October 13, 2023 2 min read

We've all been told about the importance of exercise and a healthy lifestyle. But not many of us are aware of the significant role our nervous system plays in recovery and how we can leverage something as simple as breathing to enhance it. Today, we'll dive into the depths of the sympathetic and parasympathetic nervous systems and how mastering your breath can be the key to quicker and more effective recovery.

Understanding the Nervous System:

The Sympathetic Nervous System (SNS): Often referred to as the "fight or flight" system, the SNS prepares the body to respond to threats or stress. It's the accelerator of our bodily functions, increasing heart rate, constricting blood vessels, and releasing energy stores.

The Parasympathetic Nervous System (PNS): Known as the "rest and digest" system, the PNS is the calming counterpart to the SNS. It promotes relaxation, digestion, and energy conservation.

Exercise and The Nervous System:

When we exercise, especially high-intensity workouts, our SNS is activated, preparing our muscles and body to face the challenge. However, chronic activation of the SNS due to continuous stress or overtraining can lead to fatigue, increased injury risk, and hindered recovery.

Enter the PNS – our body's natural recovery mode. Activating the PNS after exercise helps in muscle recovery, reduces inflammation, and replenishes energy stores.

The Magic of Breathing:

Breathing is not just about oxygen intake. It can be a powerful tool to shift the balance between the SNS and PNS.

Deep Diaphragmatic Breathing: By taking slow, deep breaths from our diaphragm, we can stimulate the vagus nerve, a key player in the PNS. This slows down the heart rate and promotes relaxation.

Box Breathing: This technique involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding for another four counts. It’s a method used by athletes and even Navy SEALs to calm their minds and bodies.

Putting It Into Practice:

  1. Post-Workout: After a strenuous session, spend 5-10 minutes practicing deep diaphragmatic breathing. This will help transition your body from an excited state to a recovery mode.

  2. During Stressful Times: If you're feeling stressed or anxious, box breathing can be a quick way to engage your PNS and bring a sense of calm.

  3. Daily Practice: Incorporate breathing exercises into your daily routine, perhaps as a form of meditation or right before sleep, to ensure optimal recovery and overall well-being.


Our breath is a simple yet powerful tool in influencing our nervous system. By understanding the interplay between exercise, the sympathetic, and parasympathetic systems, we can harness the power of our breath to enhance recovery, reduce stress, and ultimately lead a healthier, more balanced life. So the next time you're catching your breath post-workout, remember, you're just a few deep breaths away from kickstarting your recovery.

Brad Becca
Brad Becca

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