Written by: THE BALANCE
Medically reviewed by Dr. Sarah Boss, MD
Last updated: September 2, 2026
Fact checked
Quick Summary
  • Slow, gentle breathing may support relaxation, while rapid, forceful breaths can further activate the stress response in an already heightened nervous system.
  • An extended exhale involves breathing in comfortably and breathing out for roughly twice as long, gradually cultivating tolerance for mild air hunger.
  • Structured or intuitive breath holds follow an exhale, with natural recovery breaths and timing adjusted to individual breathing capacity and nervous system state.
Reading time: 3 min

Breath work is booming. Understandably so, as it affects us all day, every day. However, not all breathing techniques have the same effect on the body, and it’s essential to understand how different practices impact our nervous system. So we sat down with our meditation and mindfulness expert, David Cornwell, to discuss how the two affect one another and his three favorite exercises for finding balance.

The nervous system regulates responses to both stress and relaxation. Many breath practices, especially in yoga settings, encourage fast, intense breathing patterns that can stimulate the sympathetic (fight-or-flight) nervous system. There is a place for this kind of activation, but if it is not balanced out with calming the parasympathetic nervous (rest-and-digest) system. (source: National Institute of Mental Health)

To do this, Cornwell recommends gentler, slower breath practices. “These practices are about slowing down, reducing air volume, and working with hypoventilation instead of hyperventilation,” he says. This means embracing a sense of “air hunger” — the feeling that you aren’t taking in as much air as you might feel inclined to. Paradoxically, this controlled reduction in breath volume can be profoundly calming.

One common misunderstanding is that deeper or more forceful breathing is always better. “People often think that just taking a deep breath will relax them, but too much air or forceful breaths can actually create more tension,” Cornwell notes. For those with high-stress lifestyles, where the body is already in a heightened state, deep or rapid breathing can exacerbate the tension. [2]

Another misconception is that breathwork is purely about technique rather than individual needs. Cornwell emphasizes that breath practices should be personalized, tailored to one’s unique breathing capacity and nervous system state. Embracing air hunger can initially feel counterintuitive, but Cornwell explains, “When we gradually transform breathing patterns to embrace air hunger, the body becomes more efficient, allowing for a deeper sense of calm.”

David Cornwell offers three practices that focus on slow, mindful breathing, to bring the nervous system back into a state of safety. (source: NIH/NLM, 2022)

  1. Extended Exhale Practice

The extended exhale is a gentle way to relax the nervous system by increasing carbon dioxide tolerance. Cornwell explains, “The longer exhale helps slow down the body’s stress response, signaling a state of safety.” (source: NIH/NCCIH, 2024)

How to Practice: Inhale comfortably, then exhale for twice as long. For example, inhale for three seconds and exhale for six. This practice cultivates a sense of air hunger, reducing the urge to breathe in too quickly and promoting a calming effect.

  1. Regular Breath Hold Practice

This practice uses brief, structured breath holds to gently work with the body’s natural tolerance for air hunger. (source: NHS, 2023)

How to Practice: Inhale for five seconds, exhale for six, then hold the breath for seven. Over time, you can gently increase the duration of the exhale and hold. This technique helps the body adapt to air hunger, enhancing carbon dioxide tolerance and creating a calm, balanced state.

  1. Irregular or Intermittent Breath Hold

This technique is similar to the regular breath hold but with a more flexible rhythm. “By allowing the person to follow their natural rhythm, this approach feels less structured, and more intuitive,” Cornwell explains. [6]

How to Practice: Begin with a comfortable inhale and exhale, then hold the breath after exhaling for a period that feels natural, often 10–30 seconds. Follow each hold with a few natural breaths, allowing your body to adjust. This practice of air hunger, especially helpful for people with respiratory concerns, can improve the respiratory system’s efficiency.

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