We spoke to Bek Nutter, qualified naturopath, clinical nutritionist, medical herbalist, personal trainer and breath coach. Bek shares the benefits of this incredible practice.
“Our breath influences every cell of the body”
We all know how to breathe, right? But what exactly is breathwork?
Believe it or not, breathwork isn’t some trendy new idea. It’s actually rooted in ancient practices like Pranayama from India and qigong from China, both used for thousands of years to support a healthy mind and body.
Did you know we take over 20,000 breaths a day? But how often do we actually notice them? The way we breathe can have a big impact on how we feel, and vice versa—our emotions can also change the way we breathe.
The beauty of breathwork is that it can have almost immediate benefits.
Try it now: take a deep breath in through your nose, then slowly exhale. Feeling a bit calmer already?
Here’s another example: when you’ve been stressed, your breathing becomes short and shallow. Even when the stress is gone, you might still be stuck in that pattern, making it hard to wind down. That’s where breathwork comes in. Instead of trying to calm the mind to relax the body, breathwork helps you calm the body to soothe the mind.
So, what makes breathwork different from the breathing we do automatically?
While we usually just breathe to survive, breathwork is all about being intentional—controlling how you breathe in and out. You can use breathwork to boost energy, improve focus, or calm your mind. Research even shows that slow, mindful breathing before bed can naturally increase melatonin, helping you sleep better.
Is there anything breathwork can’t do? If you are intrigued and want to try it for yourself we excited to announce Wellness: Listen is now available in The Healthy Mummy App this incredible program includes breathwork and meditation practices plus bonus meditations for the kids too.
10 Powerful Benefits of Breathwork: Why You Should Make It a Daily Habit
Breathwork is an ancient practice that has gained significant attention in modern health and wellness circles. Whether you’re managing stress, improving sleep, or enhancing your overall health, incorporating breathwork into your routine can offer amazing benefits. Here are 10 reasons why breathwork is a game-changer for your body and mind:
- Improves Mental Resilience: Breathwork helps you manage stress more effectively, giving you the tools to stay calm under pressure.
- Boosts Exercise Capacity: It can increase your stamina by reducing breathlessness during workouts, making your training sessions more efficient.
- Promotes Better Sleep: Slow breathing naturally raises melatonin levels, helping you fall asleep faster and enjoy a more restful night.
- Lowers Heart Rate: By slowing down your breath, you can lower your heart rate and improve circulation.
- Enhances Mental Clarity: It helps you focus and think more clearly, which is particularly helpful when you need to make quick decisions.
- Improves Circulation: Breathwork encourages better blood flow, delivering oxygen and nutrients to all areas of the body.
- Induces Relaxation: Practising breathwork creates a sense of calm, helping you feel more relaxed and content.
- Reduces Snoring: Nose breathing can alleviate snoring, allowing everyone in the house to get a better night’s sleep.
- Acts as a Circuit Breaker: Breathwork can quickly shift you out of stress, giving you the ability to make better decisions in the moment.
- Fosters Mind-Body Connection: It helps you get out of your head and connect with your body, promoting mindfulness and presence.
10 Reasons You Should Breathe Through Your Nose
Most of us don’t realise the power of nasal breathing. Here’s why switching from mouth breathing to nose breathing can improve your overall health:
- Boosts Oxygen Uptake: Nasal breathing optimises oxygen delivery to every cell in your body.
- Makes Exercise Easier: It increases the efficiency of your muscles by improving how oxygen is delivered during exercise.
- Filters Germs and Bacteria: The nose acts as a natural filter, preventing harmful germs from entering the body.
- Supports Immune Health: By keeping pathogens at bay, nasal breathing strengthens your immune system.
- Protects the Lungs: It warms and humidifies air before it reaches your lungs, reducing irritation and protecting against chest tightness.
- Supports Facial Development: Nose breathing helps shape the face and jaw, which can prevent teeth misalignment.
- Improves Posture: Activating the diaphragm through nasal breathing promotes better posture.
- Produces Nitric Oxide: Nasal breathing increases nitric oxide production, which dilates blood vessels and regulates blood pressure.
- Prevents Tooth Decay: It limits mouth bacteria, reducing the risk of cavities and bad breath.
- Prevents Dehydration: Nasal breathing decreases water loss, helping to keep you hydrated.
10 Benefits of Slower Breathing
Slowing down your breath has profound effects on your health, balancing both body and mind. Here are 10 reasons to embrace a slower breathing pattern:
- Improves Insulin Sensitivity: Slow breathing helps balance the nervous system, potentially improving insulin response.
- Reduces Inflammation: This can lower systemic inflammation, a key factor in many chronic diseases.
- Increases Melatonin Production: Slow breathing before bed naturally lifts melatonin, leading to better sleep.
- Lowers Blood Pressure: It helps dilate blood vessels, reducing blood pressure.
- Improves Focus: Slow breathing reduces stress hormones, allowing for sharper focus and mental clarity.
- Boosts Mental Resilience: Slower breathing helps you manage emotional stress more effectively.
- Supports Immune Function: It can enhance your immune response, making you more resilient to illnesses.
- Balances the Nervous System: By regulating your breath, you can rebalance your body’s stress response.
- Improves Circulation: Slow breathing supports healthy circulation throughout the body.
- Reduces Stress: It lowers cortisol levels, helping you feel calmer and more relaxed.
Breath Techniques for Specific Health Concerns
Anxiety Relief
Technique: Inhale slowly through your nose, then exhale with a gentle hum. Continue until the end of your breath.
Why it works: Extending your exhale triggers relaxation, and the humming stimulates the vagus nerve, calming the body.
Menopause Symptoms
Technique: Inhale softly through your nose, exhale, and hold your breath at the end of the exhale for 3-5 seconds. Repeat this 3-5 times.
Why it works: Brief breath holds relax blood vessels, delivering more oxygen to the brain, reducing brain fog and muscle tension.
Better Sleep
Technique: Before bed, breathe in for 5 seconds through your nose, and exhale for 5 seconds. Repeat for 3-5 minutes.
Why it works: Slow, deep breathing elevates melatonin levels, helping you fall asleep and stay asleep.
Boost Positive Thinking
Technique: Take two short breaths through your nose followed by a long sigh through your mouth. Repeat 10 times.
Why it works: This breath pattern energizes the body and mind while creating a relaxed state, helping you stay focused and motivated.
PMS Relief
Technique: Inhale through your nose, and exhale through pursed lips as if breathing through a straw. Repeat 3-5 times.
Why it works: Slow breathing balances your body’s response to hormonal changes, reducing pain sensitivity and anxiety during PMS.
Incorporating breathwork into your daily routine can profoundly impact your mental, physical, and emotional well-being. Whether you’re looking to reduce stress, improve sleep, or simply feel more energised, these techniques offer a natural, effective solution.
We’re thrilled to announce that Wellness: Listen is now live in The Healthy Mummy App!
Wellness workouts available in App
Wellness: Move is a program that complements your high-energy routines with mindful movement practices that nourish your body and soul.