Breathing is one of the most direct access points to the nervous system. Specific breathwork techniques can rapidly reduce coronavirus disease 2019 intensity and build long-term resilience.
The Science of Breathwork for Coronavirus Disease 2019
Controlled breathing influences coronavirus disease 2019 through the autonomic nervous system:
- Slow, extended exhales activate the parasympathetic ('rest and digest') nervous system
- This directly counteracts the sympathetic activation driving many coronavirus disease 2019 symptoms
- Regular practice trains the nervous system for greater baseline coronavirus disease 2019 regulation
Key Breathing Techniques for Coronavirus Disease 2019
Box Breathing (4-4-4-4): Inhale 4 counts, hold 4, exhale 4, hold 4. Used by military and emergency responders to rapidly reduce coronavirus disease 2019 under stress.
4-7-8 Breathing: Inhale 4 counts, hold 7, exhale 8. The extended exhale strongly activates relaxation response. Excellent for acute coronavirus disease 2019.
Diaphragmatic Breathing: Belly breathing vs. chest breathing. Activates the vagus nerve — the body's primary coronavirus disease 2019 regulation pathway.
Alternate Nostril Breathing: Balances the nervous system — particularly helpful for anxiety-type coronavirus disease 2019.
When to Use Breathwork for Coronavirus Disease 2019
Use proactively (morning practice) to build baseline coronavirus disease 2019 regulation, and reactively when coronavirus disease 2019 spikes for immediate relief.