Autoimmune conditions can feel unpredictable and overwhelming, especially when symptoms flare without warning. While breathwork is not a cure, growing research shows that it can support the body’s ability to regulate inflammation, stress, and overall wellbeing. The way we breathe influences nearly every system in the body, from the nervous system and hormones to immunity and digestion. By learning to work with the breath intentionally, we create a calmer internal environment that supports better immune balance.
How Dysfunctional Breathing Fuels Autoimmune Chaos
Many people breathe in a shallow, rapid pattern without realising it. This kind of dysfunctional breathing sends a constant “danger” signal to the brain and keeps the body stuck in the sympathetic nervous system, our fight-or-flight mode. Chronic activation of this stress system disrupts the body’s ability to regulate inflammation, hormones, and immune responses.
For those living with autoimmune conditions, this can significantly exacerbate symptoms. When the body thinks it’s under threat, it releases stress hormones, increases heart rate, tightens muscles, reduces digestive function, and diverts energy away from immune regulation. Over time, this raises inflammatory activity, destabilise cortisol rhythms, impair gut function, and make the immune system even more reactive.
In contrast, slow, steady, diaphragmatic breathing activates the parasympathetic nervous system, the body’s rest-and-digest mode. This state supports tissue repair, lowers inflammatory signalling, restores hormonal balance, and helps keep the immune system from becoming overactive.
Cortisol Control Starts with the Breath
Breathwork is one of the most effective natural tools for reducing cortisol. Slow, controlled breathing helps down-regulate the stress response, lower cortisol levels, and support a more balanced immune environment. Studies show that practices such as diaphragmatic breathing can reduce inflammatory markers, increase vagal tone, improve sleep, and ease pain, benefits that are especially relevant for autoimmune health.
Two Breathwork Techniques to Try:
- Diaphragmatic (Belly) Breathing
- Inhale through your nose for 4 seconds, letting your belly rise.
- Exhale through your mouth for 6 seconds.
- Continue for 3–5 minutes.
This technique activates the vagus nerve and shifts the body into parasympathetic mode
- Box Breathing
- Exhale through your mouth for 6 seconds.
- Continue for 3–5 minutes.
- Inhale for 4 counts
– Hold for 4
– Exhale for 4
– Hold for 4
Repeat for 1–3 minutes to stabilise the nervous system.
Breathwork is not a replacement for medical treatment, but as a supportive practice it can help create an internal environment that reduces stress, calms inflammation, and supports autoimmune balance.
Caroline Boyle is a Breath Guide located in Beaconsfield and offers classes in person and also online. For more information visit www.seedwellness.co.uk/carolineboyle
Seed also offers breathwork in other regions as follows:
Berkshire (Henley, Twyford & Caversham) – https://seedwellness.co.uk/vaughanwickins/
Hertfordshire (Berkhamsted) – https://seedwellness.co.uk/samanthaparkinson
For more info about breathwork, visit www.seedwellness.co.uk/breathwork
