Cold air in the nostrils on a winter morning. A long exhale that fogs the window. Before the scarves and the hot tea, there is the breath: always with you, and one of the simplest ways to support the body through the dark months.
There are many ways to support your immune system in winter. You may already know essential oils such as black spruce, traditionally used in the cold season, or vitamin-rich foods and warming spices like ginger. But have you ever thought about the role of your breathing? Methods such as the breathing proposed by Wim Hof, or so-called holotropic breathing, are practised by many people precisely to train the body's response to stress.
How these breathing methods work
These techniques usually follow three phases:
- Fast, deep breathing. A series of rapid breaths, close to hyperventilation, lowers the level of CO2 in the blood. This is what makes it possible to hold the breath longer afterwards.
- Breath retention. Holding the breath after an exhale is a short, controlled stress for the body, which responds by releasing adrenaline. Adrenaline activates the metabolism and prepares the body to respond quickly.
- Deep recovery breaths. At the end of the exercise, slow, deep breaths allow the body to calm down and return to its balance, its homeostasis.
In this way, these methods train the body to meet stress and then let it go. Research into their effects is still young: they are a practice to explore with care, not a treatment, and they do not replace medical advice or vaccination.
Gentler breathing for every day
You do not need intense techniques to feel the benefits of conscious breathing. In winter, these simple practices are a good place to start:
- Long deep breathing: slow, full breaths through the nose, filling belly, ribs and chest, for 3 to 5 minutes.
- Alternate nostril breathing (Nāḍī Śodhana): calming and balancing, ideal in the evening.
- Humming on the exhale (Bhrāmarī, the bee breath): a soft vibration that soothes the mind.
Find more in our guide to pranayama for daily well-being and in our article on Breath of Fire, the Kundalini breath that gave our brand its name.
Precautions
Hyperventilation and breath retention techniques are not suitable for everyone. Do not practise them if you are pregnant, or if you have epilepsy, a heart condition or high blood pressure, without first asking your doctor. Never practise them in water (bath, pool, sea) or while driving: they can cause dizziness or brief loss of consciousness. Always sit or lie down, and stop if you feel unwell.
Frequently asked questions
Can breathing really strengthen the immune system?
Breathing practices help the body manage stress, and chronic stress weighs on our defences. That is the link. Breathwork is a complement to sleep, good food and medical care, never a replacement.
When is the best time to practise?
In the morning, on an empty stomach, sitting comfortably. A warm cup of golden milk in the evening makes a lovely counterpart.
Breathe in the cold. Breathe out the weight. Begin again.
