The Breath Beneath It All: How Deep Breathing Nourishes Your Immune System
- radiantheartbrooma
- 3 days ago
- 2 min read
"There is one way of breathing that is shallow and constricted. Then there is another—a breath of love that carries us beyond ourselves." — Rumi
Pause with me for a moment. Take a breath—not to fix it or force it, just to notice. Is it deep or shallow? Restless or smooth? So often, we move through life on autopilot, forgetting the quiet miracle of breath that sustains us.
In my classes, I often invite students to come home to the breath. To make it a companion—through movement, stillness, and especially through life’s uncertainties. One of the most overlooked tools for healing, resilience, and deep nervous system support is always with us: the breath.
And yes, it even supports our immune system in profound ways.
Breathing as a Healing Ritual
In the modern world, stress is a constant undercurrent. It tightens the body, shortens the breath, and over time, wears down our immune defenses. But conscious breathing has the power to reset our system—to invite calm, clarity, and healing.
Scientific studies have confirmed what yogis and healers have known for centuries: slow, mindful breathing helps regulate blood pressure, balances the nervous system, and reduces the chronic inflammation that contributes to so many illnesses.
When we breathe deeply—especially using the diaphragm—we’re not just relaxing; we’re stimulating the vagus nerve, increasing oxygen flow, and supporting the flow of lymph, the body’s natural detox and immune network. It’s like giving the immune system a gentle nudge, saying: I’ve got you.
Three Breathing Practices to Support You
Try weaving one (or all) of these breath practices into your day—especially during times of transition, seasonal shifts, or when your energy feels low.
1. The Calming Breath (4-2-4)
A simple rhythm to bring you back to center.
Find a comfortable seat or lie down.
Inhale gently through your nose for 4 counts.
Pause, holding the breath for 2 counts.
Exhale slowly through your mouth for 4 counts.
Repeat for a few minutes, noticing how the body begins to soften.
Use this breath when anxiety creeps in, or when you need a pause in your day.
2. Breath with Intention (Mantra Breath)
Bring the mind into the breath and the breath into the heart.
Sit comfortably and close your eyes.
As you breathe in, silently say: “I am breathing in.”
As you exhale, silently say: “I am breathing out.”
Let the words become a quiet rhythm inside you.
This breath creates space between thoughts and anchors you into presence.
3. Belly to Heart Breath
A nourishing breath to practice before sleep, after movement, or any time you seek grounding.
Place one hand on your belly, the other over your heart.
Inhale deeply, letting the breath rise from the belly up into the heart.
Exhale slowly, feeling the breath fall back down from the heart into the belly.
Imagine light or warmth traveling with each breath, a gentle wave of healing moving through you.
Let this breath remind you that you are held, supported, and safe.
We often seek wellness in complicated places, but sometimes the most potent medicine is already within us. So today, I invite you to reconnect to your breath—your sacred rhythm—and remember that each inhale is a beginning, and each exhale, a soft release.
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