The Importance of Breath on Mental, Physical Health

The individualized care plans we provide to Veterans through our Health & Wellness Program include a number of different modalities and many of them tie to one, simple biological function we all share: breathing. 

Involuntary breath is something we often take for granted, yet intentional, deep breathing is a powerful tool for improving both our mental and physical health. By paying attention to how we breathe, we can reduce stress, boost focus, and improve overall well-being.

As one Veteran shared, “Boot Campaign taught me the power of breath and the immediate impact it had on my body.” Another noted, “The breath work you showed me made a lasting impact and gave me a bridge out of the dark corner in my head.”

So why does focusing on our breath matter? What are the benefits of conscious breath and how can we put it into practice to aid our mental and physical health? Let’s dive in.

Why Breathing Matters

Breathing isn’t just about getting oxygen into our bodies—it also affects our nervous system. Slow, deep breathing stimulates the vagus nerve, which in turn activates the parasympathetic nervous system (our “rest and digest” or “relax and unwind” mode), helping to lower heart rate and reduce stress. 

On the other hand, shallow, fast breathing triggers the sympathetic nervous system (often referred to as “fight or flight” response), increasing stress and anxiety. Conscious breathwork can help break this cycle and restore balance.

Mental Health Benefits

1. Stress Relief
   Deep breathing triggers the relaxation response, lowering cortisol (the stress hormone) and calming the mind. Regular practice can reduce anxiety and help regulate emotions.
2. Better Focus
   Intentional breathing increases oxygen flow to the brain, enhancing cognitive function, memory, and concentration.
3. Mood Boost
   Techniques like box breathing (technique outlined below) can help improve mood and emotional stability.

Physical Health Benefits

1. Improved Respiratory Function
   Breathwork strengthens the diaphragm, improving lung capacity and overall respiratory health.
2. Lower Blood Pressure
   Deep breathing helps dilate blood vessels and reduce blood pressure, supporting heart health.
3. Better Digestion
   When relaxed, the body can focus on digestion and better nutrient absorption.
4. Pain Relief
   Breathing exercises can activate endorphin production, offering a natural way to manage pain.

Easy Breathwork Techniques

1. Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.
2. 4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8. Great for relaxation.
3. Alternate Nostril Breathing: Close one nostril and inhale through the other, then switch. Balances the nervous system.
4. Diaphragmatic Breathing: Breathe deeply into your abdomen, not your chest, to engage the diaphragm and promote deep relaxation.

Breathing is a simple yet powerful tool that can improve both mental clarity and physical health. Whether you’re feeling stressed, anxious, or just need a mental reset, taking a few moments to focus on your breath can make a big difference. So, take a deep breath—you’re in control.