By Amanda Held
Breathwork is a game-changer—not just for humans but for deepening the connection between humans and horses. Whether you're looking to enhance your bond with your equine partner or regulate your emotional state, incorporating conscious breathing can make a transformative difference.
Let's explore the fascinating relationship between horse and human breath, teach you techniques to regulate your nervous system, and share practical exercises to deepen the bond with your horse.
Why Breath work Matters
Breathwork is the deliberate practice of controlling your breathing to affect your mental, emotional, and physical state. For humans and horses alike, breath is more than just the exchange of oxygen and carbon dioxide—it’s a language of energy, presence, and emotion.
Here’s why it matters:
Regulation of the Nervous System: Breathwork activates the parasympathetic nervous system (rest-and-digest), helping you move out of a fight-or-flight state. Horses, being prey animals, are exceptionally attuned to the nervous system states of those around them. When you regulate your breath, you signal to your horse that you’re safe, calm, and grounded.
Improved Physical and Emotional Health: Deep, intentional breathing reduces cortisol (the stress hormone), improves circulation, and enhances focus. For horses, co-regulating with a calm human can promote relaxation, prevent injury, and even enhance physical recovery.
Enhancing Connection Through Energy Fields: Rupert Sheldrake’s theory of the morphic field suggests that living beings share an energy field. When you consciously regulate your energy through breathwork, you influence the shared field, enabling a deeper connection with your horse.
Breathing is the foundation of life, but many of us don’t realize how shallow or dysregulated our breathing becomes during times of stress.
For humans, this often means slipping into a "fight or flight" mode. For horses, who rely on their surroundings to maintain safety, your breath (and the energy it conveys) can significantly impact their emotional and physical state.
Understanding Horse vs. Human Breathing
Horses have an incredible ability to mirror and respond to our emotions, and their breath and nervous system are at the core of this connection. For equestrians, understanding the unique way horses breathe and how their nervous system works is crucial for building trust and achieving true harmony. When paired with breathwork, this knowledge allows us to co-regulate with our horses—helping both human and horse find calm, balance, and connection.
The Physiology of Horse Breathing
Nasal Breathers: Unlike humans, who can breathe through both the nose and mouth, horses are obligate nasal breathers. This means that all their respiration occurs through the nostrils. The structure of their soft palate makes mouth breathing impossible under normal circumstances.
Respiratory Capacity: A horse’s lungs are significantly larger than a human’s, with a capacity of approximately 40 liters of air compared to a human's 6 liters.
Synchronization with Movement: Horses’ breathing is directly tied to their locomotion. For example, in the gallop, they synchronize one breath per stride, meaning their respiratory rhythm matches their movement.
Efficient Oxygen Exchange: Horses have a highly efficient oxygen exchange system, enabling them to perform strenuous activities. However, this also means they’re highly sensitive to disruptions in their breathing patterns caused by stress, illness, or tension.
The Physiology of Human Breathing
Humans, in contrast, have a more adaptable respiratory system:
Voluntary and Involuntary Control: We can consciously alter our breathing patterns, making practices like breathwork possible. Horses cannot manipulate their breath in the same way.
Mouth and Nasal Breathing: Humans breathe through the mouth or nose, with each pathway serving different purposes. Nasal breathing filters, warms, and humidifies air, while mouth breathing is typically reserved for situations requiring higher oxygen intake, such as exercise or stress.
Stress Impacts on Breathing: Human breathing becomes shallow and rapid under stress, a response linked to the sympathetic nervous system. This response is mirrored by horses in their own way.
Despite these differences, our breathing can influence theirs. Through intentional breathwork, humans can create a calming ripple effect, inviting their horses into a state of relaxation.
The Horse’s Nervous System and Its Role in Connection
Horses have a unique and finely tuned nervous system that shapes their interactions with the world:
Prey Animal Sensitivity
As prey animals, horses have evolved to be highly attuned to their environment. Their survival depends on the ability to detect subtle changes in their surroundings, including the emotional state of those nearby. This makes their autonomic nervous system (ANS)—the system that governs involuntary functions like heart rate and digestion—extremely responsive.
Sympathetic vs. Parasympathetic Balance
The horse’s nervous system operates on the same principles as humans:
Sympathetic Nervous System (SNS): Activated during stress or perceived danger, triggering the "fight, flight, or freeze" response. Signs include heightened alertness, rapid breathing, and tense muscles.
Parasympathetic Nervous System (PNS): Dominates during rest, relaxation, and digestion. Signs include slow breathing, soft eyes, and relaxed posture.
Co-Regulation and the Vagus Nerve
The vagus nerve plays a key role in parasympathetic activation and co-regulation. When the vagus nerve is activated, it slows the heart rate and promotes calm. Horses, with their heightened ability to sense the state of another being, can detect the activation of a human’s vagus nerve through subtle changes in body language, breath, and energy. When a human activates their vagus nerve through breathwork, a horse often mirrors this state, entering their own parasympathetic state.
What is Co-Regulation? The Science Behind Connection
Co-regulation is the process by which two beings—human and horse in this case—align their physiological states through interaction. It’s a two-way exchange of signals that occurs in the autonomic nervous system.
Here’s how it works:
Energy Fields and Heart Rate Variability (HRV): Both humans and horses emit electromagnetic fields, primarily generated by the heart. Research has shown that when a calm human interacts with a horse, the horse's heart rate variability (a measure of autonomic balance) becomes more regular. Similarly, the human’s HRV improves, indicating a state of mutual calm.
Mirror Neurons: In the brain, mirror neurons activate both when an individual performs an action and when they observe another performing the same action. These neurons allow horses to "mirror" the emotional and physical state of the humans around them, fostering co-regulation.
Subtle Cues and Synchronization: Horses are experts at reading subtle cues, including breathing patterns, muscle tension, and posture. By synchronizing their breath and movement with the human, they co-create a shared rhythm of calm and connection.
The Importance of Breathwork for Co-Regulation
Breathwork is a powerful tool for fostering co-regulation between humans and horses. By engaging in conscious breathing, humans can achieve a calm, grounded state that naturally influences their nervous system.
Horses, being highly intuitive and sensitive to energy and emotion, instinctively respond to this shift, mirroring the calmness and creating a shared sense of safety and connection. This mutual regulation strengthens the bond, enhances communication, and sets the stage for deeper trust and harmony.
More on the Morphic Field: Connecting Through Energy
Horses are highly sensitive to the energy within a space. British biologist Rupert Sheldrake's concept of the morphic field explains that a shared energy field extends up to 8 feet from our bodies. Within this field, horses intuitively "read" our emotions, thoughts, and physiological states.
Think of walking into two different barns. One feels calming and serene; the other, chaotic and stressful. Horses pick up on these vibes instantly, and when you regulate your own energy—especially through breathwork—you shift the entire dynamic.
How to Breathe With Your Equine Partner
Here are five breathing exercises designed to promote co-regulation—where the human and horse's nervous systems harmonize—resulting in a more connected and calmer partnership. Each breathwork technique serves a specific purpose and can be adapted to meet your needs, whether you’re preparing for a ride, managing stress, or simply building a stronger bond with your horse.
Disclaimer: Always consult with a healthcare professional before beginning any new breathing exercises, especially if you have a history of respiratory, cardiovascular, or anxiety-related conditions. Practice breathwork in a calm, safe environment and avoid forcing your breath; listen to your body and your horse's responses, stopping if either becomes uncomfortable.
The Three-Part Breath
Purpose: Training yourself to breathe fully and deeply. This foundational exercise enhances lung capacity, promotes relaxation, and prepares you for advanced techniques.
Why It Works: This full-body breathing practice signals to your horse that you are present and calm. By slowing your breath, you naturally activate your parasympathetic nervous system, which your horse mirrors.
How-To:
Sit comfortably or lie on your back.
Place one hand on your belly and the other on your chest.
Inhale through your nose, filling your belly (first), your diaphragm (middle), and finally your chest (upper).
Hold your breath briefly.
Exhale through your nose, emptying your chest (first), diaphragm (middle), and belly (last).
Repeat for 3–8 cycles.
Why It’s Important: This breath mirrors the natural rhythm of deep relaxation. Practicing it before engaging with your horse helps reset your body and mind, allowing you to show up calm and centered.
Throw-It-Away Breath
Purpose: Quickly release tension or stress. This is an expressive breath that allows you to let go of pent-up energy.
Why It Works: Horses detect tension in their handlers and often respond with tension of their own. By visibly releasing stress through this expressive breath, you signal to your horse that it’s safe to relax.
How-To:
Stand with feet shoulder-width apart and hands in a prayer position.
Exhale fully through your nose to empty your lungs.
Inhale deeply as you raise your arms above your head, filling your belly, diaphragm, and chest.
Forcefully exhale through your mouth as you fling your arms forward, visualizing throwing your stress away.
Pause briefly, then repeat for 3 cycles.
Why It’s Important: Horses often mirror our emotional state. If you bring unresolved tension into the barn, your horse may absorb it. The Throw-It-Away Breath is a powerful way to clear your energy field, creating space for calm and connection.
Straw Breath
Purpose: Ground yourself in moments of high stress or emotional overwhelm. This breath slows the exhale, grounding your nervous system.
Why It Works: Horses are incredibly responsive to slow, deliberate breathing. The extended exhale of the Straw Breath slows your heart rate and reduces nervous system activation, creating a ripple effect of calm.
How-To:
Inhale through your nose for a count of four.
Purse your lips as if holding a straw.
Exhale slowly through your pursed lips for a count of eight.
Repeat for 3–8 cycles.
Why It’s Important: Straw breathing is particularly useful during moments of hyperventilation or anxiety. The slow, controlled exhale calms the mind, allowing you to approach your horse with clarity and composure.
Box Breathing
Why It Works: Horses thrive on rhythm and predictability. The structured cadence of Box Breathing not only centers your mind but also gives your horse a clear rhythm to follow, fostering trust and alignment.
Purpose: Achieve mental clarity and emotional balance. This rhythmic breath requires focus, helping to center your thoughts.
How-To:
Inhale through your nose for 4 counts.
Hold your breath for 4 counts.
Exhale through your mouth for 4 counts.
Hold your breath with empty lungs for 4 counts.
Visualize tracing the sides of a box as you breathe. Repeat for 3–8 cycles.
Why It’s Important: Box breathing establishes a predictable, calming cadence that your horse can sync with, enhancing your bond.
Alternate Nostril Breathing
Purpose: Balance the left and right hemispheres of the brain, promoting mental equilibrium and focus.
Why It Works: Balancing the brain’s hemispheres helps you approach your horse with focus and clarity. Horses sense this mental balance and respond with trust and engagement.
How-To:
Sit comfortably.
Use your thumb to close your right nostril.
Inhale through your left nostril for 4 counts.
Close your left nostril with your ring finger and exhale through your right nostril for 4 counts.
Inhale through your right nostril for 4 counts.
Close your right nostril and exhale through your left nostril for 4 counts.
Repeat for 3–5 cycles.
Why It’s Important: This breath is especially effective for calming pre-performance nerves. It helps you maintain balance, focus, and composure—qualities your horse will sense and appreciate.
Final Thoughts
Breathwork is a simple yet profound practice that can transform your relationship with your horse. By taking a few minutes to regulate your breath, you create a ripple effect of calm, trust, and connection that benefits both you and your equine partner. Whether you’re a seasoned equestrian or a beginner, these techniques offer a pathway to harmony, both in and out of the arena.
Join the Conversation
Thank you for taking the time to read this post! I'd love to hear your thoughts, questions, or experiences—feel free to share them in the comments below. If you found this blog helpful, please share it with fellow equestrians who might benefit from these insights. Together, we can build a more compassionate and connected equine community! 🐴✨
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References & Additional Information
Kelly, K. J., McDuffee, L. A., & Mears, K. (2021).The Effect of Human–Horse Interactions on Equine Behaviour, Physiology, and Welfare: A Scoping Review.Animals, 11(10), 2782.
This scoping review examines how different types of human interactions affect horses' behavior and physiology. It provides valuable insights into the reciprocal nature of human–horse relationships and their impact on equine welfare.
Merkies, K., & Franzin, O. (2021).Enhanced Understanding of Horse–Human Interactions to Optimize Welfare.Animals, 11(5), 1347.
This article provides a detailed overview of horse–human interactions, focusing on how horses perceive humans and how understanding these interactions can optimize equine welfare. It highlights the importance of sensory and emotional awareness in creating positive connections between humans and horses.
Sheldrake, R. (2011). Dogs That Know When Their Owners Are Coming Home: Fully Updated and Revised Edition.New York: Crown Publishing Group.
This book explores phenomena of animal perception and interconnectedness, providing insights into the deep, often inexplicable bonds between humans and animals, which can be linked conceptually to co-regulation in horse–human interactions.
Scopa, C., et al. (2019).Emotional Transfer in Human–Horse Interaction: New Perspectives on Equine Assisted Interventions.Animals, 9(12), 1030.
This study explores the concept of emotional transfer during human–horse interactions, showing how the emotional states of humans and horses influence one another. It delves into co-regulation and its implications for equine-assisted therapy.
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