Breathing is more than just a biological function—it’s a powerful therapeutic tool. In the healing journey, especially for those navigating trauma, anxiety, or attention challenges like ADHD, the breath can become a reliable anchor. Many of my clients are surprised to learn that something as simple and ever-present as breath can bring such profound change. Yet, research and ancient practices alike continue to affirm this truth: when we learn to consciously breathe, we begin to regulate our nervous system, reclaim safety in our bodies, and shift our state of mind.
In both yoga and behavioral medicine, breathwork is a cornerstone of trauma-informed care. Breath regulates the autonomic nervous system (ANS), which governs the fight, flight, freeze, and rest states. Dysregulation of the ANS is common in trauma survivors. Learning breathing techniques—particularly from yoga traditions—offer accessible ways to restore balance. A consistent breathing practice has been shown to reduce symptoms of anxiety, depression, hyperarousal, an difficulty concentrating. These symptoms are also associated with PTSD and ADHD (Brown & Gerbarg, 2005; van der Kolk, 2014).
The Wisdom of Breath in Yoga and Science
Yogic breathing techniques, collectively called pranayama, were developed not only to improve physical health but to elevate consciousness. The term “prana” refers to vital life energy—akin to the concept of “spirit” found in many cultural traditions—and “ayama” means to extend or regulate. In pranayama, we are not just moving air; we are cultivating life force and learning to direct it intentionally. While exercise is always helpful for mental health it is especially helpful with those struggling with ADD or ADHD symptoms. Yoga is a wonderful way to incorporate both exercise and breath work into your life!
Ancient yoga texts, such as the Hatha Yoga Pradipika, emphasize that by controlling the breath, we control the mind. This mirrors findings in psychophysiology. For example, slow diaphragmatic breathing activates the parasympathetic nervous system- facilitating a state of rest, repair, and social engagement (Porges, 2011).
The Ultradian Healing Response: Your Body’s Natural Rhythm
Our bodies follow rhythms beyond the 24-hour circadian cycle. One particularly relevant rhythm is the ultradian rhythm, a 90–120-minute cycle of rest and activity in the brain and body. Neuroscientist Ernest Rossi (1986) called this the ultradian healing response. He observed that during these cycles, one hemisphere of the brain is dominant and one nostril is more open. This aligns with yogic teachings about ida (left nostril) and pingala (right nostril), known as the twin energy channels or nadis that influence the brain’s hemispheres and energetic balance.
In the 1980s, researcher Werntz et al. (1981) confirmed that nostril dominance alternates in sync with hemispheric activity. When the left nostril is more open, the right (creative, emotional) hemisphere is more active. When the right nostril is dominant, the left (analytical, logical) hemisphere takes the lead. This is not just trivia—it has implications for how we manage stress, make decisions, and process emotion. Therefore, incorporating breath work into your daily life lessens anxiety and depression, common mental health complaints.
Pranayama practices like nadi shodhana (alternate nostril breathing) intentionally balance these energies, and studies have shown it improves heart rate variability, decreases cortisol, and supports emotional regulation (Telles et al., 2013). This ancient understandings align with what we now know scientifically: that breath is a bridge between body and mind, physiology and consciousness.
Breath as a Daily Practice
Even outside of formal breath work, simply honoring your body’s natural cycles can be healing. A 20–40 minute rest or nap once or twice a day can restore cognitive clarity and emotional regulation—much like the siestas our ancestors valued. In our productivity-driven culture, rest is often undervalued, but neuroscience suggests it is essential to maintaining health and homeostasis (Kleitman, 1963). The next time you feel overwhelmed or disconnected perhaps try returning to your breath? Or, if you’d like to practice now here are directions:
Nadi Shodhana Practice
- Find a comfortable seat: Sit upright in a chair or cross-legged on the floor. Keep your spine long and shoulders relaxed.
- Relax your body: Gently close your eyes or soften your gaze. Take a few normal breaths through your nose to settle.
- Create the hand mudra:
- With your right hand, fold your index and middle fingers toward your palm.
- Use your thumb to close your right nostril, and your ring finger to close your left nostril.
- Let your left hand rest gently on your knee or lap, palm facing up or down.
Breath Pattern (1 round)
- Close your right nostril with your thumb.
Inhale slowly and gently through the left nostril. - Close your left nostril with your ring finger.
Release the right nostril and exhale through the right. - Inhale through the right nostril.
- Close the right nostril, open the left, and exhale through the left.
That’s one full round. Repeat for 3-10 minutes.
References:
- Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. Journal of Alternative & Complementary Medicine, 11(4), 711–717.
- Rossi, E. L. (1986). The psychobiology of mind-body healing: New concepts of therapeutic hypnosis. W. W. Norton & Company.
- Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
- Telles, S., Singh, N., & Balkrishna, A. (2013). Managing mental health disorders resulting from trauma through yoga: A review. Depression Research and Treatment, 2012.
- Werntz, D. A., Bickford, R. G., Bloom, F. E., & Shannahoff-Khalsa, D. S. (1981). Alternating cerebral hemispheric activity and the lateralization of autonomic nervous function. Human Neurobiology, 1(3), 193–196.
- van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.