Posted on August 25th, 2025

As the leaves start to turn and the air becomes crisper with the early signs of autumn, there's a palpable shift not just in the scenery around us but also in our internal rhythms. 

Understanding Breathwork and Its Immune Benefits

Breathwork practices go far beyond the occasional deep inhale and exhale. They involve controlled breathing techniques that influence the body’s physiological state and create long-lasting effects on health. Unlike simple deep breathing, structured breathwork includes methods such as pranayama, box breathing and controlled rhythmic patterns, all of which have the potential to affect the nervous system in measurable ways. 

Research indicates that controlled breathwork can activate the parasympathetic nervous system—the “rest and repair” mode—which helps the body redirect resources towards recovery and healing. A study in Frontiers in Neuroscience even noted that participants practising breathwork showed higher levels of interleukin-10, an anti-inflammatory cytokine. This suggests that breathwork can help regulate inflammation and encourage balance within the body. 

Breathing Techniques That Strengthen Immunity

There are several breathing techniques that specifically support immune function. Each method offers unique benefits, making them suitable for different times of day and different wellness needs. Here are three commonly practised techniques and how they can help:

• Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts and hold again for four. Repeating this cycle for at least five minutes reduces stress, supports focus and can help stabilise mood, all of which positively influence immune strength.

• Pranayama (Kapalabhati or “breath of fire”): This involves short, forceful exhalations paired with passive inhalations. It supports detoxification, stimulates the lungs and builds endurance over time. Starting with short sessions is best, gradually lengthening practice as comfort grows.

• 4-7-8 Breathing: Inhale through the nose for four counts, hold for seven and exhale for eight. This pattern slows the body, quiets the mind and helps prepare for sleep, which plays a key role in maintaining a strong immune system.

Each technique has its own rhythm, but the common factor is that structured breathing promotes calm, lowers stress hormones and allows the immune system to function without constant disruption. Consistent practice turns these exercises into simple tools for day-to-day health.

Ancient Practices and Modern Approaches

Breathwork is not a new concept. Ancient practices such as pranayama from India have been used for centuries to support both physical and spiritual wellbeing. These traditional methods emphasise the link between breath and energy, while modern interpretations focus on making them accessible and easy to apply in daily life. Two of the most widely recognised traditional methods are:

• Anulom Vilom (Alternate Nostril Breathing): This balances the left and right hemispheres of the brain, creating calmness and helping regulate stress.

• Kapalabhati (Breath of Fire): A rapid, diaphragmatic style of breathing with strong exhalations that invigorates the lungs, supports circulation and helps clear the respiratory passages.

Modern wellness platforms have adapted these practices into guided sessions, apps and online classes, making them simple to adopt without extensive training. By blending the wisdom of ancient traditions with today’s technology, breathwork becomes an approachable tool for anyone seeking to support their health.

Integrating Conscious Breathing in Daily Life

Incorporating breathwork into daily routines turns abstract techniques into practical habits. The key is consistency—short, regular sessions often deliver more lasting benefits than occasional long practices. Breathwork can be built into different parts of the day depending on individual needs. Some practical ways to integrate breathwork include:

• Morning activation: Begin the day with five minutes of energising breathwork, such as Kapalabhati, to stimulate the lungs and prepare the body for activity.

• Workday resets: Use Box Breathing during short breaks to release stress and return to tasks with clearer focus.

• Evening wind-down: Practise 4-7-8 Breathing before bed to promote relaxation and support restful sleep.

• Community practice: Join group or guided sessions online to deepen technique and benefit from shared motivation.

• Micro-sessions: Even one to two minutes of controlled breathing while commuting or waiting in queues can contribute to stress reduction.

Taken together, these small adjustments allow breathwork to blend into ordinary routines. Over time, the regular practice of conscious breathing improves mental clarity, supports physical recovery and strengthens immunity.

Seasonal Considerations for Autumn

As autumn arrives, immune health naturally becomes a priority. Breathwork can be tailored to match the season’s unique demands, offering practical ways to strengthen the body’s defences. Cooler weather, shorter days and increased exposure to seasonal viruses make regular routines especially valuable. Practical ways to adapt breathwork during autumn include:

• Fresh air sessions: Practise morning breathing exercises outdoors or near an open window to combine lung stimulation with invigorating fresh air.

• Midday breathing breaks: Use short patterns such as 2-1 Breathing (inhale for two counts, exhale for one) to maintain energy and oxygen flow during the day.

• Evening calming practice: Choose alternate nostril breathing or 4-7-8 Breathing before bed to reduce stress hormones and prepare for sleep.

• Group sessions: Participate in community classes, either online or locally, for accountability and encouragement, especially during colder months when motivation can dip.

• Family integration: Share simple exercises with friends or family to build supportive routines that benefit everyone.

Adapting breathwork to seasonal rhythms helps protect the body against the added stressors of colder months. Practising regularly not only supports immunity but also strengthens the sense of routine and connection that keeps wellness sustainable.

Related: Late Summer Wellness: Tips For A Happy And Healthy Mind

Conclusion

At Verblis Health & Wellness, we believe breathwork is more than a technique—it is a practice that supports the immune system, lowers stress and creates balance throughout the year. By adopting simple yet structured breathing routines, you can improve circulation, support restful sleep and give your body the tools it needs to stay healthy during seasonal changes.

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For more details, contact us at [email protected]. Join our community and discover how consistent breathwork can support both your immune health and your overall well-being.