Depression can be scary af. One minute you feel all right, the next you aren't sure how you're going to get through the day. Millions of people are affected by depression worldwide, and while medication and therapy are common treatments, many are unaware of a simple, yet incredibly powerful tool for naturally treating depression: our breath.
Breathing can profoundly influence our physical and mental state. Numerous studies show that correct breathing practices can greatly reduce symptoms of depression. By learning to breathe functionally, we can take control of our mental health, improving not only mood but also overall well-being.
This post will explore how specific breathing exercises can be used to naturally treat depression by balancing the nervous system, providing relief for both high-anxiety states and emotional numbness.
Breathing and Depression: What the Science Says About Natural Treatment
For far too long now, we've been told that antidepressants are the only safe and suitable way to treat depression. Many reputable websites will even go as far as warning you from trying natural treatments methods due to safety risks, all while ignoring the mounds of research on the negative effects antidepessants can have on a person, particularly young adults.
The traditional pharmaceutical approach should always be considered, be we recommend trying holistic approaches to depression first, due to both the growing pile of evidence that suggest they're effective, and the millions of people who have negatively been affected by medications designed to alleviate symptoms of depression.
Research in the fields of psychology and neuroscience has demonstrated that breathing techniques, particularly those focusing on slow, controlled patterns, activate the body’s relaxation response, reducing stress and anxiety. A 2017 study in Frontiers in Psychology found that participants who practiced slow, deep breathing for just 15 minutes a day experienced improvements in mood and emotional regulation. Their symptoms of depression were notably reduced after a few weeks.
Another study, published in the Journal of Clinical Psychiatry, examined the effects of Sudarshan Kriya (SK) yoga breathing with individuals experiencing clinical depression. Researchers found that those who practiced SK had reduced symptoms of both depression and anxiety. And the study found no adverse effects from the practice.
Even brief, daily sessions of breathwork can shift the body into a more balanced state, showing that breathing techniques are more than just a temporary fix—they have long-lasting benefits when practiced consistently. By actively engaging in conscious breathing, you can not only relieve stress & anxiety, you can master a natural method for depression relief.
Learn to Breathe Functionally as a Natural Strategy for Managing Depression
Before diving into specific breathing techniques, it’s essential to understand what functional breathing is. Functional breathing refers to breathing in a way that utilizes the correct breathing muscles and optimizes oxygen intake and carbon dioxide balance, promoting relaxation and mental clarity.
The cornerstone of functional breathing is diaphragmatic breathing, where you draw air deep into the lungs using your diaphragm, rather than shallow chest or shoulder breathing. Diaphragmatic breathing allows you to take full, steady breaths, making it easier to oxygenate the body and maintain a calm mental state.
On the other hand, many people with anxiety or depression fall into the habit of breathing shallowly, primarily from the chest. This shallow breathing pattern activates the body’s fight-or-flight response, sending signals to the brain that something is wrong. As a result, shallow breathing can lead to increased heart rate, anxiety, and tension—worsening the symptoms of depression and stress. This also puts pressure on auxilliary breathing muscles, which can lead to neck pain and chronic migraines.
In contrast, diaphragmatic breathing (or belly breathing) engages the parasympathetic nervous system, which promotes relaxation and recovery. It’s no coincidence that diaphragmatic breathing is commonly used in meditation and yoga to foster inner peace and tranquility. By training yourself to breathe deeply, you rewire your body's response to stress, helping reduce the emotional and physiological effects of depression.
But the other incredibly important part of functional breathing is your form. At some point in life, many people start breathing vertically, pulling their shoulders up as they go. The proper (and functional) way to breathe is horizontal, or circumferentially. Breathing this way takes pressure off your auxiliary breathing muscles and allows you to breathe deeper, fuller, and with less effort.
Understanding the Window of Tolerance: Balancing Hypoarousal and Hyperarousal
In order to understand how breath impacts our mental health, and how we can use a natural approach to treat depression, it’s important to be aware of the window of tolerance—a concept that describes the zone in which we can handle emotions and stress without becoming overwhelmed. Think of the window of tolerance as the sweet spot where we feel balanced and in control, able to navigate life’s challenges without falling into states of high anxiety or shutdown.
When outside the window of tolerance, people can experience:
Hyperarousal: Characterized by heightened anxiety, agitation, or panic. In this state, your body is stuck in overdrive, and your mind can become overwhelmed by racing thoughts, emotional reactivity, or stress.
Hypoarousal: The opposite state, characterized by low energy, emotional numbness, or disconnection. This is the "shutdown" mode often associated with depression, where you feel sluggish, detached, and withdrawn.
Practical Applications of the Window of Tolerance in Daily Life
The window of tolerance is a helpful framework not just for understanding emotional states but also for applying practical strategies to regulate them throughout the day. Recognizing when you're inside or outside of this window can be a game changer in managing depression, anxiety, or other mental health challenges.
Recognizing When You’re Outside the Window
In everyday life, the signs that you're outside your window of tolerance can manifest physically, emotionally, or cognitively. For example, if you're in a state of hyperarousal, you might experience irritability, racing thoughts, shallow breathing, a rapid heart rate, or an overwhelming sense of anxiety. Hyperarousal can lead to snapping at others, difficulty concentrating, or feeling on edge without a clear reason. Recognizing these signs is the first step in using breathwork to bring yourself back into balance and treat depression naturally.
On the other hand, if you're in hypoarousal, you may feel emotionally disconnected, lethargic, or unmotivated. You might have trouble getting out of bed, feel detached from your surroundings, or find it difficult to experience joy or engagement. These are classic signs of the "freeze" response, often associated with depression, where your energy is too low to effectively engage with life’s demands.
Breathing can be a key tool in expanding your window of tolerance, helping you regulate these states and return to a place of balance. For example, slow breathing exercises help bring someone out of hyperarousal by activating the parasympathetic nervous system (also known as the "rest and digest" system), while fast breathing techniques can lift someone out of hypoarousal by stimulating the sympathetic nervous system, boosting energy and alertness.
Slow Breathing to Calm Hyperarousal & Naturally Treat Depression
When you’re in a state of hyperarousal—feeling stressed, anxious, or on edge—slow breathing exercises can help activate the parasympathetic nervous system, which is responsible for calming the body down. This part of the nervous system encourages a state of relaxation, helping you recover from stressful or anxious moments.
One well-known breathing technique for calming hyperarousal is coherent breathing. It’s simple and effective: you inhale deeply for five seconds, and then exhale slowly for five seconds. This extended exhalation sends a signal to your brain that you’re safe, effectively dampening the fight-or-flight response, and helping you to naturally relax. This exercise, combined with ocean breath is what personally helped me treat my own depression naturally.
Another effective technique is diaphragmatic breathing. As mentioned earlier, focusing on breathing into your belly rather than your chest can immediately calm your nervous system. To practice, place one hand on your chest and one on your belly. As you inhale, aim to move only the hand on your belly, allowing your abdomen to rise. As you exhale, feel your belly fall. This deep, steady breathing helps anchor you in the present moment, reducing feelings of anxiety and helping you to think more clearly.
Fast Breathing to Energize Hypoarousal
When someone is stuck in hypoarousal—a state of low energy, lethargy, and disconnection—fast breathing exercises can stimulate the sympathetic nervous system, which increases energy levels and gets the body moving.
Fast, rhythmic breathing patterns such as Kapalabhati or Breath of Fire have been used for centuries in yoga and meditation to increase vitality and boost focus. These techniques involve quick, forceful exhalations paired with short, sharp inhales, creating an energizing effect on both the mind and body. They work by increasing blood flow and oxygen to the brain, which can help lift you out of feelings of stagnation or lethargy often associated with depression.
Practicing these exercises regularly can build resilience and help you manage the dips in energy that can accompany depressive episodes.
Preventing Overwhelm
One of the most practical applications of the window of tolerance is in preventing emotional overwhelm before it escalates. By regularly checking in with yourself—tuning into your breath, noticing signs of physical tension, and observing your emotional state—you can catch yourself slipping out of your window earlier. This mindfulness allows you to use breathwork proactively rather than reactively.
For instance, if you notice shallow breathing or a tight chest during a stressful workday, pausing for a few rounds of exhume breath can keep you in the window of tolerance, preventing a full-blown anxiety response. Likewise, if you feel yourself zoning out or becoming emotionally distant in a conversation, a few rounds of Reconnect breath can help bring you back to the present moment.
Improving Emotional Resilience
By using breathwork regularly, you can gradually expand your window of tolerance, meaning you'll be able to handle more stress and emotional fluctuation without becoming overwhelmed. This is key in building resilience, both emotionally and physically. As your capacity for handling stress grows, you're less likely to be triggered into states of hyperarousal or hypoarousal, and your overall mental health can improve.
For those dealing with depression, this is particularly important because expanding the window of tolerance allows for more flexibility in responding to life’s ups and downs. Over time, with consistent breathwork practice through a routine, you may find that you're better equipped to navigate stressful situations, experience a greater sense of emotional stability, and enjoy improved mental well-being.
Breathe, Heal, & Treat Depression Naturally
Breathing correctly is an accessible, powerful tool for managing depression. By understanding how to breathe functionally and engaging in specific breathing exercises, you can regulate your emotional state, expand your window of tolerance, and improve your mental health. Whether calming hyperarousal or energizing hypoarousal, breathwork offers a natural, effective way to treat symptoms of depression naturally and bring balance to your life.
To take some free breathwork classes, join our 5-Day breath challenge. If you're ready to go a step further, sign up for one of our next breathwork instructor trainings either online or in person.
KEVIN CONNELLY
Kevin is the founder of Reconnect Breath and has led thousands of wellness enthusiasts through breathwork and ice bath experiences. He holds a number of certifications and his mentors include Palga Rinpoche and best selling author and breath expert James Nestor. Kevin delivers breathwork and cold exposure trainings for retreats and corporate events.
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