Feeling Stressed? Start With Your Breath (and Support Your Nervous System)

Stress has a way of sneaking into our bodies — tight shoulders, shallow breathing, racing thoughts, poor sleep. While stress may feel mental, it’s actually controlled by your nervous system.

One of the fastest ways to calm stress in real time is intentional breathing. And when paired with chiropractic care, breathwork becomes even more effective.

Why Stress Changes the Way You Breathe

When you’re stressed, your body automatically shifts into fight or flight mode. This causes:

• Shallow, chest-based breathing

• Faster breathing rate

• Increased muscle tension

• Elevated heart rate

Over time, this pattern becomes your default — even when there’s no real threat. The body forgets how to fully relax.

Breathwork: A Direct Line to Your Nervous System

Your breath is one of the few things you can consciously control that directly influences your nervous system.

Slow, intentional breathing activates the parasympathetic nervous system — the “rest, digest, and heal” state. This helps:

• Lower cortisol (stress hormone)

• Reduce muscle tension

• Improve focus and clarity

• Support hormone balance

• Improve sleep quality

In other words, breathing properly tells your body: you are safe.

Simple Breathwork Techniques You Can Do Anywhere

1. Box Breathing (Great for Anxiety or Overwhelm)

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds
  Repeat 3–5 rounds.

2. Extended Exhale Breathing (Fast Nervous System Reset)

• Inhale through your nose for 4 seconds

• Exhale slowly through your mouth for 6–8 seconds
  Repeat for 2–3 minutes.

Longer exhales signal the nervous system to calm down.

3. Diaphragmatic (Belly) Breathing

• Place one hand on your chest, one on your belly

• Inhale through your nose, letting your belly rise

• Exhale slowly, belly softens
  Aim for 5–10 slow breaths.

This is especially helpful before bed.

Why Breathwork Works Better With Chiropractic Care

If your spine and nervous system are under constant physical stress, it can be harder for your body to fully relax — even with breathwork.

Chiropractic care helps by:

• Reducing tension and restriction in the spine

• Improving communication between the brain and body

• Allowing the nervous system to regulate more efficiently

Many patients notice they can breathe deeper, relax faster, and feel calmer after an adjustment.

Stress Is Stored in the Body

Stress doesn’t just live in your mind. It accumulates physically through:

• Poor posture

• Long hours sitting or on screens

• Old injuries

• Repetitive movements

• Lack of movement

Chiropractic care addresses this physical stress load, while breathwork helps retrain your nervous system’s response.

Together, they create a powerful reset.

Make It a Daily Practice (Not Just a Crisis Tool)

Breathwork isn’t only for moments of panic. Using it daily helps:

• Improve stress resilience

• Support hormone balance

• Improve sleep and digestion

• Prevent burnout before it starts

Even 2–5 minutes a day can make a meaningful difference.

A Calmer Breath, A Calmer Body

Your body is designed to heal, regulate, and adapt — it just needs the right support.

By combining intentional breathing with chiropractic care, you’re giving your nervous system the tools it needs to function optimally in a stressful world.

Ready to Support Your Nervous System?

At Rangeline Chiropractic, we focus on helping your body regulate stress from the inside out.
📍 Serving Carmel, Indiana and surrounding areas
📅 Schedule your visit today and learn how chiropractic care can support your nervous system, stress levels, and overall wellness.