As an HR Consultant and Health Manager with many years of experience in the corporate world, I’ve been struck by how frequently people fall ill and how widespread issues with weakened immune systems have become. Sick leave rates are higher than ever before.
While many factors contribute to a weakened immune system—stress and fatigue being prime examples—I wanted to share how something as simple yet powerful as our own breath can play a key role in strengthening it.
Diaphragmatic breathing strengthens our Immune system The diaphragm acts as a pump for the lymphatic system, which is crucial for transporting immune cells and clearing toxins. Deep breathing creates pressure changes in the thoracic cavity, stimulating lymph flow and improving circulation.
Enhanced lymphatic flow increases the distribution of white blood cells, essential for immune defense. This improved circulation can strengthen the body’s ability to respond to infections.
Studies suggest that physical movement, including diaphragmatic breathing, supports lymphatic drainage, which helps optimize immune response.
Stress and Immune Suppression Chronic stress elevates cortisol levels, which can suppress the immune system. Diaphragmatic breathing activates the vagus nerve, promoting parasympathetic activity (relaxation response), reducing cortisol production.
A 2017 study in the journal Frontiers in Psychology found that diaphragmatic breathing improves stress resilience and reduces cortisol levels, indirectly benefiting immune function.
Chronic stress and inflammation are closely linked. By reducing stress, diaphragmatic breathing helps lower inflammatory markers, creating a more balanced immune environment.
Clinical Studies on Breathwork and Immunity While most studies focus on the broader physiological effects of diaphragmatic breathing, specific research links it to improved immune function:
Wim Hof Method Studies: Research on controlled breathing techniques (similar to active diaphragmatic breathwork) shows increased levels of anti-inflammatory cytokines and enhanced immune responses. A 2014 study published in PNAS demonstrated that controlled breathing could suppress inflammatory markers during a bacterial endotoxin challenge.
Yoga and Pranayama: Studies on yogic breathing (which often incorporates diaphragmatic breathing) have shown improvements in immune markers like natural killer (NK) cells, suggesting enhanced immunity.
