Breathing is an involuntary action that so many of us don’t think much about. And because of that, we sometimes don’t realize that when we breathe properly it has a whole slew of positive effects on our health. Yes breathing may be overlooked so why is it such a hot topic right now? 

Research has found a multitude of positive health effects in incorporating breathwork into our daily lives. Whether we have a full morning we can dedicate to breathing or 60 seconds, breathwork has been shown to have a marked positive impact on our physical, emotional and spiritual well-being. 

What are the positive health effects to breathing? 

  • Engages the “rest and digest” part of our nervous system 
  • Disengages our “fight or flight” stress response
  • When we disengage our “fight or flight” response, we also fight off some forms of inflammation 
  • When we breathe from our bellies our diaphragms massage our heart. Which is great for our heart!
  • Our cortisol levels are reduced 
  • Breath work has an almost immediate impact on lowering our anxiety levels 
  • When you engage the “rest and digest” response you are telling your body that it is safe
  • Breathing brings an overall sense of calm to your state of mind 
  • When you are calm you are more centered, grounded and present 

How does one go about incorporating breathwork into their day-to-day life? Here are 2 tips on how to easily include breathwork into your routines:

  1. When you wake up in the morning, try this technique. Breathe in through your nose for a count of 4, hold for 4, exhale through your mouth for 4 and hold again for 4. Repeat this for 5x. This technique is also known as “box breathing”. A youtube clip has been included to guide you. 
  2. Before bed try to do the same routine you did in the morning 5x. 

*If you can do this more than 5x that is great! But if you find yourself short on time, just try a few breaths and gradually add more reps. 


YouTube videos

Where to begin: 

Box Breathing: 

Just adding a couple of bookends to your day and a few pauses within your day will really help you feel more centered, grounded and present within yourself and your surroundings. 


  • Dr. Horowitz and staff