This is what happens to the body when you do breathwork within 30 minutes of waking up | Health News

Mornings are one of the busiest times for most people. But, despite the rush, if you can take some time to do deep breathing, it can be advantageous, said influencer Gary Brecka. According to him, breathwork can be highly beneficial, especially in the first 30 minutes of waking up. “It raises dopamine. It improves your mood, emotional state. Your diaphragm massages your intestines. You flood the blood with oxygen,” said Brecka, adding that “For hours you feel amazing”.
*Go outside, do three rounds of 30 breaths and a breath hold in between the three sets, said Brecka.
Does it work?
During sleep, we aren’t actively breathing deeply or taking in fresh oxygen. “So, when you consciously breathe deeply within the first 30 minutes of waking, it can do wonders for your body and mind,” said Saurabh Bothra, founder of Habuild and a certified yoga instructor.
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*It helps calm your nervous system,*Gets fresh blood flowing,*Gives your body and brain a boost of energy through proper oxygenation.*Every cell in your body gets revitalised.
Dr Deepti Sinha, lead consultant, Dept of ENT at the CK Birla Hospital (R), Delhi, agreed that practicing nasal breathing exercises within 30 minutes of waking up can significantly benefit your body and mind. “Techniques like relaxed nose breathing, alternate nostril breathing, and belly breathing promote a calm and focused start to your day. inhaling and exhaling through your nose, you humidify the air, enhancing respiratory comfort and supporting lung health,” said Dr Sinha.
Within 30 minutes of waking up is an important point because it “works like a natural alarm for your body,” stressed Bothra. “It helps you feel awake, energised, and clear-headed, preparing your body and mind for the day. When you pair it with sunlight and a glass of water, it’s an easy way to align with your body’s natural circadian rhythm,” said Bothra.
Incorporating such a mindful practice early in the morning can also help set a positive tone for stress management, increasing resilience and focus throughout the day. “Mindful nasal breathing is the simplest form of meditation. Starting with just a few minutes of nasal breathing can make a noticeable difference in overall health and well-being,” said Dr Sinha.Story continues below this ad

Belly breathing engages the diaphragm, enhancing deep oxygenation and relaxation, while alternate nostril breathing balances the nervous system, reducing stress and improving mental clarity. “These exercises strengthen lung capacity, support a steady heart rate, and prepare the body for the day’s challenges,” said Dr Sinha.

Things to note:
If your mornings are chaotic and you jump straight into tasks, that’s not the best start. “I’d recommend doing yoga first thing. It’s a perfect mix of movement and breathwork. Even just a few minutes of pranayama can clear your mind, improve focus, and help you feel more alert,” said Bothra.
Whether you have 5 minutes or 30, adding breathwork to your morning routine is worth it.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.