Breathe Better, Feel Better : Using Breathwork to Heal

by Claire GrayMay 14, 2025

In a world that’s always rushing, we often forget the most powerful tool we have to change how we feel—our breath. Breathwork isn’t just the latest wellness trend; it’s a practice rooted in ancient wisdom and now backed by modern science. From easing anxiety and regulating emotions to potentially reducing hay fever symptoms, the simple act of conscious breathing can be truly transformative.

The Ancient Roots of Breathwork

Breathwork has been part of spiritual and healing traditions for thousands of years. In yoga, the practice of *pranayama*—literally translated as “life force control”—has long been used to influence mental, physical and emotional states. Yogis recognised that how we breathe affects how we feel, and that by mastering the breath, we can cultivate a calmer, more balanced state of being.

Across cultures, breath-focused practices were used to access altered states, release trauma, and deepen spiritual connection. From Buddhist monks to Indigenous shamans, breath was seen as a bridge between body and mind, matter and spirit.

Breathwork in the Modern World

Fast-forward to today, and breathwork is having a resurgence. Not just in yoga studios but in therapy rooms, corporate offices, sports training and even hay fever clinics.

Stuart Sandeman, founder of Breathpod and author of *Breathe In, Breathe Out*, is one of the leading voices in the field. After losing his girlfriend to cancer, Stuart turned to breathwork as a way to process grief and trauma. What he discovered was not just emotional relief, but a powerful method for transforming energy, clarity and health.

As Stuart says:

“Your breath is the remote control for your nervous system.”

It’s a simple yet profound idea—by changing the rhythm and depth of your breath, you can switch your state. Whether that’s calming anxiety, lifting a low mood, or firing yourself up before a big event.

The Science of Breath

So, what does the research say?

1. Mood & Emotion: Studies show that slow, deep breathing activates the parasympathetic nervous system—your “rest and digest” state. This reduces cortisol (your stress hormone) and increases heart rate variability (HRV), which is a key marker of emotional resilience. One 2017 study published in *Frontiers in Psychology* found that participants who practised slow, controlled breathing reported significantly lower anxiety and greater emotional control.

2. Mental Clarity & Focus: Research from Stanford University found that specific breathing techniques can influence areas of the brain linked to attention, awareness and emotional regulation. Box breathing—used by Navy SEALs—is just one example of how breath can sharpen mental focus in high-pressure situations.

3. Immune Function & Hay Fever: Here’s where it gets interesting. A 2020 review in the *Journal of Clinical Medicine* found that certain breathing techniques, like Buteyko and nasal breathing, can help reduce inflammation in the airways. Nasal breathing filters allergens and warms the air before it enters the lungs—crucial for people suffering from hay fever. Some practitioners also report that regular breathwork helps regulate the immune system and reduce histamine response, potentially easing hay fever symptoms over time.

Stuart Sandeman explains this connection:

“When we breathe through the nose, we produce nitric oxide—a powerful antiviral and antibacterial molecule. It also helps reduce inflammation in the airways and supports better oxygen delivery to the body.”

How to Get Started

You don’t need to be a yogi or sit in lotus pose to benefit. Try these simple techniques:

Coherent Breathing: Inhale for 5 seconds, exhale for 5 seconds. Do this for 5 minutes to calm your system.

Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Great for focus and clarity.

Alternate Nostril Breathing (Nadi Shodhana): Balances the brain and helps clear the sinuses—ideal in hay fever season.

Final Thoughts

In a world obsessed with doing more, achieving more, and fixing things externally, breathwork offers something beautifully simple and internal. It reminds us that the body holds ancient wisdom, and that healing often starts with the breath.

Whether you’re dealing with overwhelm, emotional swings or seasonal allergies, your breath can be your best ally.

Because sometimes, the most powerful medicine is already within you.

For those looking to make breathwork a consistent part of their daily routine, the Breathpod app is an excellent tool. Created by renowned breath coach Stuart Sandeman, the app offers guided sessions tailored to energy, sleep, stress relief, focus and more – all grounded in science and ancient practice. Whether you're new to breathwork or deepening an existing practice, it's an accessible and effective way to support your emotional wellbeing. Use the code ERMANA10 at checkout to receive 10% off your first subscription payment.

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