Wintertime, or the cold season, is usually associated with common colds, the flu, and other respiratory-related issues. This is not new for anyone. In fact, there is plenty of information and products such as vitamins, herbal remedies, and so on that are specifically designed to help kids and adults strengthen their immune systems and prevent or counteract the symptoms of these issues. And even though all of these things are fantastic, did you know that we actually have a natural pharmacy at the tip of our nose?

Yes! The nose is an overlooked part of the body. You rarely think about it unless it’s blocked and you can’t breathe properly. Yet, the nose is a powerhouse of wellness, and more precisely, breathing through the nose is what has the power to help us prevent many respiratory illnesses and also live a life where calm and centredness reign. Yes, you read that right. The benefits go beyond physical health!

Why Nasal Breathing Matters

The nose, in the words of Dr. Steven Park, author of  Sleep Interrupted, is an air processing system that helps smooth, warm, humidify, and filter air. This means that the nose was designed to help us breathe safely, which is something that is becoming increasingly rare in our modern-day society, where most people breathe through their mouth, keeping us in a state of heightened stress and potentially hurting our respiratory system.

But wait, it gets even more interesting. In his book The Breathing Cure, Patrick McKeown states that “in nasal breathing, the sinuses produce nitric oxide (NO), which is necessary for regulating inflammation in the airways and in the body’s defence against airborne pathogens, viruses, and bacteria.” This means that our first line of defence, especially in wintertime, is the nose, and most specifically breathing through the nose. Fascinating, isn’t it?

What is more, when you breathe through your nose, you also tend to breathe slower, and this activates the vagus nerve and creates a knock-on effect on your parasympathetic nervous system, the one in charge of the relaxation response. Yes, indeed. The breath is the key to your and your family’s physical, mental, and emotional health.

Simple Breathing Exercises for Everyone

On a normal day, we take approximately 20,000 breaths. How about we make some of those breaths conscious and, most importantly, work for us? It really doesn’t have to be hard! There are many simple and effective exercises that you can practise at home, with your kids, or on your own. Here are my three favourite ones:

  1. Humming: Did you know that humming can increase the production of nasal nitric oxide (NO) by 1500%? It is also one of the most relaxing exercises you can practise, and kids love it too!

   – Sit or stand comfortably.

   – Take a breath in through your nose for a count of 4.

   – Hold your breath for a count of 4.

   – Exhale through your nose as you hum (mouth closed), making the sound “mmmm”. Focus on feeling the vibration in the area of the nose and around it.

   – Hold your breath for 2 counts.

   – Start again. Repeat for 5 minutes.

  1. Coherence Breathing: Shown to bring your heart, brain, and nervous system into a state of harmony. It’s like meditation without meditating. Excellent for preventing and reducing feelings of anxiety.

   – Sit or lie comfortably.

   – Close your eyes (optional).

   – Take a breath in through the nose for a count of 5.

   – Exhale through the nose for a count of 5.

   – Repeat for 5 minutes.

  1. Book (or Teddy Bear) Breathing: A great exercise to get the diaphragm engaged and active, it promotes relaxation and a feeling of deep connection with the body. It also improves oxygenation.

   – Lie down comfortably.

   – Place a book (or a teddy if it’s for a kid) on the belly.

   – Take a breath in through the nose and feel and notice the book or the teddy rise up.

   – Exhale through the nose and feel and notice the book or the teddy come down.

   – Repeat for 5 minutes.


Breathing is simple, free, and amazingly effective. By incorporating these conscious breathing techniques into your daily routine, you can enhance your family’s and your health and well-being. Start today and experience the profound ripple effect that conscious breathing can bring to your life.


If you are curious to learn more about breathwork, emotional fitness and self discovery, I invite you to follow me on Instagram or Facebook @theloveapproachproject, LinkedIn or visit my website


Laura Gutiérrez

Breathwork Facilitator, Emotional Fitness Coach & Vibrational Healer
Founder/Director at The Love Approach Project

Laura Gutiérrez is a versatile wellness professional with over a decade of experience in Vibrational Medicine & Coaching. Laura helps people transform their relationship with uncertainty with the use of breathwork, emotional fitness coaching and vibrational medicine so that they can navigate the stress, changes and the inevitable challenges that life brings with calm and confidence. She runs online and in person private and corporate workshops, group events and also works 1:1 sessions with clients. Her client base includes companies such as P.E. Nation, McGrath Real Estate, Don Adan Coffee, Our Yoga Space, among others. She is based in Sydney, Australia.