The Overstimulated Mind: The Science of Calm and Breathwork for Stress Relief

Chronic stress and anxiety are rising, but science is catching up. Learn how breathwork is helping people of all ages regulate their nervous systems and reclaim focus, calm, and daily resilience.

In a world where stress and anxiety are widespread, breathwork is gaining attention as a science-backed practice with real benefits for mental and physical health. Dr. Jana Rieger, entrepreneur and creator of Breth, a wearable device for guided breathwork, recently shared insights on how specific breathing techniques influence the nervous system. This conversation connects long-standing breathing practices with modern neuroscience, offering practical strategies for managing the rising rates of anxiety.


While breathing is automatic, intentional breathwork has the potential to interrupt the stress cycle. When we experience pressure, the body activates the sympathetic nervous system, also known as the "fight or flight" response. This response floods the body with stress hormones, which may have helped our ancestors in survival situations but can leave us feeling trapped in constant tension today.


Dr. Rieger highlights research showing that targeted breathing patterns can shift the body into the parasympathetic nervous system, which governs rest and recovery. This shift happens through stimulation of the vagus nerve; a key connector between the brain and internal organs. Slower breathing, especially with longer exhalations and a rhythm of around six breaths per minute, supports this response and allows the body to return to a calm state.


She also discusses emerging science around heart-brain coherence. The heart contains neurons and produces its own electromagnetic signals. When the heart and brain operate out of sync, it can increase anxiety and reduce focus. Breathwork supports alignment between breathing, heart rhythm, and brain activity. This state of coherence is linked to improved mental clarity, emotional balance, and creative thinking.


Dr. Rieger references the polyvagal theory, which explains how the nervous system constantly monitors our environment for cues of safety. Breathwork plays a role in communicating calm to the body, helping shift from survival patterns toward more engaged, thoughtful states of mind. This matters not only for individual well-being, but also for how we connect and respond to others.


Her perspective is especially helpful for parents and educators. Anxiety among children is rising, and breathwork has been shown to support focus, academic performance, and emotional regulation. Building short breathing exercises into daily routines at home or in classrooms can help children build a stronger foundation for long-term well-being.


Breathwork stands out because it’s simple, free, and accessible to anyone. Dr. Rieger emphasizes that regular practice matters most. Like brushing your teeth, the impact of breathwork builds through consistency. One specialist she quotes explains, “Waiting for the anxious moment to do breathwork is like brushing your teeth once they've all fallen out.”
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Ongoing research into breath patterns, vagus nerve activation, and heart-brain rhythms continues to expand our understanding of how the body handles stress. Breathwork offers a low-cost, non-medication approach to many of the issues people face today, especially anxiety. Practicing intentional breathing for just five minutes each day can be a powerful addition to anyone’s mental and physical health routine.