Breathing Techniques That Calm Dysautonomia (Fast Relief Tools)
Your breath is the fastest way to tell your nervous system: you are safe.
When you live with dysautonomia or POTS, even simple things like standing up, walking across a room, or having a stressful conversation can trigger dizziness, a racing heart, or sudden fatigue. These symptoms can feel unpredictable and overwhelming.
One tool that’s always available to you, wherever you are, is your breath. Breathing patterns have a direct effect on your autonomic nervous system. By slowing your breath, you can help shift your body out of a stress response and regain some control in the moment.
Why Breath Matters for Dysautonomia
Breath as a bridge between conscious and autonomic control
Most of the time, the autonomic nervous system runs in the background without you thinking about it. It controls heart rate, blood pressure, digestion, and body temperature.
Breathing is unique because it belongs to both systems. You can let it happen automatically, or you can slow it down on purpose. When you do, your body listens. Slow, steady breaths tell your nervous system that it is safe, which can reduce rapid heart rate and help you feel more grounded.
How dysautonomia and POTS manifest
Dysautonomia and POTS (Postural Orthostatic Tachycardia Syndrome) can cause symptoms like:
Dizziness or lightheadedness when standing
Rapid heart rate
Fainting or feeling like you might faint
Anxiety and restlessness
Sudden fatigue
These symptoms are exhausting, but there are techniques you can use to support your body in real time.
“Slow breathing at six breaths per minute has been shown to lower heart rate and ease POTS symptoms during a tilt test.”
Evidence‑Based Breathing Techniques For POTS & Dysautonomia
These breathing practices are simple and require no equipment. Practicing them regularly can make a difference over time, and they can also be used during symptom flares.
Slow deep abdominal breathing (6 breaths per minute)
In a small study of people with POTS, breathing slowly at about six breaths per minute during a tilt test lowered their heart rate and made symptoms less intense.
Here’s how:
Sit or lie down in a comfortable position.
Place one hand on your belly.
Inhale through your nose for about five seconds, letting your belly rise.
Exhale slowly for five seconds.
Continue for several minutes.
This helps shift your body into a calmer state.
Pursed‑lip breathing for quick relief
Pursed‑lip breathing is a simple way to slow your heart rate when you feel symptoms rising:
Breathe in gently through your nose for two seconds.
Purse your lips like you’re blowing out a candle.
Breathe out slowly for four seconds through your lips.
Repeat four to five times.
This makes your exhale longer than your inhale, which signals the body to relax.
Rhythmic diaphragmatic breathing
Many specialists recommend rhythmic breathing:
Inhale and exhale through your nose at a steady, slow pace.
Focus on expanding your belly instead of lifting your chest.
Continue for 5 to 10 minutes, once or twice a day.
Over time, this kind of breathing can improve heart rate variability and make it easier to recover from sudden flares.
Practical Tips for Using Breathwork
When to practice
Start by practicing when you’re calm—lying down, sitting, or even before getting out of bed. This builds the skill so it feels natural when symptoms arise. You can also use these techniques right before standing up or when you feel symptoms coming on.
Combining breathwork with other supports
Breathwork works best as part of a broader plan. Pair it with good hydration, enough salt, compression garments, pacing yourself throughout the day, and gentle exercises that fit your energy level.
Hopeful encouragement
If your symptoms are strong, these techniques won’t erase them instantly. Think of breathing as a tool to help your body feel safer and steadier over time. Every slow breath is a signal to your body that it can ease its grip.
Moving Forward With Support
Breathing techniques give you a way to participate in your own care. They help you feel less at the mercy of symptoms and more connected to your body.
At our clinic, we teach these methods as part of a bigger plan to address nervous system dysregulation. When combined with functional testing, nervous system retraining, and lifestyle support, they become powerful tools for recovery.
Inside the Nervous System Healing Code, you’ll learn practical tools like these alongside step‑by‑step strategies to regulate your nervous system and rebuild resilience.
You don’t have to navigate dysautonomia alone. Join the program or schedule a one‑on‑one consultation today. With guidance and consistent tools, your body can gradually find balance again.
