Transform Your Breathing, Transform Your Life

Welcome to MindfulMornings!

Happy Easter, we hope you’re enjoying the holiday 🐰 

In today's email, we're exploring the transformative power of breath through the groundbreaking work of James Nestor and his book Breath: The New Science of a Lost Art*.

Today you'll learn about:

• Nasal Breathing: The Simple Switch That Changes Everything

• The Perfect Breath: Finding Your Natural Rhythm
  

Here are 2 quotes, 2 tips, and 1 question to help you build healthy habits this week…

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2 Quotes

1. "No matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are — none of it will matter unless we are breathing correctly." - James Nestor, Breath: The New Science of a Lost Art*

    

2. "Breathing is our anchor; it keeps us rooted in the present and reconnects us to life." - Thich Nhat Hanh

2 Tips

1) Nasal Breathing: The Simple Switch That Changes Everything

Why:

The way we breathe makes a bigger difference than most of us realize. Breathing through your mouth might seem natural, but it actually bypasses important functions our bodies need. Nasal breathing filters, warms, and humidifies the air we breathe. It also produces nitric oxide, a molecule that helps deliver oxygen throughout our body and supports our immune system.

When we breathe through our nose, we activate our parasympathetic nervous system - our body's "rest and digest" mode. This helps reduce stress and anxiety naturally. Many of us developed the habit of mouth breathing without realizing its negative effects: reduced oxygen, increased dehydration, and even changes to facial structure over time.

Making the simple switch to nasal breathing can improve your sleep quality, boost your energy, and help you feel calmer throughout the day.

Here’s how you can give it a go this Easter:

Start by becoming aware of your current breathing habits:

• Set reminders on your phone to check your breathing pattern several times throughout the day

• Notice when you tend to mouth breathe - is it during exercise, when concentrating, or when stressed?

• Place sticky notes in visible locations with the word "Nose" as gentle reminders

Practice these exercises to strengthen nasal breathing:

1. Conscious switching: If you catch yourself mouth breathing, gently close your mouth and continue breathing through your nose. Don't force it, congratulate yourself for noticing, and redirect.

    

2. Morning nasal cleansing: Try using a neti pot or saline spray to clear nasal passages upon waking. You can learn more about nasal cleansing in our Ayurveda Morning Routine.

    

3.  Gradual exercise adaptation: When walking, make sure you're breathing through your nose. Build up to more intense exercise while maintaining nasal breathing.

    

4. Nighttime technique: Before bed, put a small piece of paper-thin medical tape vertically across your lips. This gentle reminder helps maintain nasal breathing during sleep without restricting your ability to open your mouth if needed. Learn more about this technique here: Why You Should Tape Your Mouth for Better Sleep

    

5. Posture adjustment: Sit or stand with proper posture - shoulders back, chin slightly tucked. This opens airways and makes nasal breathing easier.

Resources to support you:

• Book: Breath* by James Nestor offers detailed explanations of nasal breathing.

• Try: our Mindfulness Roadmap to increase mindfulness off the mat and notice when you are breathing through your mouth - remember, you can get 30% off with code EASTER2025 at checkout.

• Product: Nexcare Sensitive Skin tape* for sleep

Remember, the transition to nasal breathing may take time, especially if you've been a mouth breather for years. Be patient with yourself as you build this powerful habit.

2) The Perfect Breath: Finding Your Natural Rhythm

Why:

Our breath directly influences our nervous system. When we're stressed or anxious, our breathing becomes shallow and quick. This creates a cycle: stress changes our breathing, and poor breathing increases stress. But we can break this cycle by consciously changing how we exhale.

When you extend your exhale, making it longer than your inhale, you activate your vagus nerve. This important nerve runs from your brain through your body and serves as the control center for your "rest and digest" system. By stimulating it through longer exhales, you tell your body it's safe to relax.

This simple technique can lower your heart rate, reduce blood pressure, and bring a sense of calm even during challenging situations. It's a pocket-sized stress reliever you can use anytime, anywhere.

Try this step-by-step approach to extend your exhales:

1. Find a comfortable position: You can practice this sitting, standing, or lying down. If sitting, sit with your back straight but not rigid.

    

2. Start with awareness: Take a few normal breaths, simply noticing how you're currently breathing without trying to change anything.

    

3. Begin counting: Inhale through your nose for a count of 4. Feel your abdomen and chest expand.

    

4. Extend your exhale: Exhale slowly through your nose for a count of 6-8. Focus on emptying your lungs completely.

    

5. Pause briefly: After exhaling, pause naturally for a moment before beginning your next inhale.

    

6. Repeat the pattern: Continue this rhythmic breathing for 3-5 minutes, gradually increasing your practice time as it becomes more comfortable.

    

7. Practice regularly: Try this exercise at key times:

   • First thing in the morning to set a calm tone for the day

   • Before important meetings or conversations

   • During stressful moments when you feel tension rising

   • As part of your bedtime routine to prepare for sleep

    

8. Track your progress: Notice how your body responds to this practice over time. Many people report feeling effects immediately, but the benefits deepen with consistent practice.

Resources to support you:

• Guided Breathwork: Insight Timer offers guided breathing exercises. You might like to try this one: Box Breathing | Bea Walker

With regular practice, extended exhales can become your personal reset button, helping you respond rather than react to life's challenges.

1 Question

As Easter represents rebirth, what simple daily practice have you abandoned that deserves a second chance?

Thanks for reading! We wish you a peaceful Easter and a calm, centered week ahead.

With gratitude,

MindfulMornings

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