How to Use Breath Work to Reduce Stress, Boost Energy and Improve Nutrient Absorption

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Breath work is a practice of controlled breathing exercises. It can take as long as you want it to - a few minutes before your morning commute or 30 minutes after work. A great addition to your healthy lifestyle, breath work is important for reducing stress, improving nutrient absorption, and boosting energy. We run through everything you need to know about the benefits of breath work, and some example exercises.

Plus, if you want some extra guidance, follow along with our breathing exercise video at the bottom of the article!

Reducing Stress with Breath work

Stress is a common part of everyday life, but breath work can help manage it effectively.

Deep and slow breathing activates the parasympathetic nervous system - which is responsible for the body's rest and digestion response when the body is relaxed, resting, or feeding - which promotes relaxation and counters the stress-induced 'fight or flight' response.

Interestingly, as the body's response to stress is linked to our digestive system, this means that reducing stress is vital to a strong digestive system. This is why we recommend doing breath work along side taking our superfood shake, to maximise the effectiveness of Whole Supp.

Regular breath work can also lower cortisol levels, the hormone associated with stress. Lower cortisol means less anxiety and a calmer mind.

Improving Nutrient Absorption

Breath work can also improve how your body absorbs nutrients. As discussed above, deep breathing activates the parasympathetic nervous system, where the function of your digestive organs is enhanced.

During this, blood flow to the digestive system increases, ensuring that the nutrients from your superfood shake are absorbed more efficiently.

You might experience a number of benefits from giving your digestive system that extra boost in absorbing nutrients, for example:

Increased energy levels
Improved mood
Stronger immune response, making you less vulnerable to illness
Better weight management
Reduced bloating and discomfort
Reduced risk of chronic diseases like type 2 diabetes and cardiovascular disease

Whole Supp is packed full of 30 vitamins and minerals that are absorbable to ensure you feel the benefits of a boosted immune system.

Boosting Energy Levels

Your energy levels can get a significant boost from regular breath work. Deep breathing increases oxygen intake, which is essential for producing energy in your cells. Plus, enhanced lung capacity from consistent breath work means more efficient oxygen exchange, leading to higher energy levels.

Breath work can also balance your nervous system, helping to conserve energy and use it more efficiently. Additionally, some breath work techniques stimulate the release of endorphins, the body's natural 'feel-good' hormones, which can enhance your mood and energy.

Four Simple Breath Work Techniques

Pursed Lip Breathing

Sit or lie down in a comfortable position
Inhale slowly through your nose for 2 counts
Pucker your lips as if you're about to blow out a candle
Exhale slowly and gently through your pursed lips for 4 counts

Benefits

Helps release trapped air from the lungs, making breathing easier
Reduces shortness of breath
Promotes relaxation and reduces stress

Belly Breathing (Diaphragmatic)

Sit or lie down with one hand on your chest and the other on your belly
Take a deep breath through your nose, allowing your belly to rise as you fill your lungs with air
Exhale slowly through your mouth, letting your belly fall

Benefits

Enhances lung efficiency and oxygen intake
Reduces stress and promotes relaxation
Improves core muscle stability and posture

Lion's Breath (Simhasana)

Sit comfortably on your heels in a cross-legged position
Inhale deeply through your nose
Open your mouth wide, stick out your tongue and exhale forcefully, making a "ha" sound
Repeat a few times

Benefits