Breathing as a Tool for Self-Regulation

How the breath helps regulate the nervous system, stress and energy

Breathing is one of the most accessible and powerful tools we have for regulating our internal state.

It is always with us. It works automatically.And yet, it is one of the few physiological functions we can consciously influence.

In this article, we explore breathing not as a relaxation technique to “apply”, but as a self-regulation tool that allows us to listen to the body, assess our state, and respond with awareness.

Why breathing regulates the nervous system

Breathing is directly connected to the autonomic nervous system, which governs stress responses, recovery, attention and energy.

When we are under pressure, the breath naturally becomes:

• faster

• shallower

• higher in the chest

  
  

This signals the nervous system that something may be unsafe.

When the breath slows down, deepens and becomes more rhythmic, the body receives a different message: there is no immediate threat.

Breathing doesn’t just reflect how we feel. It actively shapes our physiological and emotional state.

Listening before changing: assessing your breathing

Before working with the breath, it is essential to observe.

Self-regulation does not start with control, but with awareness.

One simple way to assess how your nervous system is functioning is through the MARIC index, a gentle and informative breathing test.

What is the MARIC index and what is it used for?

The MARIC index measures how long your body can remain relaxed during a short, comfortable breath hold after a normal exhalation.

It does not measure performance or willpower. It reflects:

• your tolerance to carbon dioxide (CO₂)

• your habitual breathing patterns

• your baseline level of stress

  
  

A low MARIC value often indicates chronic over-breathing and nervous system hyperactivation.A higher value suggests a calmer, more efficient breathing pattern and better autonomic balance.

How to measure the MARIC index

1. Breathe calmly through your nose.

2. After a natural exhalation, gently hold your breath.

3. Start timing.

4. Stop when you feel the first clear urge to breathe.

5. Resume breathing softly through the nose.

   
   

The first inhalation should be quiet and effortless.If you feel the need to gasp, the breath hold was too long.

Interpreting your result

• Below 15 seconds → high stress, over-breathing, low CO₂ tolerance

• 15–25 seconds → moderate stress, room for regulation

• Above 25–30 seconds → good autonomic balance

  
  

This value is not a diagnosis, but a useful compass for choosing how to work with your breath.

Breathing to relax: calming the nervous system

If your body feels tense, anxious or overstimulated, the goal is down-regulation.

Exercise 1 – Extended exhalation (1:2 ratio)

• Inhale through the nose for 4 seconds

• Exhale slowly for 8 seconds

• Continue for 3–5 minutes

  
  

Longer exhalations stimulate the parasympathetic nervous system and promote calm and safety.

Exercise 2 – Cyclic sigh (physiological sigh)

• Inhale through the nose

• Take a short second sip of air

• Exhale slowly through the mouth

  
  

Repeat for 1–3 minutes. This technique helps reset the nervous system and release tension.

Breathing to activate: supporting energy and focus

Sometimes we don’t need to calm down—we need to wake up, regain clarity and presence.

Exercise 3 – Balanced breathing (1:1)

• Inhale for 4 seconds

• Exhale for 4 seconds

• No pauses

  
  

This rhythm supports alertness without overstimulation.

Exercise 4 – Nasal activation breathing

• Breathe through the nose only

• Slightly deepen the inhale

• Keep the breath controlled and rhythmic

  
  

Use for short periods when you feel foggy, low in energy or disconnected.

Breath as an ongoing dialogue with the body

Self-regulation is not about forcing the body into a state. It is about responding intelligently to what is already happening inside.

Breathing becomes a language:

• to listen

• to adjust

• to return to balance

  
  

With practice, the breath stops being just an exercise and becomes a daily ally.

Important note

The information shared in this article is intended for educational and wellbeing purposes only and is not a substitute for medical advice. If you have respiratory, cardiovascular or medical conditions, or if you experience discomfort, consult a qualified healthcare professional before practicing breathing exercises.

A closing invitation

Notice how you are breathing right now.

That simple awareness is already the beginning of regulation.

If this article resonated with you, feel free to share it with someone who might benefit from it.

If you’d like to explore breathing, mindfulness or nervous system regulation more deeply—individually or within organizations—you’re welcome to get in touch.