Breathing is something we do without thinking – over 20,000 times a day. Yet, how we breathe and the quality of the air we take in have profound effects on our overall well-being. In recent years, breath work has gained significant attention as more people recognise the critical role it plays in health, from regulating our nervous system to boosting immunity.

Breathing and the Nervous System

Our breath is intimately connected to the nervous system, particularly the “fight or flight” response. In times of stress or danger, our breathing becomes shallow and rapid, preparing the body to react. Unfortunately, many of us live in a near-constant state of mild stress, which can leave us stuck in this fight or flight mode. Shallow breathing keeps the body in a state of hyper arousal, which over time, can lead to high blood pressure, anxiety, and even immune suppression.

Breath as a Tool for Relaxation

Thankfully, the way we breathe can also help us shift from a state of stress to one of relaxation. Deep, mindful breathing activates the parasympathetic nervous system, also known as the “rest and digest” mode. This calms the heart rate, lowers blood pressure, and reduces the release of stress hormones. Breathwork techniques like diaphragmatic breathing, 4-7-8 breathing, or alternate nostril breathing can be used to bring the body back to balance.

Breathwork and Immunity

There’s also a strong connection between breathwork and immune function. Chronic stress, which often manifests through shallow breathing, can suppress the immune system and increase susceptibility to illness. Deep breathing, however, reduces stress hormones like cortisol, helping to boost immunity. Regular breathwork not only supports stress management but also promotes long-term immune resilience.

The Quality of Air We Breathe

As breath work becomes more popular, so too does the conversation around the quality of air we breathe. Poor air quality from pollution or indoor contaminants can strain our respiratory system, reducing the effectiveness of deep breathing techniques. Fresh, clean air—whether from spending time outdoors in nature or improving indoor air quality through filtration—can enhance the oxygen exchange in the lungs and support overall health. It’s important to take steps to improve the air in your environment, especially when practicing breathwork or deep breathing exercises.

How to Start

Incorporating breathwork into your daily routine doesn’t have to be complicated. Start with simple techniques like:

  • Diaphragmatic breathing: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Take a slow, deep breath in through your nose, letting your abdomen rise (not your chest). Exhale slowly and fully through your mouth. Repeat for 5-10 minutes.
  • Box breathing: Inhale deeply for a count of four, hold for a count of four, exhale for a count of four, and hold for another count of four. This is a great technique to calm the mind and body quickly.

These exercises can be done in just a few minutes each day and are perfect to practice before or after a fresh juice to boost your energy and promote relaxation!

Mastering Your Breath

When you master your breath, you gain increased awareness and control of where your energy flows. As my yoga teacher often says, “Have awareness of the energetic interpretation of life within yourself.” Breathwork is not just a tool for relaxation, but a path to a deeper understanding of your inner energy and how it interacts with the world around you.