breathe | your life depends on it

In today’s fast-paced world, many of us fall into the habit of shallow, inefficient breathing without even realizing it. Stress, anxiety, long hours at a desk, and digital distractions all contribute to restricted breath patterns that deprive our bodies of the oxygen they need to function optimally. When our nervous system is in overdrive, our breathing becomes rapid and shallow, keeping us in a heightened state of stress. However, by training ourselves to breathe deeply and properly, we can activate our body’s natural relaxation response, improve mental clarity, and enhance overall well-being.

One powerful way to support deep, intentional breathing is through the use of essential oils. These aromatic compounds, derived from plants, have been used for centuries to enhance relaxation, improve focus, and support respiratory function. When combined with mindful breathwork, essential oils can encourage deeper, more sustained inhalations, helping us shift from shallow chest breathing to expansive belly breathing.

Why Proper Breathing Matters

Breathing is more than just an automatic function; it plays a key role in regulating our nervous system. Shallow breathing, or “chest breathing,” signals to the body that we are in a state of stress. This activates the sympathetic nervous system—our “fight or flight” response—causing increased heart rate, muscle tension, and a sense of unease. Over time, habitual shallow breathing can contribute to chronic stress, fatigue, and even digestive and immune system dysfunction.

On the other hand, deep diaphragmatic breathing, also known as belly breathing, engages the parasympathetic nervous system—the “rest and digest” response. This type of breathing slows the heart rate, lowers blood pressure, and promotes a sense of calm and balance. With regular practice, deep breathing helps reduce anxiety, improve concentration, and enhance overall resilience to stress.

Hack: Essential Oils Enhance Deeper Breathing

Aromatherapy has a profound effect on the body’s ability to relax and regulate breath. The olfactory system—the part of the brain responsible for processing scent—is directly connected to the limbic system, which governs emotions, memory, and the autonomic nervous system. When we inhale essential oils, their molecules travel through the nasal passages and stimulate receptors that send signals to the brain, triggering responses that can promote relaxation, alertness, or deeper breathing.

Certain essential oils are particularly effective in supporting breathwork and respiratory function. Senseory’s blends include powerful oils intentionally incorporated to naturally deepen routine breathing or breathwork exercise;

• Winter Green: ENERGY roll-on blend
  Known for its ability to open airways and promote clear breathing, this is a favorite for respiratory support. It can help reduce nasal congestion and encourage fuller, deeper inhalations.

• Peppermint: ENERGY roll-on blend
  With its cooling and invigorating properties, peppermint oil stimulates the senses and increases oxygen flow, making it a great companion for deep, energizing breaths.

• Lemongrass: MOOD roll-on blend
  Often considered beneficial for breathing due to its potential to act as a natural expectorant, help clear congestion, and possess antimicrobial and anti-inflammatory properties. .

• Cypress: MOOD roll-on blend
  Known for its strong woodsy scent, cypress helps clear airways and promote deep, relaxed breathing.  Promotes a healthy respiratory system and is used as a coughing remedy.

• Bergamot: STRESS roll-on blend
  This citrus oil has a unique ability to balance the nervous system, both uplifting and calming the mind, which can support smoother, more controlled breathing.

Breathwork Techniques with Essential Oils

To fully harness the benefits of deep breathing and essential oils, try incorporating these simple breathwork exercises into your daily routine:

1. 4-7-8 Breathing with STRESS (or bergamot essential oil)

• Roll-on STRESS blend  (or a drop of bergamot) in your palms, rub them together, and cup them over your nose.

• Inhale deeply through your nose for 4 seconds, allowing the calming aroma to fill your lungs.

• Hold your breath for 7 seconds, letting the relaxation deepen.

• Exhale slowly through your mouth for 8 seconds, releasing any tension.

• Repeat for 3-5 cycles.

2. Box Breathing with MOOD (or lemongrass essential oil)

• Roll-on MOOD blend (or a drop of lemongrass with carrier oil) on your wrists.

• Inhale through your nose for 4 counts.

• Hold the breath for 4 counts.

• Exhale for 4 counts.

• Pause for 4 counts before repeating.

• This method is excellent for stress reduction and mental clarity.

3. Energizing Breathwork with ENERGY (or Peppermint essential oil)

• Roll-on ENERGY (or apply a drop of peppermint oil) to the back of your neck, your temples and chest.

• Take a deep breath in through your nose for 3 counts, feeling the cool sensation.

• Hold for 3 counts, allowing the invigorating aroma to awaken your senses.

• Exhale forcefully through your mouth for 3 counts.

• Repeat 5 times for a quick energy boost.

Bringing Conscious Breathing into Everyday Life

Proper breathing doesn’t have to be reserved for meditation sessions—it can be seamlessly integrated into your daily routine. Take a few deep breaths before a meeting, use an essential oil-infused breathwork session to reset after a stressful moment, or practice mindful inhalations while going for a walk. The more you train your body to breathe deeply, the more natural it becomes, leading to long-term benefits for your physical and emotional health.

By combining intentional breathwork with the power of essential oils, we can cultivate a deeper connection with our breath, enhance relaxation, and create a sustainable practice of self-care. Whether you’re looking to reduce stress, boost focus, or simply breathe better, this simple yet effective practice can transform your well-being—one breath at a time.

Breathe wisely - “Just a single thought is capable of changing one’s breathing pattern.”
Isle Middendorf

senseory
inhale for a better life
www.livesenseory.com