It is possible improve your health without a prescription, and without a diet or exercise program. Just breathe.

Of course, breathing is something you do automatically, but for optimal health you should spend some time breathing intentionally. Focussed breathing techniques activate your body’s natural relaxation response. When you’re stressed, your sympathetic nervous system is ready for fight or flight. With breath you can activate your parasympathetic nervous system into rest and digest mode. This can lead to a decreased heart rate, lower blood pressure and reduced muscle tension. Over time this can lower cortisol and inflammation.

Start with something simple – diaphragmatic breathing – which is good for asthma, COPD, anxiety, high blood pressure, irritable bowel syndrome, chronic pain and insomnia. Lie on your back with bent knees or sit in a chair. Place your hands on your belly. Inhale through your nose and notice how your belly and hands rise. Exhale through pursed lips as if you were blowing bubbles, while tightening your stomach muscles. Your belly and hands will lower as you breathe out. Practice this slowly for up to five minutes once a day to strengthen the diaphragm and breathe more efficiently.

Then explore using your strengthened diaphragm for other breathing techniques like alternate nostril breathing, box breathing and 4-7-8 breathing which is particularly helpful for falling sleep.

To start a healthy practice, choose a routine time each day – after lunch, before taking a walk, or at bedtime. Notice how you feel and adjust as you like.

Just breathe.