Breathe First: Why Breathwork Should Come Before Exercise, Healing, or Even Talking
Anxious, Tired, or Tense? Start With Your Breath
If you're anxious, overwhelmed, or struggling with fatigue, you're not alone. Many of our clients come in with symptoms that point to hormonal imbalance, gut issues, or burnout—but one simple tool can help begin the healing process immediately:
Breath.
We do it 20,000 times a day—but most of us are doing it wrong. Shallow, rapid breathing keeps your body stuck in fight-or-flight mode, driving up cortisol and draining your energy.
Before you try to lift weights, change your diet, or take new supplements—start by retraining your breath.
Why Breathwork Works (and Why It Should Come First)
Breath isn’t just about oxygen—it’s the remote control for your nervous system. When you take a slow, diaphragmatic breath, your brain receives the message: “You’re safe.” This shifts your body out of stress mode (sympathetic) and into rest, digest, and repair mode (parasympathetic).
Here’s what the research and experience show:
🔁 Cortisol & Stress:
Shallow breathing keeps cortisol elevated.
Deep, slow breathing lowers cortisol and increases HRV (heart rate variability), a key marker of resilience.
Breathwork has been shown to reduce anxiety, blood pressure, and even perception of pain.
🫁 The Diaphragm:
Your diaphragm is your body’s core breathing muscle—and it connects your lungs, lymphatic system, core, and posture.
Training the diaphragm improves core stability, making every future workout safer and more effective.
Deep breathing improves gut motility and vagal tone (important for digestive health and hormone balance).
🧘♂️ Breath, Prayer, and Mantra:
Breath-focused prayer and mantras calm the mind while anchoring your attention in the present.
Mantras like "peace in, stress out" or breath-based prayer ("Lord Jesus Christ, Son of God... have mercy on me") align body, mind, and spirit.
Even five minutes a day can shift your inner state from chaos to clarity.
How to Start (and Why It’s the First Step in Your Program)
At Liberty Functional Medicine, all new clients begin their healing journey with a foundation of breathwork. It prepares the body for exercise, supports mental clarity, and trains your nervous system to recover—not just react.
Start with these simple breath exercises:
Box Breathing (4-4-4-4)
Inhale for 4 | Hold for 4 | Exhale for 4 | Hold for 4
→ Great for mental focus and anxiety.Diaphragmatic Breathing
Lie on your back. Place one hand on your chest and one on your belly. Breathe in through your nose and feel your belly rise.
→ Practice for 2–5 minutes before meals or sleep.Breath + Prayer/Mantra
Inhale: “I am held.”
Exhale: “I release control.”
→ Or integrate a favorite scripture, line of prayer, or intention.