We often take breathing for granted. It’s such an automatic part of life that we seldom stop to appreciate how essential it is—not just for survival, but for our overall mental and physical wellbeing.

On a cellular level, oxygen and water are crucial for every cell in the body. If cells don’t receive enough oxygen or water, they stop functioning optimally. They adapt to survive but don’t thrive. Just as a plant wilts without water, our cells struggle when they don’t get enough oxygen or hydration. Over time, this lack can manifest as physical symptoms like fatigue or emotional difficulties such as anxiety and depression. Simply put, when we don’t breathe well, our body and mind suffer.

The Connection Between Breath and Mental Health

When we’re stressed or anxious, our breath often becomes shallow and rapid, reducing the amount of oxygen we take in. Conversely, when we’re feeling down or depressed, we may not get enough fresh air at all, especially if we stay indoors in dimly lit, stuffy environments. Something as simple as opening a window and taking a few deep breaths can make a noticeable difference. You might feel a momentary sense of calm, or even the pleasure of breathing in crisp, fresh air. Sometimes, all it takes is a breath to feel more grounded.

Deep breathing can help activate the parasympathetic nervous system, the part of our body that encourages rest and relaxation. It sends the signal to the brain to tell it that you are safe and don’t need to use the fight or flight or freeze response.

Becoming Aware of Your Breath

Over the next week, try to pay attention to your breathing. Is it shallow or deep? Fast or slow? If it’s shallow or quick, slow down, and breathe into your abdomen. Breathing from the abdomen, as babies naturally do, promotes a sense of calm. However, stress and anxiety often shift our breathing to the chest, causing shallow breaths that exacerbate feelings of tension.

Taking time to observe and adjust your breathing can help you feel more grounded, more present in the moment. When we breathe deeply, we nourish our bodies with oxygen, essential for every bodily function. With each outbreath, we expel the carbon dioxide and any impurities that the body no longer needs. This continuous exchange is vital for maintaining the balance of oxygen and carbon dioxide in the body, which influences how we feel, both mentally and physically.

Different breathing techniques can be powerful tools for managing emotions. They can help us relax, become more aware of our body, and even process our emotions more effectively. For instance, focusing on the breath during mindfulness meditation can help switch off the mind’s constant chatter, allowing you to connect with the present moment. This awareness helps you notice any tension or pain, as well as the emotions that accompany them.

The Power of Breathing Techniques

I’ve personally found great benefit in various breathing techniques, from connected breathing and SOMA breathwork to mindfulness-based breathing techniques. When I focus on my breath—how it feels entering through my nostrils and filling my lungs—I can sense the shift in my body and mind. Deep breathing helps me manage stress, stay grounded, and improve my overall sense of well-being. I’ve even noticed improvements in my breath during exercise. Practising breathwork has expanded my lungs capacity, allowing me to run longer and with more ease.

Breathing is one of the simplest, yet most effective ways to calm the nervous system. The moment you feel overwhelmed or are about to snap, taking a deep breath can interrupt the stress response and bring you back to a state of calm.

Why Fresh Air Matters

Fresh air is crucial. When we’re cooped up inside, we tend to get less oxygen, which can leave us feeling tired or low. By stepping outside or opening a window, we allow more oxygen into our bodies, which refreshes and energizes us. Historically, fresh air was a key part of healing. Hospitals would often take patients outdoors, whether to hospital gardens or balconies, as part of their recovery process. The idea was simple yet powerful - exposure to fresh air aids both physical healing and emotional restoration.

I often use breathing exercises to bring myself back to the present moment, especially when I’m overthinking. I focus on my breath and the sensations in my body, I visualize fresh air carrying the oxygen to each and every part of my body, nourishing me, relaxing, and releasing any tension.

Abdominal Breathing Exercise for Emotional Balance

Abdominal Breathing: Lie on your back and place your hands over your abdomen. As you breathe in through your nose, focus on expanding your abdomen rather than your chest. As you exhale, allow your abdomen to gently fall. You can make a ‘whoosh’ sound when breathing out, if you find that helpful. Repeat this process several times until it feels natural. Over time, you’ll find that your abdomen moves more than your chest when you breathe, which encourages a deeper sense of relaxation. Once you’re familiar with abdominal breathing, try practicing it while walking or sitting. Eventually, it will become your default breathing pattern, helping you stay relaxed throughout the day.

When you are feeling anxious, irritated or depressed, practice abdominal breathing. You are likely to notice that the emotions become less intense as you continue to breathe deeply.

Breath is our most immediate connection to life, and when we pay attention to it, we unlock a powerful tool for healing and wellbeing. By focusing on the quality of your breath, practicing simple techniques, and making fresh air a priority, you can support both your physical and mental health. With each breath, you bring yourself back to the present moment—grounded, calm, and connected to the world around you.

Check out my other blog, where I discuss the importance of other essential ingredients for our mental and physical wellbeing: water and food.