Breath: What Nurses Can Learn from the Science and Ancient Wisdom of Breathing

Breath. Do you ever stop to notice each inhale and exhale moving through your body? Do you consider the power it holds—not only in sustaining life, but in shaping our health and wellness? Just as breath can nurture and restore, it can also weaken and deteriorate when neglected. In his book Breath: The New Science of a Lost Art, James Nestor uncovers the fascinating science and timeless wisdom behind one of the body’s most essential functions: breathing.

As a nurse, you know the breath intimately. You assess it constantly, watching the rise and fall of a patient’s chest, listening for patterns, and noting whether the rhythm is tachypneic, dyspneic, Kussmaul, or Biot’s. A patient’s breath often tells you something is wrong before any monitor does.

Yet how often do you apply that same awareness to yourself? Over the course of a shift, your breathing shifts with the demands of the job, quickening during a code, tightening under the weight of a new admission, or slowing in the quiet moments of consoling a grieving family. In the fast-paced, high-stress world of nursing, it’s easy to forget that one of the most powerful tools for managing stress, restoring balance, and building resilience is something you already do—breathe. Nestor reminds us that with intentional focus, the breath itself can become one of our most profound healing modalities.

Your Breath and Why It Matters for Nurses

James Nestor explains that modern humans have, in many ways, forgotten how to breathe well. Instead of slow, steady nasal breathing, many people today fall into unhealthy patterns like chronic mouth-breathing, shallow chest breathing, or rapid, erratic respirations. These habits contribute to a wide range of health issues, including:

• Fatigue

• Anxiety and panic

• Poor sleep (including snoring and sleep apnea)

• Elevated blood pressure

• Weakened immunity

• Poor dental and facial development

To highlight the consequences of poor breathing, Nestor and a colleague took part in a Stanford University study that compared the effects of mouth breathing versus nasal breathing. For the first phase, Nestor voluntarily blocked his nose for 10 days, forcing himself to breathe only through his mouth. The results were striking. Nestor's blood pressure rose, his sleep worsened, he felt constant fatigue, and he experienced mental fog.

In the second phase, Nestor switched to nasal breathing while continuing the same daily routines. The difference was dramatic: his heart rate variability improved, blood pressure dropped, sleep apnea diminished, and his mental clarity returned (Nestor, 2020).

On a hopeful note, Nestor also introduces us to “pulmonauts”—pioneers who dedicated their work to studying the art and science of breath (Nestor, 2020). These early thinkers discovered ways that intentional breathing could help people suffering from conditions such as emphysema, scoliosis, and other chronic illnesses regain control over their health. Their work reminds us that breathing isn’t just automatic—it’s a tool you can consciously shape to restore balance and even promote healing.

For nurses, this has two important takeaways: First, that your well-being depends on how you breathe during the long, stressful hours of your shifts; and second, that teaching even simple breathing practices can empower patients. Whether it’s encouraging a post-op patient to use their incentive spirometer, reminding someone with anxiety to slow their breath, or practicing nasal breathing yourself during a hectic day, the science shows that breath is one of the most straightforward and most powerful tools we all have for healing.

Key Concepts Nurses Can Take from Breath

1. Nasal Breathing is Your Best Breath

Breathing through the nose filters, humidifies, and oxygenates air more effectively. It also stimulates the release of nitric oxide, which improves circulation, reduces inflammation, and supports respiratory function.

Nurse tip: If you notice yourself mouth-breathing during your shift while charting, walking on the unit, or driving home, pause and switch to nasal breathing. Even a few minutes can calm the nervous system.

2. Slow It Down

Fast breathing triggers the sympathetic nervous system, keeping you in a state of “fight or flight” mode. Nestor introduces the concept of "coherent breathing", a rate of about 5.5 breaths per minute (inhale for ~5.5 seconds, exhale for ~5.5 seconds). Coherent breathing is a technique that helps regulate heart rate variability and activate the parasympathetic “rest and digest” response.

Nurse tip: Before entering a patient’s room, try practicing coherent breathing to feel more grounded and present, which can help lower stress and anxiety.

3. Exhalation Regulates the Nervous System

One way nurses may demonstrate tension is through short inhales and exhales or holding their breath.  A longer exhalation is a powerful way to return the body to a more relaxed state by activating the parasympathetic nervous system.  People often focus on inhaling, but Nestor emphasizes that longer, controlled exhalations help to regulate the heart rate and reduce stress.

Nurse tip: Box breathing is a technique to help the mind and body relax. Inhale for a count of 4, then exhale for a count of 6. This slight shift can help regulate your mood during a hectic shift.

The Yogic Connection: Pranayama in Nursing Wellness

Nestor touches on yogic traditions of pranayama.  It is the conscious regulation of breath. For thousands of years, pranayama has been used to calm the mind, strengthen the body, and connect the practitioner to their inner life force, or prana.

Simple Pranayama Practice for Nurses:

• Nadi Shodhana (Alternate Nostril Breathing): Promotes mental clarity and balance before or after a long shift.

To Practice:

• Sit in a comfortable position with your spine erect.

• Hand Positioning: Place the thumb of your right hand gently over your right nostril and the ring finger of that same hand on the left nostril. The forefinger and middle finger should rest between the eyebrows.

• Close the right nostril with the thumb and inhale through the left nostril very slowly.

• At the top of the breath, pause briefly, holding both nostrils closed, then lift just the thumb to exhale through the right nostril.

• At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through the right nostril.

• Continue alternating breaths through the nostrils for five to ten cycles. 

(Nestor, 2020, pp. 219-220)

Why Breath Work Should Be Part of Every Nurse’s Toolkit

Nurses are often the calm in the chaos for our patients, and that calm must start within. Incorporating conscious breathing into your daily routine can:

• Reduce stress and prevent burnout

• Improve sleep and recovery between shifts

• Enhance focus and clinical decision-making

• Model calmness and presence for patients and families

Whether you’re on the floor, in a classroom, at the bedside, or behind the scenes, your breath is an anchor. It’s always with you. It doesn’t require extra time or money—just awareness and intention.

Inhale. Exhale. Repeat.

James Nestor’s Breath is an excellent resource for tuning into your breath. And for nurses, it's a reminder that wellness starts with the basics. By returning to your breath and drawing inspiration from traditions like pranayama and other modalities explained in the text, you can reclaim a sense of peace, power, and presence, no matter how chaotic the day may be.

Do you have a go-to breathing practice that helps you through the stress of a long shift? Share it with us in the comments—we’d love to hear what keeps you grounded and breathing well.

Reference

Nestor, J. (2020). Breath: The new science of a lost art. Penguin.