My Daily Breathwork Routine for MS Anxiety and Mental Clarity

🌅 Why I Turned to Breathwork for MS

When I was diagnosed with multiple sclerosis, I quickly realized that my symptoms weren’t just physical. Yes, there was fatigue, tingling, stiffness—but the mental and emotional toll often felt just as overwhelming.

I began to notice:

😵💫 Brain fog in the morning

😰 Anxiety before appointments

🧠 Cognitive fatigue by mid-afternoon

😞 A sense of helplessness during flare-ups

Medication helped to some extent, but I still felt like a passenger in my own body. What I wanted—desperately—was something I could do, a way to reclaim control over my nervous system, even for a few moments.

That’s when I discovered breathwork.

Want to try Breathwork? Click here.

🧠 Why Breathwork Helps MS Symptoms

Breathwork, or conscious breathing, is not just a wellness trend. It’s a scientifically backed method for regulating the autonomic nervous system. And for people with MS, that’s huge.

Here’s what breathwork can do for MS:

🧘Calms the sympathetic nervous system (the one responsible for anxiety, fight-or-flight responses)

❤️ Activates the vagus nerve, which helps regulate heart rate, digestion, and mood

🧊 Reduces inflammation by lowering cortisol and increasing HRV (heart rate variability)

😴 Supports deeper sleep and faster recovery after emotional stress or flares

💡 Boosts oxygenation, which improves brain function and cognitive clarity

So I made it part of my daily life. Not in a rigid way, but like brushing my teeth or drinking water—something that became automatic and nourishing.

🧭 My Daily Breathwork Routine (Step-by-Step)

My breathwork routine is broken down into four moments throughout the day. Each serves a specific purpose based on what my body and mind typically need.

☀️ Morning Reset (Duration: 5–7 minutes)

Purpose: Clear brain fog, gently energize, set intention

I start the day on the floor, seated or lying on my yoga mat, right after getting out of bed. Instead of reaching for my phone, I tune into my breath.

Technique: Diaphragmatic Breathing + Gentle Box Breathing

👣 Step-by-step:

Place one hand on your belly and the other on your chest.
Inhale slowly through the nose for 4 seconds, expanding the belly.
Hold for 4 seconds.
Exhale through the nose or mouth for 4 seconds.
Pause for 4 seconds.
Repeat this box breath pattern for 3–4 minutes.
Finish with 3 deep belly breaths and set an intention for the day.

🧘 Why it works: It brings your nervous system into balance and provides a calm yet focused energy for the day ahead—especially helpful when waking up foggy or drained.

🕘 Mid-Morning Reset (Duration: 2–3 minutes)

Purpose: Reduce overthinking and overwhelm, especially when working

This is my mental “snack break.” If I notice my mind spiraling or my body getting tense, I pause and do a short breathing break—no yoga mat required.

Technique: 4-6 Breathing

🧩 Step-by-step:

Inhale through the nose for 4 seconds.
Exhale through the mouth slowly for 6 seconds.
Repeat for 2–3 minutes.

📍Pro tip: I do this sitting at my desk or standing at the window, looking at the sky or trees. Nature plus breath = powerful reset.

🌿 Why it works: The longer exhale activates the parasympathetic nervous system, which signals safety to the brain and lowers heart rate.

🌇 Afternoon Clarity Session (Duration: 5–10 minutes)

Purpose: Combat cognitive fatigue and mental “static”

This is the time of day when my brain tends to hit a wall. Words jumble, my focus slips, and I get cranky. Instead of pushing through, I pause and clear the mental fog.

Technique: Humming Bee Breath (Bhramari) + Alternate Nostril Breathing (Nadi Shodhana)

🎵 Humming Bee Breath:

Sit comfortably and close your eyes.

Place your fingers gently on your temples or ears (optional).

Inhale through the nose.

Exhale slowly while making a “mmmm” sound.

Feel the vibration in your head and chest.

Repeat for 4–5 rounds.

🌬️ Alternate Nostril Breathing:

Use your right thumb to close your right nostril.

Inhale through the left nostril.

Close the left nostril with your ring finger, release the right nostril, and exhale through the right.

Inhale through the right, switch again, exhale through the left.

Continue this pattern for 2–3 minutes.

🎧 Why it works: The hum calms racing thoughts and stimulates the vagus nerve. The alternate nostril breath helps balance the brain hemispheres and sharpen focus.

🌙 Evening Wind-Down (Duration: 10–15 minutes)

Purpose: Release the day’s tension, improve sleep quality

If I skip this session, I notice it. My body feels tenser at night, and my mind has a harder time letting go. Breathwork here becomes an act of self-parenting, of soothing myself.

Technique: 4-7-8 Breathing + Guided Breath Visualization

🛏️ Step-by-step:

Sit or lie in bed with the lights dimmed.

Inhale through the nose for 4 seconds.

Hold for 7 seconds.

Exhale slowly through the mouth for 8 seconds.

Repeat 4–8 rounds.

Close with a gentle body scan and imagine your breath moving like a wave from head to toe.

🌊 Why it works: This breath pattern has been shown to reduce anxiety, lower blood pressure, and support sleep onset by syncing brainwaves into a slower rhythm.

🧩 How I Adapt During MS Flares or Bad Days

There are days when I can’t sit comfortably, days when my legs spasm or I feel breathless from just walking across the room. On those days, my breathwork becomes gentler, shorter, and more forgiving.

💡 Here’s how I modify:

Practice lying down with a pillow under my knees

Shorten the practice to 2 minutes

Use humming or sighing when words or thoughts are too much

Breathe with a hand on my heart to feel emotionally supported

📣 The key: Don’t force it. Breathwork isn’t about performance—it’s about presence.

🎯 The Benefits I’ve Noticed

After several months of daily breathwork, here’s what I began to notice:

✅ Less Anxiety

I still get anxious, but it no longer hijacks my day. I recover faster, and I’m more aware when it’s creeping in.

🧠 Improved Mental Clarity

My ability to write, speak, and focus during the day is noticeably better. I have fewer “brain fog shutdowns.”

😌 Better Sleep

On nights I do my evening breathwork, I fall asleep faster and wake up less often.

🧘 More Emotional Control

I no longer spiral every time a new symptom shows up. Breathwork gives me a tool to pause and respond with calm curiosity.

💬 Common Questions I Get

❓“Do you have to do all four sessions?”

Nope! Start with one. For many people, the evening practice alone can shift everything.

❓“Can I do it with MS-related breathlessness?”

Yes—but choose gentle practices like humming or belly breathing. Always skip anything that makes you dizzy.

❓“What if I get bored?”

Switch it up. Use apps, try music or nature sounds, or combine it with stretches or aromatherapy.

📱 My Favorite Breathwork Tools

Insight Timer – Free guided sessions

Breathwrk app – Great for energizing or calming sessions

Calm and Headspace – Also offer breath-centered meditations

YouTube Channels – Try Breath by Breath or The Mindful Movement

🧘 Tips for Creating Your Own Routine

If you want to start a breathwork habit but feel overwhelmed, here’s what I recommend:

🌱 Start Tiny

Begin with 2 minutes. Even a few breaths can make a difference.

📍 Tie It to a Trigger

Link it to something you already do—like brushing teeth, showering, or making tea.

📆 Track How You Feel

Use a journal or app to notice shifts in your mood, focus, or sleep.

💖 Be Compassionate

If you miss a day (or a week), that’s okay. Just come back to the breath. It’s always waiting.

🌈 Final Thoughts: You Deserve to Feel Safe in Your Body

Living with MS means uncertainty. But breathwork gave me a way to feel safe, even when things felt chaotic. It gave me a tool to interrupt fear, to soothe my mind, and to reconnect with something deeper than the diagnosis.

Whether you breathe for 30 seconds or 30 minutes, know this:

💫 Every breath is a signal of life.
💫 Every breath is a chance to come home to yourself.
💫 Every breath reminds you: You are not powerless.

You are capable.
You are resilient.
And your breath is your daily doorway back to calm.

Want to try Breathwork? Click here.