The Power of Breath: Returning to Calm Through the Nose

In Qigong, we often say that the breath is life. It's the very first thing that we do when we are born into this world, and the last thing we do when we leave this world. Yet, somewhere in between, many of us forget how to truly breathe.

Modern life pulls us in many directions- fast paced days, screen time, stress, family, work- we begin to breath shallowly, mostly in the chest, and often through the mouth. Here's something powerful: the breath is one of the only autonomic functions in the body that we can consciously control. When we learn to work with it, the benefits ripple through our entire body, mind, and heart.

Why Nose Breathing Matters:

Breathing through the nose does more than just filter and humidify air. It activates the parasympathetic nervous system, which signals the body to relax and restore. Nasal breathing slows the breath, encourages deeper oxygen exchange, and helps reduce blood pressure and heart rate. It also supports nitric oxide production, which improves circulation and oxygen delivery. The better and deeper we breath, the more energy we will have. Where the breath goes, energy flows!

Inhaling and exhaling through the nose encourages a state of calm, helping ease symptoms of stress, anxiety, PTSD, and even insomnia. The long list of deep nasal breathing is extremely beneficial to our health and over all well-being.

On the other hand, mouth breathing, inhaling through the mouth, is often more shallow, triggering the body's "fight or flight" response and keeping us in a reactive state. There is a place for mouth breathing and it can be beneficial in small amounts, especially when inhaling through the nose and exhaling through the mouth. This style of breathing is excellent for releasing frustration, tension, and stagnation.

Breathwork brings us back into the present moment. It helps us tune in and observe rather than react. One simple way to begin is through abdominal breathing, also known as belly breathing. A foundational Qigong practice that teaches us how to breath deeply and fully.

Try this practice:

• Find a quiet and comfortable place where you will have a few minutes of to explore your breath.

• Sit or lie down

• Place on hand on your lower belly, just below the naval, and your left hand on the center of your chest.

• Gently close your eyes. begin to simply observe your breath.

• Is your breath steady or shallow?

• Does your chest rise more than your belly?

• Does your breath feel labored in any way or nice and smooth?

Now gently guide your breath in through your nose and allow your belly to expand like a balloon filling with air.

Exhale through your nose, letting the belly soften and move back towards the spine.

Repeat this rhythm

• Inhale for a count of four, allowing your belly to expand

• Exhale to a count of at least 4, preferably a count of 6, letting your belly relax and move back towards the spine.

• notice how your breath feels as you do this, notice the chest staying stable and soft.

• Repeat this for several rounds, up to 3 min or longer if you choose.

• Recognize any thoughts that come into your mind and then let the thought go, floating by like a little cloud and return you attention to your breath.

• Take a moment at the end of this practice to notice how you feel, the calmness you feel.

Just a few minutes a day of intentional breathing can:

• Reduce anxiety and cortisol levels

• Support digestion and immune function

• Improve focus, clarity, and sleep

• Lower blood pressure and heart rate

• Deepen your connection to self and others

The breath is always with you. It is your anchor, your rhythm, your guide. Through Qigong and breath awareness, you begin to live more fully- not by doing more, but by simply breathing better.