10/16/2025
Breathwork
Breathing strategies stand out as the most effective of all self-care strategies, which may be due to its incredible accessibility. Breathwork is free to everyone and available at any time as long as you know how to practice it. You don’t need equipment, a gym, or even much time—just your lungs and a few minutes of focus. Endless research studies show the following significant benefits of consistent targeted breathwork:
Improved perceived stress and cortisol: Slow, deep breathing activates the parasympathetic nervous system, shifting the body out of “fight or flight.” Clinical studies have shown that controlled breathing can reduce cortisol levels within minutes, lowering overall stress load.
Blood sugar regulation: Elevated stress hormones like cortisol raise blood sugar. By reducing cortisol through breathing practices, people with diabetes or prediabetes may see improved glucose stability. A 2021 study in Frontiers in Public Health reported that slow-paced breathing improved fasting glucose and insulin sensitivity in adults with type 2 diabetes.
Inflammation and immunity: Breath work practices have been linked to reductions in systemic inflammation markers (such as CRP). By calming the stress response, breathing may indirectly support immune function and lower inflammation that drives chronic disease.
Cancer care: For cancer patients and survivors, research suggests that daily breathing or mindfulness based breath practices improve quality of life, reduce anxiety, and may enhance treatment tolerance.
You don’t need to meditate for hours to get these benefits—just a few minutes can make a big difference if practiced often throughout your week. Here are two simple techniques that we like a lot:
Box Breathing (4-4-4-4 method): Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat for 2–5 rounds. This method is great for when you are preparing for a stressful event, or before meals or bed to tell your nervous system you're safe and calm.
Extended Exhale Breathing: Inhale slowly through the nose for 4 counts, then exhale for 6–8 counts. The longer exhalation calms the nervous system and promotes relaxation. This method is a favorite when you find yourself in an acute stressful situation and know you need to calm down fast. Or simply practice it while waiting in line at the grocery store!
If the idea of overhauling your lifestyle feels overwhelming, start small and start with self-care techniques that feel good. Massage, facials and spa days are a great start to show your body how good relaxation can feel. But we encourage you to also build strategies into your daily life so that self-case isn't a once-a-month experience. Choose one practice—perhaps a daily walk, five minutes of deep breathing, or swapping soda for water—and build from there. Consistency, not perfection, is what creates lasting resilience.
