The Power of the Breath: A Wellness Tool You Carry Everywhere

We breathe thousands of times each day, yet how often do we actually pay attention to our breath?

Breathing happens automatically. We don't have to remind ourselves to do it. But there is a difference between simply breathing and breathing with awareness.

When life becomes stressful, busy, or emotionally overwhelming, our breathing can become quicker and shallower. We may breathe primarily into the upper chest, hold our breath without realizing it, or move from one task to another without ever taking a full, comfortable breath.

And because the breath and nervous system influence one another, changing the way we breathe can also change the message we are sending to the body.

Your Breath and Your Nervous System

Your autonomic nervous system helps regulate processes you don't have to consciously control—such as heart rate, digestion, blood pressure, and breathing.

When the body perceives stress or danger, it prepares us to respond. Heart rate may increase, muscles may tense, and breathing may become faster.

But breathing is unique.

Unlike many automatic functions, we can consciously change it.

Slow, controlled breathing—particularly breathing that engages the diaphragm and allows a comfortable, longer exhale—can support the body's shift toward a calmer parasympathetic state.

Think about that for a moment.

Something you have access to right now, without buying anything, can help you intentionally influence your state.

Deep Breathing Isn't About Taking the Biggest Breath Possible

When people hear "Take a deep breath," they sometimes pull in as much air as possible, lift their shoulders and expand their upper chest.

That's not necessarily what we're looking for.

A relaxed diaphragmatic breath begins lower.

Place one hand on your chest and the other around your abdomen or lower ribs. As you inhale gently through your nose, notice whether your lower ribs and belly have room to expand.

Your shoulders don't need to rise.

Then slowly release the breath.

Don't force it. Don't strain. Just notice.

That noticing is part of the practice.

The Exhale Matters, Too

We often put all of our attention on inhaling deeply, but the exhale deserves attention.

Try breathing in gently for about 4 seconds, then breathing out comfortably for about 6 seconds.

You don't have to become obsessed with counting. The goal is simply to allow the breathing to become slower, softer and more intentional, with a comfortable exhale.

Even a few minutes can become a moment of reconnection.

Try This: A 3-Minute Breath Check-In

Find a comfortable seated or lying position.

For the next three minutes:

• Notice your natural breathing first—without trying to change it.
• Relax your jaw and shoulders.
• Inhale gently through your nose, allowing your lower ribs and abdomen to expand.
• Exhale slowly and comfortably.
• With each breath, notice what is happening in your body.

Maybe you notice tension you didn't realize you were holding. Maybe your thoughts are racing. Maybe your breathing has been shallow all day. Or maybe you simply notice that you feel more present.

There doesn't have to be a dramatic experience. Awareness itself is valuable.

Your Body Is Always Communicating

In a previous post on The Remedy Journal, we talked about how the body is constantly communicating.

The breath is part of that conversation.

Sometimes your breathing may reflect what's happening inside of you. And intentional breathing gives you an opportunity to respond.

This is what wellness can look like before the supplements, herbs, teas or elaborate routines.

It can begin with noticing.

How am I breathing? Where am I holding tension? What does my body need from me right now?

Then, instead of immediately trying to silence every signal the body sends, we become curious about it.

That is the heart of Root & Remedy.

Awareness is where wellness begins.

And sometimes, awareness begins with something as simple as taking your next breath—and actually being there for it.

Root & Remedy
Wellness that speaks to your spirit.