Breathwork to Downshift After Training

Why Breathwork Works After Training (The Science, Simply Explained)

After hard training, your nervous system doesn’t automatically switch off.

BJJ, No-Gi and MMA all activate the sympathetic nervous system — the fight-or-flight response. This is useful during rounds, but if it stays elevated after training, it interferes with recovery, sleep, digestion, and tissue repair.

Breathwork is one of the fastest and most direct ways to influence this system.

The Nervous System Connection

Your breathing pattern is directly linked to the autonomic nervous system.

• Fast, shallow breathing signals threat

• Slow, controlled breathing signals safety

When you slow the breath — especially the exhale — you activate the parasympathetic nervous system, which is responsible for rest, recovery, and repair.

This isn’t a mindset trick. It’s a physiological response.

The Role of the Vagus Nerve

The vagus nerve is a major communication pathway between the brain and the body. It plays a key role in:

• heart rate regulation

• digestion

• emotional regulation

• recovery from stress

Longer, slower exhales stimulate vagal activity, which helps:

• lower heart rate

• reduce muscle tone

• decrease stress hormones like cortisol

• shift the body out of fight-or-flight

This is why breathwork works even when the mind feels busy.

Carbon Dioxide Tolerance (Why Holding the Breath Helps)

Most people think breathing is about oxygen.

It’s not.

Your body’s urge to breathe is driven largely by carbon dioxide (CO₂) levels, not oxygen shortage.

Breath holds (like in box breathing) gently increase CO₂ tolerance, which:

• reduces the sensation of air hunger

• improves calm under pressure

• makes breathing feel easier during exertion

• helps athletes stay composed in uncomfortable positions

This is especially relevant for grappling, where breathing can feel restricted.

Nasal Breathing and Nitric Oxide

Breathing through the nose does more than slow airflow.

Nasal breathing:

• increases nitric oxide production

• improves oxygen uptake

• reduces breathing volume (more efficient)

• lowers heart rate over time

Nitric oxide also supports blood flow and recovery, making nasal breathing a powerful recovery tool.

Why the Exhale Matters Most

Inhale activates the system.

Exhale calms it.

When the exhale is longer than the inhale:

• heart rate variability improves

• muscle tone decreases

• the brain receives a “safe” signal

This is why most effective recovery breathing patterns emphasise exhale control.

Why Breathwork Is Especially Important for Combat Athletes

Combat athletes are exposed to:

• physical compression

• restricted breathing positions

• high adrenaline output

• repeated stress spikes

Without a deliberate downshift, the body stays in a semi-alert state long after training ends.

Over time this can lead to:

• poor sleep

• persistent tightness

• elevated anxiety

• slower recovery

• increased injury risk

Breathwork shortens the time it takes to return to baseline.

Breathwork Is Training, Not Relaxation

Breathwork isn’t about zoning out.

It’s about:

• improving nervous system flexibility

• recovering faster between sessions

• staying calmer under pressure

• building resilience over time

Just like mobility or strength work, the benefits come from consistency, not intensity.

Simple Reframe

Think of breathwork as:

“Turning the volume down on the nervous system after training.”

Two to five minutes is enough to create change.