How Breathwork Supports Emotional Regulation and Resilience

Emotions are part of life. We all experience moments of anger, sadness, anxiety, and overwhelm. You can’t stop these emotions from showing up, but you can change how you respond to them. For me, one of the most effective ways to build that response is through breathwork.

When I first started working with the breath, I didn’t realize how deeply it could influence my ability to regulate emotions. But over time, and through helping thousands of people, I’ve seen how consistent breathwork builds emotional resilience and calm in even the most difficult moments.

The Link Between Breathing and Emotional Regulation

Your breathing changes with your emotional state. When you’re anxious, your breath speeds up. When you’re calm, it slows down. What’s powerful is that the opposite is also true—you can change your emotional state by changing how you breathe.

When you slow and control your breath, you activate the parasympathetic nervous system. This lowers your heart rate, reduces blood pressure, and sends a signal to your brain that you’re safe. From there, it becomes easier to think clearly and respond thoughtfully instead of reacting impulsively.

A 2023 meta-analysis published in Nature showed that slow, controlled breathing significantly reduces anxiety and improves emotional regulation. The science backs what I’ve seen in practice: this isn’t just relaxation—it’s nervous system training.

Practical Techniques I Teach to Manage Emotions

Here are three breathing techniques I often use with clients and in my own life to manage intense emotional states:

Box Breathing for Anger and Frustration

This method helps create a sense of control by establishing a steady rhythm.

• Inhale through the nose for four seconds

• Hold for four seconds

• Exhale through the nose for four seconds

• Hold for four seconds

• Repeat the cycle for several minutes

4-7-8 Breathing for Sadness and Grief

This breathing pattern helps calm the nervous system and support emotional release.

• Inhale through the nose for four seconds

• Hold for seven seconds

• Exhale slowly through the mouth for eight seconds

• Repeat for three to four rounds

Resonant Breathing for Anxiety

Also called coherent breathing, this technique helps bring balance to the nervous system.

• Inhale gently through the nose for six seconds

• Exhale gently through the nose for six seconds

• Continue for five to ten minutes

These can be used on their own or incorporated into your routine. It’s about finding what your body needs in the moment.

👉Related Read: Those looking to enhance nighttime rest can also benefit from the calming methods in breathwork for stress and anxiety relief.

My Approach to Emotional Regulation Through Breathwork

In my coaching sessions, I help people recognize their emotional triggers and use breathing strategies to shift how they respond. Everyone’s nervous system is a little different, so I customize the techniques to fit the individual.

My goal is to give people tools they can use when life gets messy—not just when everything is calm. I teach people to listen to their breath, read what it’s telling them, and respond intentionally.

I also run The Breath Club, my Patreon-based community. It includes guided breath sessions, live Q&A events, and educational content. It’s a place where people practice consistently, get support, and make breathwork part of their emotional wellness toolkit.

Real Experiences from the Community

One client I worked with, a professional under constant pressure, told me that after a few weeks of coaching, they could stay calm in meetings that used to leave them tense and reactive. By pausing and using breath instead of snapping back, they felt more composed and confident.

Another member of The Breath Club used breathwork daily to process grief after losing a loved one. Through consistent practice, they were able to stay present with their emotions without feeling overwhelmed.

These aren’t exceptions, they’re examples of what happens when you consistently work with the breath.

Why Breathwork Builds Resilience

Resilience is your ability to bounce back after stress. Breathwork trains your nervous system to return to balance more quickly. That’s why I focus so much on heart rate variability (HRV) in my work; it’s a key indicator of your body’s adaptability.

Over time, consistent breathwork builds a more flexible nervous system. That means fewer emotional outbursts, better focus, and more energy for the people and things that matter.

Getting Started

Choose one technique that feels right for you and commit to practicing it for five minutes a day. Whether it’s box breathing, 4-7-8, or resonant breathing, consistency is what creates change.

If you’re looking for guidance:

• You can book a coaching session with me at jessecoomer.com

• Or join The Breath Club for guided sessions and live support

Both options offer the structure and accountability that many people find helpful when getting started.

Frequently Asked Questions

Is breathwork safe for everyone?

Most people can practice safely, but if you have a heart condition, asthma, or other medical concerns, check with your doctor first.

How often should I practice?

Five to ten minutes daily is a great place to start. It’s more about consistency than duration.

Can breathwork help with deeper emotional patterns?

Yes. It’s not a replacement for therapy, but it complements it well by giving your body a way to process and regulate emotion in real time.

Why work with me?

My approach is science-based, practical, and grounded in real life. I teach breathwork without fluff and with a focus on outcomes that matter.

Final Takeaway

Breathwork gives you a way to shift your emotional state without needing anything external. It’s fast, reliable, and built into your body.

Try a technique. Stick with it. And when you’re ready for more, join me in The Breath Club or book a breathwork training session to make breathwork a core part of your emotional wellness strategy.