The Power of the Breath

Title: Deep Breaths and Love Notes to Your Body

“Deep breaths are like little love notes to your body.”

You’ve probably heard that quote before, and it sounds lovely. But there’s also something very real behind it.

When we take a deep breath, especially the kind that fills the belly and slowly leaves the body, we’re not just doing something that feels calming. We’re actually triggering a physical response that helps the body move out of stress mode.

Here’s how it works, in simple terms.

There’s a long nerve in the body called the vagus nerve. It runs from your brain through your face, chest, lungs, heart, and digestive system. It plays a big role in how we respond to stress, and it helps control things like our heart rate, digestion, and how calm (or not) we feel.

When we’re constantly rushing, worrying, or overthinking (as most of us do), this system gets overstimulated. The body stays stuck in “fight or flight,” where it thinks it’s under threat, even when we’re just sitting at a desk or trying to fall asleep.

But here’s the good news. You can manually activate the calming side of this system—what’s known as the “rest and digest” mode, just by breathing differently. Slow, deep breaths tell the vagus nerve: you’re safe now.

This is why breath work can:

• Help you fall asleep more easily

• Reduce anxiety

• Calm your racing thoughts

• Improve digestion

• Lower your blood pressure and heart rate

The best part? You don’t need a fancy app or to sit in silence for 30 minutes. Just start with one or two slow breaths when you feel yourself getting wound up. Breathe in through your nose and out through your mouth, making your exhale just a bit longer than the inhale.

You can even try this lying in bed at night, or in the car before walking into work, or in the middle of your busy day. It’s always available.

Think of every breath like a little reminder: your body is doing its best to keep you safe. And sometimes, all it needs is a bit of support.

Just a breath. A simple love note.