THE POWER OF BREATH
Your Superpower
Your breath can be your superpower if you know how to use it. As I remind people in my classes, “it can heat you up or cool you down and it can energize you or calm you”.
When was the last time you thought about how you breathe?
If you're like most people, the answer is probably "never." Breathing is automatic—subconscious, even. I was inspired by James Nestor’s enlightening book Breath: The New Science of a Lost Art, how we breathe affects everything from our sleep and mood to our immunity, endurance, and mental clarity. And here's the kicker: most of us are doing it wrong.
The Forgotten Art of Breathing
Breath isn't just a book—it’s a wake-up call. Through an exploration of personal experimentation, scientific research, and ancient wisdom, Nestor uncovers how our modern lifestyle has warped our breathing patterns and degraded our health. Processed diets, sedentary habits, and chronic stress have led many of us to become mouth breathers—shallow, fast, and disconnected from our body’s natural rhythm.
The result? Higher blood pressure, reduced oxygen efficiency, poor sleep, anxiety, and even facial deformities over generations. WOW!
Why Nose Breathing Matters
One of the book’s most important takeaways is the power of nose breathing. Breathing through your nose filters, humidifies, and regulates airflow in a way that mouth breathing simply can’t. It also produces nitric oxide—a molecule that improves circulation, boosts immunity, and enhances oxygen uptake.
Studies show that even a simple switch to nasal breathing can lead to:
- Lower heart rate and blood pressure
- Deeper, more restorative sleep
- Greater mental focus
- Reduced anxiety and fatigue
Quick Tool: The 5.5 Rule
Nestor explores the ideal breathing rhythm: 5.5 seconds in, 5.5 seconds out, totaling about 5.5 breaths per minute. This cadence activates the parasympathetic nervous system, bringing the body into a state of calm and balance. It's not just theory—this rhythm mirrors ancient practices found in yoga (pranayama), Buddhist meditation, and even Catholic prayers.
Breathwork for Wellness
Intentional breathwork isn’t new—it’s been practiced for centuries in cultures around the world. But Breath reintroduces it to a modern audience with science to back it up. Whether it’s box breathing, alternate nostril breathing, or Buteyko techniques, conscious breath control is a powerful wellness tool to:
- Calm the nervous system
- Increase energy and endurance
- Improve sleep and digestion
- Enhance mental clarity and mood
Bringing Breath Into Your Daily Routine
You don’t need hours of training to start. Here are three simple ways to bring better breathing into your day:
1. Close your mouth. Train yourself to breathe through your nose during both rest and exertion.
2. Slow down. Try the 5.5 rule. Set a timer and practice breathing in for 5.5 seconds and out for 5.5 seconds for 5 minutes.
3. Tune in. Notice how your breath changes in stressful moments—and see what happens when you take conscious control.
Final Thoughts
How we breathe matters!!! With just a few conscious adjustments, we can unlock better health, deeper sleep, sharper focus, and a greater sense of calm—all through something we do 25,000 times a day.
So take a moment. Inhale deeply. Exhale slowly. And remember—wellness is just a breath away.
I achieved my Breathwork Certification in Fall 2024 and can train you for better breathing. Just contact me and we can work out a plan.
https://www.sanditwist.com/contact
Check out some free exercises on our YouTube channel.
I look forward to breathing with you.
BE SWELL~
