Day 14 of 100 days of hope
Why Breath Gives Me Hope
Why does breath give me hope? Because it is always available. No matter where I am, no matter what I’m going through, I can always come back to my breath. It calms my nervous system, helps me reset, and reminds me I am not powerless. Breath is free, it’s simple, and yet it’s one of the most overlooked tools we have for creating change.
One of my favorite books is Breath by James Nestor. He spent years studying the science and history of breathing, and he shows how something so basic can transform our lives. He found that while we breathe around 25,000 times every single day, most of us are doing it in ways that actually make us more stressed, more tired, and less healthy. The good news? With just a little awareness, we can shift our breathing and see incredible benefits.
Here are 5 powerful reasons to start paying attention to your breath:
Better Sleep & Energy
Breathing through your nose at night reduces snoring, improves oxygen flow, and helps you sleep more deeply. Imagine waking up feeling refreshed instead of drained.Less Stress, More Calm
Slow, steady breathing signals your body to relax. It lowers cortisol and helps you find calm even in chaotic moments. This isn’t just “relaxation”—it’s a way to train your nervous system to respond differently to stress.Stronger Immune System
Nasal breathing boosts nitric oxide, which improves circulation and strengthens your immune defenses. When your body is supported at this level, you’re more resilient to illness and fatigue.Improved Focus & Clarity
The right breathing rhythm makes oxygen exchange more efficient, feeding your brain and sharpening your attention. If you’ve ever felt foggy or scattered, adjusting your breath can be like flipping a light switch back on.Greater Longevity & Health
Research shows that full, intentional breaths support heart health, regulate blood pressure, and strengthen your overall vitality. Breathing well literally helps you live longer and better.
Think about this: your breath is always with you. It costs nothing. It doesn’t take equipment, a gym membership, or even much time. You can practice anywhere—at your desk, in the car, before bed, or while waiting for your coffee. Just 1–2 minutes of slowing your breath can create a noticeable shift.
In my classroom, we always begin with breathing before making music. I do this for several reasons:
To create structure and calm as we begin.
To give my students a small, consistent success they can count on.
To show them that they can change how they feel simply by noticing and shifting their breath.
The results are amazing. The energy in the room changes. Students leave more grounded, more connected to themselves, and more attuned to one another. Breathing together builds community, calm, and creativity all at once.
The same is true in my life. When I pause to breathe intentionally, I feel different. I find clarity and new choices open up for me. I connect more deeply with my intuition. I feel the presence of something divine reminding me I’m supported. Breath is my constant invitation to hope—that no matter how overwhelmed or stuck I feel, change is always just one breath away.
Breathing isn’t just a fluffy idea. It’s backed by science, rooted in ancient wisdom, and validated by lived experience. It works. Don’t knock it until you try it.
👉 In this video, I share 3 simple breathing practices I use with my kids. They’re easy, practical, and surprisingly powerful. Try one of them today and see how it shifts your energy.
With love and hope,
Julie Burningham
The Hope Coach