The Power of Breath and Self Care
The focus on the breath and breathwork has drawn more attention in recent years. There is a growing body of research in the area of breath in supporting overall health, decreasing inflammation, muscle tension, supporting digestion, sleep, mood and stress regulation. Some of the more recent notable researchers include Patrick McKeown (author of The Oxygen Advantage) who has focused on the impact of nasal breathing on oxygen saturation via nitric oxide and Jill Miller (author of Body by Breath) who has focused on the anatomy and interrelationships of the breath and wide range of self-care tools to help optimize and support the physiology.
In Osteopathy, we have a deep understanding of how the structures of the body can impact overall function. If the amplitude of the breath is impeded as a result of restrictions and tensions in the ribcage and thoracic diaphragm for example this can reinforce a shallow breathing pattern. This signals to the body it’s in an alert state which can result in a cyclic pattern of increased tension, disruptions in circulation, digestion, and mood.
Aside from actively engaging in breathing techniques we can positively influence our breathing pattern automatically by making subtle changes in our tissues and structures. As a result, we can improve our quality of life and overall resilience.
Click on the video link below to follow along with a self-guided observation of your breath and movements to support and make a change.
1) Observe breath pattern:
from front to back to side.
Where can your breath expand to and empty.
Click here for follow along video.
2) Exercises: Torso rotations on back feet on wall, side lying arm arcs, standing arm swings
3) Observe breath pattern again. Notice how it may have improved.
Your breath is always with you — accessible, powerful, and free.
By tuning in and making subtle shifts, you’re not just supporting your physical body — you’re rewiring patterns, calming your nervous system, and building resilience from the inside out.
So take a moment.
Breathe with intention.
Move with awareness.
Feeling the difference in your breath is just the beginning. If you're curious about how osteopathic care can support deeper shifts in your body and breath, we’re here to help — gently, at your pace.
References
McKeown, P. (2015). The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You. HarperOne.
– Explores the science of nasal breathing, CO₂ tolerance, and nitric oxide in oxygen efficiency and performance.Miller, J. (2023). Body by Breath: The Science and Practice of Physical and Emotional Resilience. Victory Belt Publishing.
– Integrates breath science, fascial release, and self-care tools to influence the parasympathetic nervous system and whole-body resilience.
