The Neuroscience of Breath: How to Use Breathing to Control Emotions (and How Massage Therapy Helps)

Nicole Longwell
Jun 2
3 min read

Introduction

Feeling overwhelmed, anxious, or emotionally stuck? You’re not alone—and your nervous system might be the culprit. The good news? Science shows that something as simple as your breath can help reset your emotional balance. Even better, combining breathwork with massage therapy can amplify the calming effects.

In this article, we’ll break down the neuroscience of breathing, how it helps regulate emotions, and how massage therapy can support your journey toward emotional well-being.

The Science: How Breathing Impacts the Brain

Breathing is one of the only bodily functions that can be both automatic and voluntary. That makes it a direct line to your autonomic nervous system (ANS), which controls your fight-or-flight and rest-and-digest responses.

Key Brain Regions Affected by Breath:

Amygdala – Triggers emotional responses like fear and anxiety
Prefrontal cortex – Responsible for reasoning and impulse control
Hippocampus – Manages memory and mood
Brainstem – Controls breathing, heart rate, and alertness

When you engage in slow, conscious breathing, you activate the parasympathetic nervous system, helping your brain shift from stress mode to a state of calm and clarity.

Man staning in nature looking up and breathing.

Breathing Techniques to Regulate Emotions

Here are some science-backed breathing techniques that calm the nervous system and reduce emotional reactivity:

1. Box Breathing (Square Breathing)

Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds✅ Best for: Immediate stress relief and mental clarity

2. 4-7-8 Breathing

Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds✅ Best for: Reducing anxiety and preparing for sleep

3. Diaphragmatic (Belly) Breathing

Inhale deeply through the nose, allowing your belly to expand
Exhale slowly through the mouth✅ Best for: Activating the parasympathetic system long-term

These techniques work by reducing heart rate, lowering cortisol levels, and calming the amygdala’s response to emotional stressors.

How Massage Therapy Enhances Breathwork and Emotional Control

Massage therapy does more than relax your muscles—it plays a key role in modulating the nervous system, making it the perfect complement to breathwork.

Benefits of Massage for Emotional Regulation:

Activates the parasympathetic nervous system, enhancing calm
Lowers cortisol, the stress hormone
Boosts serotonin and dopamine, improving mood
Releases physical tension that contributes to emotional holding patterns
Encourages deeper breathing by releasing restrictions in the chest, diaphragm, and ribcage

Massage helps create a body environment where calm, full breathing comes naturally, reinforcing the emotional benefits of breathwork.

The Synergy: Breath + Massage = Nervous System Reset

Combining intentional breathing with regular massage therapy offers a holistic approach to managing:

Chronic stress
Anxiety and panic attacks
Emotional trauma
Depression
Sleep disorders

Many massage therapists now incorporate guided breathwork into their sessions to help clients stay present, relax more deeply, and enhance emotional release.

Final Thoughts: Your Nervous System Has a Reset Button

You don’t need to wait until burnout hits. By tapping into the neuroscience of breath and incorporating massage therapy, you can take proactive steps to improve your mental health and emotional regulation.

Whether it’s a few minutes of daily breathwork or a monthly massage session, small, intentional actions can bring lasting calm to both your body and mind.