Movement, Breath & the Nervous System: Why It Matters

In practice, I often speak about the nervous system, not in a complicated or clinical way, but as a way of understanding why some movement leaves us feeling grounded and energised, while other types can leave us feeling overstimulated or depleted. At the centre of this conversation is the breath.

Sympathetic and Parasympathetic: Finding the Middle Ground

Your nervous system has two key responses that work together.

• The sympathetic nervous system (flight or flight) helps awaken the body. It supports alertness, strength and focus - and it’s essential for movement and daily life.

• The parasympathetic nervous system (rest & digest) supports rest, recovery and repair. This is where the body can soften, digest and restore.

Neither state is the problem. The challenge arises when we spend too much time in a sympathetic, stress-driven response constantly switched on, rushing and pushing through fatigue.

Pranayama: Using the Breath to Support the Nervous System

Pranayama or conscious breathwork, is one of the most effective ways to influence the nervous system.

In practice, we use the breath to gently stimulate the body when energy is low or to slow the system down when stress is high.

Longer exhales, pelvic breathing, nasal breathing and moments of pause help engage the parasympathetic nervous system, signalling to the body that it is safe to release tension and recover.

This is why breath is never separate from movement - it guides it.

MindBody Movement as Regulation

Mindbody practices such as Yoga, Reformer Pilates and Barre sit beautifully between activation and rest.

They allow us to build strength without force, to challenge the body while staying connected to breath and to move with control rather than urgency. Over time, this teaches the nervous system how to shift gears instead of staying stuck in stress response.

Why Balance Matters for Overall Wellbeing

When movement and breath support the nervous system, many people notice improved energy, better sleep, reduced overwhelm and a more sustainable relationship with exercise.

Balance doesn’t mean doing less. It means doing what supports your body in the moment.

At Ankr & Flow, movement is not about escaping stress - it’s about learning how to regulate it. Through intentional movement and breath, we create space for the nervous system to restore, adapt and build resilience.

Because true wellbeing isn’t about staying calm all the time, it’s about knowing how to return to balance.