tension in the jaw, face, and pelvic floor

• The sound creates internal focus and blocks out external distractions
  

When to use it:

Ideal when you feel overstimulated, stuck in your head, or disconnected from your body. Great to pair with stillness or self-touch.

🌿 3. Alternate Nostril Breathing (Nadi Shodhana)

How to practice:

• Use your right hand: place your ring finger on your left nostril

• Inhale slowly through your right nostril

• Close the right nostril with your thumb, and exhale through the left nostril

• Inhale through the left nostril

• Repeat this cycle for 1–5 minutes
  

Why it helps:

• It helps balance the left and right hemispheres of the brain

• Supports emotional regulation and clarity of thought

• Gently centers your energy and brings your awareness inward
  

When to use it:

Helpful before bed, after conflict, or anytime your energy feels off-center.

Ready to Go Deeper?

💗 Want More Support Like This?

These breathwork techniques are just a small part of what we explore inside the Pelvic Health Yoga Membership — a soft, supportive space for people living with pelvic pain and hypertonic pelvic floor dysfunction,/

Inside the membership, you’ll find:

• Guided yoga and myofascial release classes

• Nervous system education and regulation tools

• Somatic practices to rebuild trust in your body

• A welcoming community that understands what you’re going through

Start your free 30-day trial and come home to your body ✨