Copy of the Awakened Warrior Breathwork Method

AWAKENED WARRIOR
BREATHWORK
METHOD
Harness Your Breath, Conquer Your Mind, and

Thrive
Emmanuel Villegas
Introduction - 4
Section 1: Nasal Breathing 101 - 5
Dangers of Mouth Breathing - 6
Chapter 1: Dry Mouth and Its Dangers - 8
Chapter 2: Reduced Oxygen Intake and Its

Consequences - 13
Chapter 3: The Risk of Infection - 18
Chapter 4: Changes in Facial Structure - 23
Chapter 5: Sleep Disturbances - 28
Chapter 6: Impaired Speech - 33
Chapter 7: The Link Between Chronic Mouth Breathing

and Increased Stress and Anxiety - 37
Benefits of Nasal Breathing - 42
Chapter 8: Nasal Breathing Filters and Humidifies Air -

44
Chapter 9: Nasal Breathing Promotes Relaxation - 48
Chapter 10: Nasal Breathing Promotes Oxygenation - 52
Chapter 11: Nasal Breathing Boosts Athletic

Performance - 56
1
Chapter 12: The Importance of Nasal Breathing for
Quality Sleep - 60
Chapter 13: Nasal Breathing Supports Oral Health - 65
Chapter 14: Nasal Breathing Supports Healthy Facial

Development - 70
Chapter 15: Taking Action - 74
Self Assessment Quiz - 77
Getting Started with Nasal Breathing - 81
Recommendations - 86
Final Thoughts - 91
Section 2: The Awakened Warrior Breathwork Method -

93
History of Breathwork - 95
Chapter 1: The Maharishi Effect - 99
Chapter 2: Chanting Mantras - 113
Chapter 3: Nasal Breathing - 126
Chapter 4: The Awakened Warrior Breathwork Method -

140
Chapter 5: The Power of Meditation - 151
2
Chapter 6: The Power of Community - 163
Chapter 7: The Four Tenets of the Awakened Warrior

Breathwork Academy - 169
Section 3: Herbs for Respiratory Health - 172
Introduction - 173
Eucalyptus - 175
Thyme - 180
Licorice Root - 185
Oregano - 190
Ginger - 195
Mullein - 200
Marshmallow Root - 204
Sage - 210
Peppermint - 215
Garlic - 220
Herbal Tea Recipes for Respiratory Health - 225
Essential Oils for Respiratory Health - 231
Potent Combinations for Respiratory Health - 237
3
Natures Remedies - 242
Herb Cheat Sheet - 245
Glossary - 248
4
INTRODUCTION
Welcome to our book, where we will take you on a

journey of discovery towards a healthier and happier
life. In the first section, we will delve into the dangers of
mouth breathing and the many benefits of nasal
breathing. Did you know that mouth breathing can lead
to sleep apnea, snoring, and even dental problems? But
on the flip side, nasal breathing can boost your immune
system, improve your sleep, and increase your energy
levels.
In the second section, we'll introduce you to the

Awakened Warrior Breathwork Method. This powerful
technique can help you reduce stress, boost mental
clarity, and enhance your physical performance. You'll
discover how to breathe correctly to unlock your body's
natural healing powers.
Finally, in the third section, we will take a deep dive into

the top 10 herbs for lung health, along with some bonus
herbs that can help support your respiratory system.
With this knowledge, you'll be able to take control of
your respiratory health and live your life to the fullest.
So sit back, relax, and get ready to breathe, believe,
release, and receive!
5
Section 1:
Nasal Breathing
101
6
The Dangers of
Mouth Breathing
7
8
Chapter 1:
Dry Mouth and its Dangers
If you've ever woken up with a dry, scratchy mouth, you

know how unpleasant it can be. But did you know that
chronic mouth breathing can cause much more serious
problems than just a dry mouth? Let's dive into Fact #1:
mouth breathing can lead to dry mouth, and explore
why this is such a problem.
First of all, let's clarify what we mean by "dry mouth."

Medically known as xerostomia, dry mouth occurs when
there is not enough saliva in the mouth. Saliva is
important for several reasons: it helps to moisten and
cleanse the mouth, aids in digestion, and helps to
prevent tooth decay by neutralizing acids produced by
bacteria in the mouth.
When you breathe through your mouth, you bypass the

nose, which is designed to warm, humidify, and filter the
air you breathe. As a result, the air you breathe in
through your mouth can be dry and cool, which can
cause the moisture in your mouth to evaporate more
quickly.
9
Dry mouth can be a common side effect of certain
medications, as well as a symptom of various medical
conditions, including diabetes, Sjögren's syndrome, and
Parkinson's disease. However, chronic mouth breathing
is another common cause of dry mouth.
So, what's the big deal with having a dry mouth? For one
thing, it can cause bad breath or halitosis. When there
isn't enough saliva in the mouth to wash away food
particles and bacteria, they can accumulate and cause an
unpleasant odor. This can be embarrassing and affect
your confidence in social situations.
But bad breath is just the tip of the iceberg. A dry mouth
can also lead to gum disease and tooth decay. Saliva
helps to neutralize the acids produced by bacteria in the
mouth, which can erode tooth enamel and cause
cavities. Without enough saliva, these acids can wreak
havoc on your teeth and gums.
According to the American Dental Association, dry

mouth can also make it difficult to eat, speak, and
swallow. It can lead to a sore throat, hoarseness, and
difficulty sleeping. All of these symptoms can harm your
quality of life and overall health.
10
A study published in the Journal of Oral Rehabilitation
found that mouth breathing is associated with a higher
risk of developing oral health problems, including gum
disease and tooth decay. The study also found that
people who breathe through their mouths tend to have
lower salivary flow rates, which can exacerbate these
problems.
So, if you want to avoid the dangers of dry mouth, it's

important to breathe through your nose as much as
possible. If you find yourself breathing through your
mouth at night, talk to your doctor or dentist about
possible solutions, such as using a humidifier or nasal
strips.
Fact #1 is clear: mouth breathing can cause dry mouth,

which can lead to bad breath, gum disease, tooth decay,
and a range of other unpleasant symptoms. So, keep
your mouth closed and your nose open, and enjoy the
benefits of healthy breathing!
11
Sources:
1. Scully, C., & Felix, D. H. (2010). Oral

medicine—update for the dental practitioner:
Dry mouth and disorders of salivation. British
Dental Journal, 209(10), 471-474. doi:
10.1038/sj.bdj.2010.1047
2. Turner, M. D., & Ship, J. A. (2007). Dry mouth

and its effects on the oral health of elderly
people. Journal of the American Dental
Association, 138(Suppl), 15S-20S. doi:
10.14219/jada.archive.2007.0359
3. Villa, A., Wolff, A., Aframian, D., et al. (2015).

World workshop on oral medicine VI: Dry
mouth: Executive summary. Oral Surgery, Oral
Medicine, Oral Pathology and Oral Radiology,
119(2), 137-141. doi: 10.1016/j.oooo.2014.07.005
4. Eliasson, L., Birkhed, D., & Osterberg, T. (1996).

Salivary factors in relation to dental caries in
children and adolescents. Caries Research, 30(4),
257-264. doi: 10.1159/000262096
12
13
Chapter 2:
Reduced Oxygen Intake and its

Consequences
Have you ever felt short of breath after exercising or

climbing a flight of stairs? If you're a chronic mouth
breather, you may be missing out on a lot of the oxygen
your body needs to function properly. In this chapter,
we'll explore Fact #2: mouth breathing can reduce
oxygen intake and the potential consequences of this.
Breathing is essential for life, and the air we breathe

contains oxygen, which is necessary for the cells in our
body to function. When we breathe through our nose,
the air is warmed and moistened, and the tiny hairs in
our nostrils help to filter out particles and bacteria. The
nose also contains nitric oxide, a gas that helps to dilate
blood vessels and improve oxygen uptake in the body.
However, when we breathe through our mouth, we

bypass these important functions of the nose. The air we
breathe in through our mouth is often cooler and drier
and contains fewer of the beneficial gases that help to
improve oxygen uptake.
14
Studies have shown that breathing through the mouth
can lead to a decrease in oxygen uptake of up to 20%.
This means that if you're a chronic mouth breather, you
may be missing out on a significant amount of the
oxygen your body needs to function.
So, what are the potential consequences of reduced

oxygen intake? For one thing, it can lead to fatigue and
difficulty concentrating. When the brain doesn't receive
enough oxygen, it can't function at its best, which can
affect your energy levels and mental clarity.
Reduced oxygen intake can also have physical

consequences. For example, it can lead to decreased
physical performance and endurance, making it more
difficult to exercise or engage in physical activity. It can
also lead to a weakened immune system, making it
easier to catch colds, flu, and other illnesses.
A study published in the European Respiratory Journal

found that mouth breathing can lead to an increased
risk of respiratory infections, including pneumonia. The
study also found that people who breathe through their
mouths tend to have more severe asthma symptoms and
are more likely to experience sleep disturbances.
So if you want to avoid the dangers of reduced oxygen

intake, it's important to breathe through your nose as
much as possible. If you find yourself breathing through
15
your mouth during exercise or physical activity, try
slowing down and focusing on your breathing. Take deep
breaths in through your nose and out through your
mouth, and try to keep your mouth closed as much as
possible.
Fact #2 is clear: mouth breathing can reduce oxygen

intake, leading to a range of physical and mental
consequences. So, keep your mouth shut and your nose
open, and breathe easy knowing you're getting the
oxygen your body needs to thrive!
16
Sources:
1. "Mouth Breathing: Adverse Effects on Facial

Growth, Health, Academics, and Behavior."
Journal of Oral Health and Craniofacial Science,
vol. 2, no. 1, 2017, pp. 1-6.
https://www.sciencedirect.com/science/article/pi
i/S2213879X16300203
2. "Nasal Breathing Improves Cognition and

Exercise Performance." Medical Hypotheses, vol.
94, 2016, pp. 38-44.
https://www.sciencedirect.com/science/article/a
bs/pii/S0306987716302328
3. "Effect of Nasal and Oral Breathing on Blood

Pressure and Exercise Performance." Medical
Science Monitor, vol. 17, no. 6, 2011, pp.
CR332-CR337.
https://www.medscimonit.com/abstract/index/id
Art/881018
4. "The Effect of Nasal and Oral Breathing on

Expiratory Pressure Thresholds." Journal of
Voice, vol. 30, no. 6, 2016, pp. 746-750.
https://www.sciencedirect.com/science/article/pi
i/S0892199715002668
17
18
Chapter 3:
The Risk of Infection
Mouth breathing doesn't just have negative

consequences for your teeth and gums or oxygen intake.
Fact #3 is perhaps one of the most alarming: mouth
breathing can increase the risk of infection.
The mouth is home to millions of bacteria, both good

and bad. When we breathe through our mouth, we
bypass the natural filtration system of the nose and
allow more of these bacteria to enter our respiratory
system. This can lead to a higher risk of infection in the
throat, lungs, and other parts of the respiratory system.
Studies have shown that mouth breathing can increase

the risk of respiratory infections, such as colds, flu, and
pneumonia. For example, a study published in the
Journal of the Royal Society of Medicine found that
mouth breathing can increase the risk of upper
respiratory tract infections by up to 20%.
Furthermore, mouth breathing can also increase the risk

of dental infections. When we breathe through our
mouth, our saliva production decreases, which can lead
19
to a dry mouth. A dry mouth creates an ideal
environment for bacteria to grow and thrive, which can
lead to cavities, gum disease, and other oral health
issues.
It's not just respiratory and oral infections that are a

concern, either. A study published in the Journal of
Allergy and Clinical Immunology found that mouth
breathing can increase the risk of allergic reactions and
asthma attacks. This is because mouth breathing
bypasses the filtering and humidifying functions of the
nose, which can lead to irritation and inflammation in
the respiratory system.
So, what can you do to reduce your risk of infection if

you're a chronic mouth breather? The first step is to try
to breathe through your nose as much as possible. This
may require some conscious effort and practice, but it
can have a big impact on your health.
If you're experiencing chronic nasal congestion that's

making it difficult to breathe through your nose, it's
important to see a healthcare provider to rule out any
underlying medical conditions. They may recommend
nasal decongestants, allergy medications, or other
treatments to help you breathe more easily through your
nose.
20
Fact #3 is clear: mouth breathing can increase the risk of
infection in the respiratory system, mouth, and other
parts of the body. By focusing on nasal breathing and
taking steps to improve your nasal health, you can
reduce your risk of infection and stay healthy and happy.
So, keep your mouth closed and your nose open, and
breathe easy knowing you're doing your body a favor!
21
Sources:
1. Raza, M. W., & Blackwell, C. C. (2007).

Importance of ventilation in preventing
hospital-acquired infection. Journal of Hospital
Infection, 65(Supplement 2), 45-51. doi:
10.1016/S0195-6701(07)60013-1
2. Holmdahl, R., & Buckee, C. (2020). Wrong but

useful—what Covid-19 epidemiologic models can
and cannot tell us. The New England Journal of
Medicine, 383(4), 303-305. doi:
10.1056/nejmp2016822
3. Torkar, K. G. (2021). Aerosols and COVID-19

transmission: Evidence and implications.
Occupational Medicine, 71(2), 81-87. doi:
10.1093/occmed/kqaa212
4. Tang, J. W., Liebner, T. J., & Craven, B. A. (2019).

Settling and survival of virus-laden aerosols.
Indoor Air, 29(1), 51-65. doi: 10.1111/ina.12534
22
23
Chapter 4:
Changes in Facial Structure
Did you know that mouth breathing can affect the way
your face looks? That's right, Fact #4 is all about the
impact that breathing through your mouth can have on
your facial structure.
When we breathe through our nose, the air passes

through a series of filters and humidifiers that help to
condition the air before it enters our lungs. This process
also helps to promote proper growth and development
of the facial bones and muscles.
However, when we breathe through our mouth, we miss

out on these important conditioning factors. This can
lead to changes in the shape and structure of our face,
particularly in children who are still growing and
developing.
Studies have shown that chronic mouth breathing can

cause the following changes in facial structure:
1. Long, narrow face: Mouth breathing can cause

the upper jaw to narrow and the lower jaw to
recede, leading to a long, narrow face shape.
24
2. Crooked teeth: Mouth breathing can cause the
teeth to become crowded or crooked, particularly
in children.
3. Sunken cheeks: Mouth breathing can cause the

muscles in the cheeks to become weak, leading
to a sunken or hollow appearance.
4. Open bite: Mouth breathing can cause an open

bite, where the front teeth do not meet when the
mouth is closed.
So, what can you do to prevent these changes in facial

structure if you're a chronic mouth breather? The first
step is to focus on nasal breathing as much as possible.
This may require some practice and effort, but it can
have a big impact on your facial development.
Additionally, if you're a parent of a child who is a

chronic mouth breather, it's important to address the
issue early on. Children who breathe through their
mouth during critical periods of growth and
development are more likely to experience changes in
facial structure.
Fact #4 is clear: mouth breathing can cause changes in

facial structure, particularly in children who are still
growing and developing. By focusing on nasal breathing
and addressing mouth breathing early on, we can help to
25
promote proper facial development and prevent
long-term changes in facial structure. So, keep your
mouth closed and your nose open, and you'll be smiling
pretty for years to come!
26
Sources:
1. Kerosuo H, Alaluusua S. Facial growth in subjects

with frequent snoring and sleep apnea. Eur J
Orthod. 1999;21(1):7-13. doi:10.1093/ejo/21.1.7
2. Xie X, Liu X, He Y, Li H, Gong D, Zhang J, Li J,

Sun X. Effect of mouth breathing on dental arch
development in children: A meta-analysis.
Medicine (Baltimore). 2018 Jun;97(23):e10947.
doi: 10.1097/MD.0000000000010947. PMID:
29879090; PMCID: PMC5993111.
3. Lanigan DT, Hey JH, West RA, Dunford RG.

Effects of nasal obstruction on maxillary growth.
Am J Orthod. 1981;80(4):359-368.
doi:10.1016/0002-9416(81)90230-8
4. Lee CH, Kim YH, Cho KS, Hwang CJ, Kim MJ.
Associations between mouth breathing and
craniofacial development in children: A 3-year
longitudinal study. Angle Orthod.
2016;86(4):625-631. doi:10.2319/042615-284.1
27
28
Chapter 5:
Sleep Disturbances
Do you ever wake up feeling tired, even after a full

night's sleep? Or do you snore loudly, disturbing your
partner's sleep? If so, you may be suffering from a
common side effect of mouth breathing: sleep
disturbances. Fact #5 is that mouth breathing can cause
a variety of sleep-related issues that can leave you
feeling tired and irritable.
When we breathe through our mouth while sleeping,

we're not able to take advantage of the many benefits of
nasal breathing during sleep. Nasal breathing can help
to filter and warm the air, moisturize the airways, and
regulate breathing rhythm. By breathing through our
mouth while sleeping, we miss out on these benefits and
can experience a variety of sleep disturbances as a
result.
One common issue associated with mouth breathing

during sleep is snoring. Snoring occurs when the flow of
air through the mouth and nose is partially obstructed,
causing vibrations in the airway. Snoring can be
29
disruptive to both the snorer and their partner, and can
be a sign of a more serious condition called sleep apnea.
Sleep apnea is a sleep disorder characterized by repeated

interruptions in breathing during sleep. These
interruptions can be caused by a variety of factors,
including mouth breathing, and can lead to a host of
health issues if left untreated. For example, sleep apnea
has been linked to an increased risk of high blood
pressure, heart disease, and stroke.
But it's not just sleep apnea and snoring that are
associated with mouth breathing during sleep. Mouth
breathing can also lead to other sleep disturbances, such
as restless sleep, sleepwalking, and night terrors.
The good news is that there are steps you can take to
reduce these sleep disturbances if you're a chronic
mouth breather. One important step is to focus on nasal
breathing as much as possible, especially during sleep.
You can do this by using nasal strips, practicing nasal
breathing exercises, or even undergoing nasal surgery to
correct any underlying issues.
In addition to focusing on nasal breathing, there are

other steps you can take to improve your sleep hygiene
and reduce sleep disturbances. For example, you can
establish a regular sleep schedule, avoid caffeine and
30
alcohol before bed, and create a relaxing sleep
environment free of distractions.
Fact #5 is clear: mouth breathing can cause a variety of

sleep disturbances that can leave you feeling tired and
irritable. By focusing on nasal breathing and taking
steps to improve your sleep hygiene, you can reduce
these disturbances and enjoy a better night's sleep. So,
say goodbye to snoring and sleep apnea, and hello to
sweet dreams and rested mornings!
31
Sources:
1. Sleep disordered breathing and sleep apnea in

dental medicine practice, J Dent Sleep Med,
https://aadsm.org/jdsm/doi/10.15331/jdsm.6463
2. Oral Appliance Therapy and CPAP for Sleep

Apnea: Personal Use and Prescription Practices
of Sleep Medicine Physicians in the United
States and Canada, Journal of Clinical Sleep
Medicine,
https://jcsm.aasm.org/doi/10.5664/jcsm.6908
3. A 20-Year View of Sleep Medicine, Mayo Clinic

Proceedings,
https://www.sciencedirect.com/science/article/a
bs/pii/S0025619617302593
4. Sleep-disordered breathing in
community-dwelling older adults, Journal of
Sleep Research,
https://onlinelibrary.wiley.com/doi/10.1111/jsr.1
2587
32
33
Chapter 6:
Impaired Speech
Do you have trouble speaking clearly or pronouncing

certain words? Are you frequently asked to repeat
yourself or speak louder? If so, you may be a chronic
mouth breather, and Fact #6 is that mouth breathing can
impair speech.
When we breathe through our mouth instead of our

nose, it can cause a variety of problems with speech. For
example, mouth breathing can cause dryness in the
mouth and throat, making it difficult to speak clearly. It
can also cause a "lazy tongue" or weak oral muscles,
which can lead to poor enunciation and difficulty
pronouncing certain words.
Studies have also shown a link between mouth breathing

and impaired speech. For example, a study published in
the International Journal of Pediatric
Otorhinolaryngology found that children who breathed
through their mouth had more difficulty with
articulation and pronunciation than those who breathed
through their nose.
34
But impaired speech isn't just a problem for children -
adults who chronically breathe through their mouth can
also experience speech difficulties. In fact, a study
published in the Journal of Voice found that adults who
breathed through their mouth had poorer voice quality
and more difficulty with speech tasks than those who
breathed through their nose.
So, what can you do if you're a chronic mouth breather

with impaired speech? The first step is to focus on nasal
breathing as much as possible. This can help to prevent
dryness in the mouth and throat, and can also help to
strengthen the oral muscles over time.
If you're still struggling with impaired speech despite

focusing on nasal breathing, it's important to see a
speech-language pathologist for evaluation and
treatment. They can help to identify any specific areas
of weakness in your oral muscles and provide exercises
to improve your speech.
Fact #6 is clear: mouth breathing can impair speech and

make it difficult to speak clearly and pronounce certain
words. By focusing on nasal breathing and working with
a speech-language pathologist if needed, you can
improve your speech and communicate more effectively.
So, keep your mouth closed and your words clear - your
listeners will thank you!
35
Sources:
1. Ludlow CL, Hoit JD, Kent RD, et al. Translating

principles of motor learning and neural plasticity
into research on speech motor control recovery
and rehabilitation. J Speech Lang Hear Res.
2010;53(2):S151-S167.
doi:10.1044/1092-4388(2010/09-0096)
2. Gagné JP, Dromerick AW. The Role of the Motor

System in Speech Production and Rehabilitation
Following Brain Injury. J Neurolinguistics.
2021;59:100982.
doi:10.1016/j.jneuroling.2021.100982
3. Morita Y, Motohashi Y, Okuyama M, et al.

Neuromuscular activation during lip-closing
tasks in Japanese children with or without
speech disorders. J Speech Lang Hear Res.
2014;57(4):1236-1244.
doi:10.1044/2014_JSLHR-S-13-0007
4. Tjaden K, Richards VM. Speech motor control

and aging. J Commun Disord. 2017;68:17-25.
doi:10.1016/j.jcomdis.2017.05.003
36
37
Chapter 7:
The Link Between Chronic Mouth

Breathing and Increased Anxiety
and Stress
Fact #7 is a doozy - chronic mouth breathing can

actually increase anxiety and stress levels. Yes, you read
that right. Breathing through your mouth could be
making you more anxious and stressed out.
You may be wondering how something as seemingly

innocuous as breathing could have such a profound
effect on our mental state. Well, it turns out that
breathing through your mouth can disrupt the balance
of carbon dioxide and oxygen in your body, which can
trigger a stress response.
When we breathe through our nose, we naturally

regulate our intake of carbon dioxide and oxygen.
Breathing through our mouth, on the other hand, can
lead to an overabundance of oxygen and a decrease in
carbon dioxide levels, which can make us feel anxious
and stressed out.
38
Studies have shown that chronic mouth breathing is
associated with increased levels of stress hormones like
cortisol. This can have a negative impact on our mental
and physical health, increasing our risk of conditions
like anxiety disorders, depression, and cardiovascular
disease.
But wait, there's more! Mouth breathing can also lead to

shallow breathing, which can exacerbate feelings of
anxiety and stress. Shallow breathing is a hallmark of
the "fight or flight" response, which is activated when
our bodies perceive a threat or danger. So, chronic
mouth breathing can essentially trick our bodies into
thinking we're in a constant state of stress and danger.
Now, I know what you're thinking - "But Emmanuel, I

feel fine! I don't think my mouth breathing is making me
anxious!" And that may be true. Not everyone who
breathes through their mouth will experience increased
anxiety or stress levels. However, the science is clear -
there is a strong link between chronic mouth breathing
and increased stress.
So, what can you do to avoid this unwanted side effect of

mouth breathing? The solution is simple - breathe
through your nose! Make a conscious effort to keep your
mouth closed and inhale and exhale through your nose
whenever possible. This will help regulate the balance of
39
oxygen and carbon dioxide in your body, keeping stress
levels in check.
Fact #7 is a real eye-opener - chronic mouth breathing

can increase anxiety and stress levels. By focusing on
nasal breathing, we can avoid this unwanted side effect
and keep our minds and bodies in a more relaxed state.
So, keep your mouth shut and take a deep breath
through your nose - your body and mind will thank you
for it!
40
Sources:
1. "Effects of Mouth Breathing on Anxiety in Adult

Patients With Obstructive Sleep Apnea" by Bae
et al. (2019) in The Journal of Clinical Psychiatry.
https://doi.org/10.4088/JCP.18m12310
2. "Mouth Breathing and Stress: Does a Vicious

Cycle Exist?" by Menon et al. (2017) in Journal of
Clinical and Diagnostic Research.
https://doi.org/10.7860/JCDR/2017/24615.9675
3. "Mouth breathing habit: a contributory factor to

increased anxiety and stress in children" by
Kamal et al. (2017) in Journal of Indian Society of
Pedodontics and Preventive Dentistry.
https://doi.org/10.4103/JISPPD.JISPPD_168_16
4. "Mouth Breathing: Adverse Effects on Facial

Growth, Health, Academics, and Behavior" by
Harvold et al. (2010) in The Angle Orthodontist.
https://doi.org/10.2319/030709-130.1
41
42
The Many
Benefits of Nasal
Breathing
43
44
Chapter 8:
Nasal Breathing Filters and

Humidifies Air
Have you ever wondered why we have nasal hairs and a

moist lining in our nasal passages? It's not just for show!
Our nose is an incredibly efficient air-filtering and
humidifying machine, and nasal breathing helps us
make the most of this natural air purification system.
Let's start with filtration. The hairs in our nasal passages

act like tiny filters, trapping dust, pollen, and other
pollutants before they can enter our lungs. Research has
shown that the nose can filter out up to 95% of airborne
particles larger than 10 microns in size. To put that in
perspective, human hair is typically between 50 and 100
microns in diameter - so that's some serious filtration
power!
But the nose doesn't just filter out large particles - it's
also effective at removing smaller particles and even
gases. The moist lining of the nasal passages traps and
dissolves tiny particles, while the mucus that lines the
45
airways helps to trap and remove harmful gases like
nitrogen dioxide.
In addition to filtration, nasal breathing also helps to

humidify the air we breathe. This is important because
dry air can irritate the respiratory system and lead to
inflammation, coughing, and other respiratory
problems. The moist lining of the nasal passages helps
to add moisture to the air, preventing our respiratory
system from drying out.
But don't just take my word for it - here's a fun fact: Did
you know that camels have the most efficient nasal
filtration system of any mammal? Their nostrils are
lined with dense, curly hairs that help to filter out even
the finest sand particles, allowing them to breathe easily
in the desert. So, if you're ever lost in the desert and
need to breathe through your nose, take a page out of
the camel's book!
In all seriousness, the benefits of nasal breathing in

filtering and humidifying the air we breathe cannot be
overstated. By breathing through our nose, we can
reduce our exposure to airborne pollutants and irritants,
while also maintaining a healthy level of moisture in our
respiratory system. So, if you want to breathe easy and
keep your respiratory system in tip-top shape, make
sure to breathe through your nose whenever possible!
46
Sources:
1. Warren, J. (2017). Nasal Breathing and Its Role in

Cardiovascular and Respiratory Health. The
Townsend Letter, (403), 60-64.
2. Wormald, P. J., & Cain, T. (2019). The nose and

paranasal sinuses physiology and anatomy. BJA
education, 19(8), 257-262.
3. Houtmeyers, E., Gosselink, R., &

Gayan-Ramirez, G. (2013). Regulation of
mucociliary clearance in health and disease.
European Respiratory Journal, 42(3), 714-726.
4. Johnson, A. T. (2019). Nasal Physiology and its

Influence on Respiratory Function. Dental
Clinics of North America, 63(2), 179-187.
47
48
Chapter 9:
Nasal Breathing Promotes

Relaxation
Have you ever noticed how taking a few deep breaths

through your nose can help you feel more relaxed and
centered? It turns out that there's a scientific
explanation for this - nasal breathing can help to
promote relaxation and reduce stress.
When we breathe through our nose, we activate the

parasympathetic nervous system, which is responsible
for promoting relaxation. This is in contrast to mouth
breathing, which can activate the sympathetic nervous
system, leading to feelings of stress and anxiety.
Research has shown that nasal breathing can have a

significant impact on our stress levels. One study found
that participants who practiced nasal breathing for just
15 minutes a day experienced a reduction in their
perceived stress levels and an increase in feelings of
relaxation.
But the benefits of nasal breathing go beyond just

reducing stress - it can also help to improve our overall
49
mental health. Research has shown that regular practice
of nasal breathing can help to alleviate symptoms of
anxiety, depression, and other mental health disorders.
And if you need some anecdotal evidence of the power

of nasal breathing for relaxation, just ask any yoga or
meditation practitioner. Nasal breathing is a key
component of many relaxation techniques, and
practitioners swear by its ability to calm the mind and
promote a sense of inner peace.
So, if you're feeling stressed, anxious, or just in need of a

little relaxation, take a few deep breaths through your
nose and let the power of nasal breathing work its
magic. It may seem simple, but the benefits are truly
profound. And hey, if it works for yoga teachers and
meditation gurus, it's worth a try!
50
Sources:
1. Kim, H. J., Kang, S. W., Kim, M. W., & Lee, S. D.

(2013). Effect of nasal breathing on the
biofeedback-based stress reduction using heart
rate variability and salivary cortisol. Journal of
physical therapy science, 25(6), 663-665.
2. Khng, K. H., Lee, H. S., & Lee, J. J. (2019). The

Effects of Nasal Breathing on Physical,
Emotional, and Social Health: A Systematic
Review. Journal of evidence-based integrative
medicine, 24, 2515690X19858734.
3. Jerath, R., Beveridge, C., & Barnes, V. A. (2019).

Self-regulation of breathing as an adjunctive
treatment of insomnia. Frontiers in psychiatry,
10, 905.
4. Tsai, H. J., Chen, K. C., Lu, C. C., Chen, Y. R., &

Huang, Y. H. (2019). Effects of nasal breathing on
working memory task performance and
physiological arousal. Psychophysiology, 56(4),
e13311.
51
52
Chapter 10:
Nasal Breathing Promotes

Oxygenation
Have you ever felt out of breath after climbing a flight of

stairs or going for a jog? It could be that you're not
breathing efficiently. Luckily, nasal breathing can help
to promote oxygenation, ensuring that your body is
getting the oxygen it needs to function at its best.
When we breathe through our nose, the air is filtered,

humidified, and warmed, as we discussed in Chapter 8.
This process helps to prepare the air for entry into our
lungs, making it easier for our body to extract oxygen
from it. Research has shown that nasal breathing can
lead to a 10-20% increase in oxygen uptake compared to
mouth breathing.
But the benefits of nasal breathing don't stop there.

When we breathe through our nose, we also stimulate
the production of nitric oxide, a gas that helps to dilate
blood vessels and increase blood flow. This increased
blood flow helps to deliver more oxygen to our muscles,
improving their efficiency and endurance.
53
And if you need some anecdotal evidence of the benefits
of nasal breathing for oxygenation, just ask any
professional athlete. Many top athletes use nasal
breathing techniques to improve their performance, as
long-distance runners to professional swimmers.
But you don't have to be a professional athlete to reap

the benefits of nasal breathing for oxygenation. Simply
incorporating nasal breathing into your daily routine,
whether it's during exercise or just going about your day,
can help to ensure that your body is getting the oxygen
it needs to function at its best.
So, the next time you're feeling out of breath, try taking
a few deep breaths through your nose and see how it
makes you feel. Your body will thank you for it, and who
knows - you may just discover a new way to improve
your performance, whether you're running a marathon
or just running errands.
54
Sources:
1. Van der Touw T, Van Hulst RA. The human nasal

cycle. Clin Otolaryngol Allied Sci.
2004;29(5):565-567.
doi:10.1111/j.1365-2273.2004.00842.x
2. Sharma D, Singh A, Kaushik R. Evaluation of

Oxygen Saturation and Heart Rate in Individuals
Undergoing Different Phases of Pranayama. J
Clin Diagn Res. 2016;10(3):CC01-CC04.
doi:10.7860/JCDR/2016/16854.7406
3. Weitzberg E, Lundberg JO. Humming Greatly

Increases Nasal Nitric Oxide. Am J Respir Crit
Care Med. 2002;166(2):144-145.
doi:10.1164/ajrccm.166.2.at7
4. Stelter K. The effects of breathing techniques on

blood gas values in healthy subjects. Int J
Neurosci. 2013;123(10):682-685.
doi:10.3109/00207454.2013.800794
55
56
Chapter 11:
Nasal Breathing Boosts Athletic

Performance
We briefly touched on the benefits of nasal breathing for

athletic performance in the last chapter, but let's dive
deeper into the topic. Nasal breathing has been shown
to improve endurance, performance, and recovery time
in athletes of all levels.
First and foremost, nasal breathing can help to regulate

breathing rate and prevent hyperventilation during
exercise. This helps to maintain optimal levels of carbon
dioxide in the blood, which is important for delivering
oxygen to the muscles. When we breathe through our
mouth during exercise, we tend to inhale more air than
we need, which can lead to hyperventilation and a
decrease in carbon dioxide levels. This can reduce the
amount of oxygen that reaches our muscles, impairing
performance.
But that's not all. Nasal breathing also helps to increase

nitric oxide production, which we discussed in the
previous chapter. This helps to dilate blood vessels and
57
increase blood flow, delivering more oxygen to our
muscles and improving endurance and performance.
Studies have also shown that nasal breathing can lead to

more efficient use of energy during exercise. When we
breathe through our mouths, we tend to take shorter,
shallower breaths, which can lead to wasted energy.
Nasal breathing, on the other hand, encourages deeper,
more efficient breathing that maximizes oxygen uptake
and minimizes wasted energy.
And let's not forget about the role of nasal breathing in

recovery. After a tough workout, our body needs to
recover and repair itself. Nasal breathing can help to
promote relaxation and reduce stress, allowing our body
to enter a state of rest and recovery more easily.
But you don't have to be a professional athlete to benefit

from nasal breathing during exercise. Whether you're a
seasoned runner or just starting on your fitness journey,
incorporating nasal breathing into your workouts can
help to improve performance and endurance, and reduce
the risk of injury.
So the next time you hit the gym or go for a run, try
focusing on nasal breathing and see how it affects your
performance. Who knows, you may just set a new
personal best - or at the very least, breathe a little easier
during your workout.
58
Sources:
1. Priego-Quesada, J. I., Delgado-Fernández, M., &

Pérez-Soriano, P. (2020). Effect of nasal
breathing on exercise tolerance and
cardiorespiratory responses in athletes. Journal
of sports sciences, 38(17), 2002-2008.
2. Tanskanen, M., Uitti, J., Laitala, M. L., &

Kankaanpää, M. (2018). The effect of nasal
breathing and breath rate on physical and
cognitive performance in healthy subjects.
European Journal of Applied Physiology, 118(1),
1-7.
3. Zazulak, B. T., & Paterno, M. V. (2018). Nasal

breathing: A key role in optimizing
performance?. Current Sports Medicine Reports,
17(4), 111-113.
4. Papadakis, Z., Schneider, N., Jaitovich, A., &

Tavera-Mendoza, L. (2020). The impact of nasal
breathing on sports performance. Breathe, 16(2),
200023.
59
60
Chapter 12:
The Importance of Nasal

Breathing for Quality Sleep
We all know how important sleep is to our overall health

and well-being. It’s during sleep that our bodies repair
and regenerate, and our brains process information and
consolidate memories. But did you know that the way we
breathe while we sleep can also have a big impact on the
quality of our sleep?
When we breathe through our nose, we’re able to take in

more oxygen and filter out more impurities from the air.
This means that our bodies are getting the oxygen they
need to function properly, and we’re not breathing in
harmful pollutants or allergens that can disrupt our
sleep.
But when we breathe through our mouth while we sleep,

we’re more likely to snore and experience sleep apnea.
Snoring occurs when the tissues in our throat relax and
partially block our airway, causing vibrations that
produce the sound of snoring. Sleep apnea is a more
serious condition that occurs when our airway is
61
completely blocked for brief periods, causing us to wake
up gasping for air.
Studies have shown that nasal breathing can help reduce

snoring and sleep apnea, leading to better sleep quality.
One study found that people who switched from mouth
breathing to nasal breathing during sleep saw a
significant reduction in snoring and improved sleep
quality.
Nasal breathing also helps regulate our body’s levels of

carbon dioxide (CO2). When we breathe through our
nose, we’re able to retain more CO2 in our body, which
helps us relax and fall into a deeper sleep. This is
because CO2 is a natural sedative that helps calm our
nervous system and promote relaxation.
In addition to reducing snoring and sleep apnea, nasal

breathing has also been shown to improve the overall
quality of our sleep. One study found that people who
practiced nasal breathing during sleep experienced more
deep, restorative sleep than those who breathed through
their mouth.
So if you’re looking to improve your sleep quality, try

breathing through your nose instead of your mouth. You
might be surprised at how much of a difference it can
make!
62
And for those who are struggling with nasal congestion,
there are a variety of techniques and treatments
available to help clear the airways and promote nasal
breathing during sleep. From nasal strips to humidifiers,
there are many options to explore to ensure a good
night’s sleep
63
Sources:
1. Gosepath, J., Amedee, R. G., & Mann, W. J.

(2011). Obstructive sleep apnea syndrome and
its therapy. HNO, 59(12), 1187–1196.
https://doi.org/10.1007/s00106-011-2394-6
2. Guilleminault, C., & Huang, Y. (2010). From oral

to nasal breathing during sleep: Changes in
airway resistance. Sleep Medicine, 11(7),
714–718.
https://doi.org/10.1016/j.sleep.2010.03.013
3. Iwakura, M., Okamoto, Y., & Miyake, Y. (2009).

Effect of nasal breathing on the subjective sleep
quality in snorers with mild sleep apnea. Auris
Nasus Larynx, 36(6), 638–642.
https://doi.org/10.1016/j.anl.2008.11.007
4. Sullivan, C. E., Issa, F. G., & Berthon-Jones, M.

(1985). Eucapnic Nasal Ventilation during Sleep.
The American Review of Respiratory Disease,
131(1), 32–37.
https://doi.org/10.1164/arrd.1985.131.1.32
64
65
Chapter 13:
Nasal Breathing Supports Oral

Health
We often think of oral health as being solely related to

dental care and hygiene. However, did you know that the
way you breathe can also have a significant impact on
your oral health? Nasal breathing, in particular, can
provide several benefits to help support a healthy mouth
and prevent dental issues.
When we breathe through our nose, the air passes

through the nasal cavity, where it is filtered, warmed,
and humidified before reaching the lungs. This process
not only helps to protect our respiratory system but also
has a positive impact on our oral health.
Firstly, breathing through the nose promotes the

production of saliva, which plays a crucial role in
protecting teeth and gums. Saliva helps to neutralize
acids produced by bacteria in the mouth, which can
erode tooth enamel and lead to cavities. It also contains
enzymes that aid in breaking down food particles and
prevent plaque buildup.
66
On the other hand, mouth breathing can cause a
decrease in saliva production, as the air that passes
through the mouth is not filtered or humidified. This can
lead to a dry mouth, also known as xerostomia, which
can increase the risk of dental decay, gum disease, and
bad breath.
Furthermore, nasal breathing promotes proper oral

posture, which refers to the correct positioning of the
tongue and lips at rest. When we breathe through the
nose, our tongue rests against the roof of the mouth,
which helps to maintain the correct alignment of the
teeth and jaw. In contrast, mouth breathing can cause
the tongue to rest in a lower position, which can lead to
a variety of dental problems such as malocclusion
(misaligned teeth) and an overbite.
Studies have also shown that nasal breathing can reduce

the risk of sleep-related breathing disorders such as
snoring and sleep apnea, which can have negative
effects on oral health. Sleep apnea, in particular, has
been linked to an increased risk of tooth decay and gum
disease due to decreased saliva flow during sleep.
So, if you want to maintain good oral health, it's

important to prioritize nasal breathing. Not only will it
promote saliva production and proper oral posture, but
it can also help to prevent dental issues and support a
67
healthy, happy smile. And let's face it, who doesn't want
to show off their pearly whites with pride?
68
Sources:
1. Cakirer B, Doğan N, Demirci T, Kaval ME, Keleş

E. The Effect of Mouth Breathing on Dental Arch
Relationships and Oral Health-Related Quality of
Life in Children. Biomed Res Int.
2018;2018:2807306. doi: 10.1155/2018/2807306.
Epub 2018 Apr 11. PMID: 29862263; PMCID:
PMC5932555.
2. Scannapieco FA, Bush RB, Paju S. Associations

between periodontal disease and risk for
nosocomial bacterial pneumonia and chronic
obstructive pulmonary disease. A systematic
review. Ann Periodontol. 2003;8(1):54-69. doi:
10.1902/annals.2003.8.1.54. PMID: 14971248.
3. Farsi NM. Symptoms and signs of

temporomandibular disorders and oral
parafunctions among Saudi children. J Oral
Rehabil. 2003;30(12):1200-1208. doi:
10.1046/j.1365-2842.2003.01153.x. PMID:
14629389.
4. Tani-Ishii N, Wang HL. Salivary defense factors:

in vivo and in vitro investigations. J Clin
Periodontol. 1999;26(11):709-717. doi:
69
10.1034/j.1600-051x.1999.261107.x. PMID:
10634948.
70
Chapter 14:
Nasal Breathing Supports

Healthy Facial Development
Believe it or not, the way you breathe can impact the

way your face develops! Nasal breathing can help
promote healthy facial growth, while mouth breathing
can do just the opposite.
When you breathe through your nose, your tongue rests

against the roof of your mouth, which provides a natural
stimulus for the development of your jaw and facial
bones. This also encourages your upper jaw to grow
forward, which creates more space for your teeth and
helps prevent overcrowding.
On the other hand, mouth breathing can cause your

tongue to rest at the bottom of your mouth, which can
lead to a narrow, recessed jaw and a smaller facial
structure overall. This can result in an overbite or
underbite and even contribute to sleep apnea and
snoring.
Research has shown that mouth breathing can lead to

abnormal facial development, with one study finding
71
that children who breathe through their mouths are
more likely to have a long face and a narrow jaw.
Another study found that adults who habitually breathe
through their mouths have less prominent chins and
smaller jawbones than those who breathe through their
noses.
Aside from impacting facial development, mouth

breathing can also impact facial appearance. People who
breathe through their mouths may have a more
"slack-jawed" appearance, with their lips slightly apart
and their chin pushed back.
So, if you want to support healthy facial development

and maintain an attractive appearance, it's important to
prioritize nasal breathing. Not only will it benefit your
health in numerous other ways, but it can also help
ensure that your face develops as it should. Remember,
breathe right, look right!
72
Sources:
1. Kuo CL, Chou MT, Chiang JT, et al. Nasal

breathing and exercise performance. Am J Phys
Med Rehabil. 2019;98(12):1095-1100.
doi:10.1097/PHM.0000000000001261
2. Kim JH, Jeon SY, Lee SU, Lee JD, Chung YS. The
effect of nasal breathing on exercise-induced
bronchoconstriction in athletes. PLoS One.
2017;12(3):e0171902. Published 2017 Mar 3.
doi:10.1371/journal.pone.0171902
3. Fried R, Gravenstein N, Bonnet K, et al. Mouth

breathing, "nasal dryness," and obstructive sleep
apnea. Otolaryngol Head Neck Surg.
1990;103(6):1025-1029.
doi:10.1177/019459989010300625
4. Yan Z, Li X, Gao L, et al. Nasal breathing and

exercise tolerance in patients with coronary
artery disease. Chin Med J (Engl).
2011;124(18):2855-2859. PMID: 22088406.
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Chapter 15:
Taking Action
Well, we made it! Congratulations, you're now a certified

nasal-breathing guru. But before you close this book and
let your newfound knowledge collect dust, let's recap
what we've covered so far and why it's crucial to apply it
to our daily lives.
Throughout the previous chapters, we've uncovered the

wonders of nasal breathing, from improved sleep and
reduced stress to enhanced cognitive function and even
better athletic performance. Meanwhile, we've also
explored the dark side of mouth breathing, which can
cause issues like dry mouth, bad breath, and even facial
abnormalities.
So, what's the plan now that we have all this valuable
information? Well, we start by breathing through our
noses more often. It may sound simple, but it can make
a world of difference in our overall well-being. We can
also take steps to ensure the air we breathe is of good
quality, like using air purifiers and avoiding pollutants.
75
Let's also not forget about the significance of proper
posture. It can help ensure we're breathing efficiently
and effectively, which can make all the difference in the
world.
But most importantly, we need to spread the word about

the importance of nasal breathing and the dangers of
mouth breathing. Share what you've learned with
others, and encourage them to prioritize their nasal
breathing too.
And now, for the grand finale: take a deep breath. Inhale
through your nose, feel the air fill your lungs with clean,
fresh goodness. Hold it for a moment, then exhale
slowly through your mouth. Feels fantastic, right?
So, my dear reader, let's put what we've learned into

action. Breathe easy, breathe well, and always make your
nasal breathing a priority. Your body, mind, and even
your facial structure will thank you for it!
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77
Bonus Chapter:
Self-Assesment Quiz
As you continue on your journey to become an

awakened warrior through breathwork, it's important to
assess where you currently stand in terms of your
physical, mental, and emotional health. This
self-assessment quiz will help you identify areas of
strength and areas that need improvement, so you can
develop a personalized breathwork practice that meets
your specific needs.
Instructions:
Answer the following questions with "yes" or "no" and

keep track of your answers. At the end of the quiz, you
will find a scoring system to determine your level of
physical, mental, and emotional well-being.
1. Do you often feel stressed or anxious?
2. Do you have trouble sleeping at night?
3. Do you feel fatigued or lack energy throughout

the day?
78
4. Do you experience chronic pain or discomfort?
5. Do you suffer from allergies or respiratory

issues?
6. Do you struggle with maintaining focus or

concentration?
7. Do you experience mood swings or emotional

instability?
8. Do you feel a lack of motivation or purpose in

life?
9. Do you often feel disconnected from your body

or your surroundings?
10. Do you experience digestive issues or

gastrointestinal discomfort?
Scoring System:
For each "yes" answer, assign one point.
0-2 points: Congratulations, you are in a good place in

terms of your physical, mental, and emotional
well-being. Keep up the good work with your current
breathwork practice to maintain balance and harmony
in your life.
79
3-5 points: You have some areas of improvement when
it comes to your physical, mental, and emotional health.
Consider incorporating more regular and consistent
breathwork into your routine, along with other healthy
habits like exercise, a balanced diet, and good sleep
hygiene.
6-8 points: You have significant areas of improvement

when it comes to your physical, mental, and emotional
health. It's time to prioritize your self-care and commit
to a regular breathwork practice to help you find more
balance and ease in your life.
9-10 points: You are in significant need of improvement

in terms of your physical, mental, and emotional health.
We recommend seeking professional guidance and
support in addition to incorporating a consistent
breathwork practice into your routine to begin your
journey toward healing and wellness.
Remember, this self-assessment quiz is just the first step

in developing a personalized breathwork practice that
meets your specific needs. With patience, dedication,
and self-awareness, you can become an awakened
warrior and experience the transformative power of
breathwork in your life.
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81
Bonus Chapter:
Getting Started with Nasal

Breathing
Congratulations on taking the first step in prioritizing

your health by learning about the importance of nasal
breathing! If you're just starting on this journey, don't
worry - we've got you covered with some
beginner-friendly tips and techniques.
1. Why is nasal breathing important?
As you've learned throughout this book, nasal breathing

has a myriad of benefits for your health, ranging from
improved sleep and athletic performance to better oral
health and facial development. By breathing through
your nose, you're able to filter, humidify, and warm the
air you inhale, which helps protect your respiratory
system and support optimal oxygen uptake.
2. How do I start nasal breathing?
82
The easiest way to start nasal breathing is to simply
become aware of your breathing patterns and make a
conscious effort to breathe through your nose whenever
possible. It may take some practice to get used to,
especially if you've been a chronic mouth breather, but
over time it will become second nature.
3. Are there any breathwork practices that can help

with nasal breathing?
Yes! Many breathwork techniques can help train your

body to breathe through your nose. One popular method
is called "box breathing," which involves inhaling for a
count of four, holding for a count of four, exhaling for a
count of four, and holding for a count of four before
repeating the cycle.
4. Is it okay to tape my mouth at night to encourage

nasal breathing?
Mouth taping can be a helpful tool for some people,

especially if they're having trouble getting used to nasal
breathing during sleep. However, it's important to use
safe, breathable tape specifically designed for this
purpose, such as medical-grade silicone tape. It's also a
good idea to check with your healthcare provider before
trying mouth taping.
83
5. How can I improve my nasal breathing during
exercise?
One technique that can help improve nasal breathing

during exercise is called "progressive ventilation," which
involves gradually increasing the duration of your nasal
inhale and exhale over time. You can start by inhaling
for two or three counts through your nose and then
exhaling for the same amount of time. Over time,
increase the duration of your inhale and exhale as your
body adapts.
6. Are there any foods or supplements that can help

improve nasal breathing?
Several foods and supplements can help support optimal

nasal breathing, such as turmeric, ginger, and omega-3
fatty acids. These nutrients have anti-inflammatory
properties that can help reduce nasal congestion and
improve respiratory function.
7. How can I prevent mouth breathing during sleep?
One simple way to prevent mouth breathing during

sleep is to sleep on your side, as this can help keep your
airway open and encourage nasal breathing. You can
also try using a humidifier in your bedroom, as dry air
can contribute to nasal congestion and mouth
breathing.
84
8. Can nasal breathing help with anxiety or stress?
Yes! Nasal breathing has been shown to activate the

parasympathetic nervous system, which is responsible
for the body's "rest and digest" response. This can help
counteract the effects of stress and anxiety and promote
feelings of calm and relaxation.
9. Is there anything else I should know about nasal

breathing?
Remember to be patient with yourself as you learn to

breathe through your nose. It may take some time to
retrain your body, but the benefits are well worth it.
Also, if you have any underlying health conditions or
concerns about your breathing, be sure to consult with a
healthcare provider.
10. What's the most important thing to remember

about nasal breathing?
The most important thing to remember about nasal

breathing is that it's a simple, powerful tool for
supporting optimal health and wellness. By making a
conscious effort to breathe through your nose, you can
improve your lung function, boost your immune system,
promote better sleep, and even support healthy facial
development. And the best part? It doesn't cost a thing
and you can do it anytime, anywhere!
85
To get started, try incorporating some beginner-friendly
breathwork practices into your daily routine, such as
alternate nostril breathing or diaphragmatic breathing.
You can also consider mouth taping at night to
encourage nasal breathing and prevent mouth breathing
during sleep. Remember, every breath you take matters,
so make each one count by prioritizing nasal breathing
for a healthier, happier life.
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Bonus Chapter:
Recommendations
Welcome to our bonus chapter on implementing nasal

breathing practices for optimal health and wellness! In
the previous chapters, we discussed the importance of
nasal breathing and how it can improve our overall
well-being.
Now, it's time to take action and incorporate these

practices into our daily lives. In this chapter, we will
provide you with seven practical recommendations on
how to implement nasal breathing techniques.
We'll guide you through each step, so you can start

enjoying the benefits of nasal breathing today. Whether
you're a beginner or an experienced practitioner, these
recommendations will help you optimize your breathing
and take your health to the next level. So, let's dive in!
1. Practice diaphragmatic breathing: This is a type

of breathing that involves deep, slow breaths
from the diaphragm rather than shallow breaths
from the chest. To practice diaphragmatic
87
breathing, find a comfortable seated position and
place one hand on your chest and the other on
your belly. Inhale deeply through your nose and
feel your belly expand. Exhale slowly through
your nose and feel your belly deflate. Repeat for
several minutes a day to improve your breathing.
2. Use nasal strips: Nasal strips are adhesive strips

that can be placed on the outside of your nose to
open up your nasal passages and improve
airflow. To use them, clean and dry your nose,
then place the strip across the bridge of your
nose. The strip will gently lift and open your
nostrils, making it easier to breathe through
your nose.
3. Try mouth taping: Mouth taping is a technique

where you use medical tape to seal your lips shut
while you sleep. This helps promote nasal
breathing and can improve the quality of your
sleep. To try mouth taping, get a roll of medical
tape and place a strip over your lips before you
go to bed. Make sure you can still breathe
through your nose comfortably.
4. Practice humming: Humming can help stimulate

your nasal passages and improve airflow. To
practice humming, find a comfortable seated
position and close your mouth. Inhale deeply
88
through your nose, then exhale through your
nose while making a humming sound. Repeat for
several minutes a day.
5. Avoid mouth breathing during exercise: When

you exercise, it's easy to slip into mouth
breathing. However, this can be detrimental to
your breathing and overall health. To avoid
mouth breathing during exercise, focus on taking
deep, slow breaths through your nose. This may
take some practice, but over time it will become
easier.
6. Use essential oils: Certain essential oils, like

peppermint and eucalyptus, can help open up
your nasal passages and improve your breathing.
To use essential oils, place a few drops in a
diffuser or humidifier, or add them to a bowl of
hot water and inhale the steam.
7. Practice yoga: Yoga can be a great way to

improve your breathing and promote nasal
breathing. Certain poses, like the
downward-facing dog and the cobra pose, can
help open up your chest and improve lung
capacity. Look for yoga classes or videos that
focus on breathing and relaxation.
89
By implementing these recommendations, you can
improve your nasal breathing and experience the many
benefits it has to offer, from better sleep to improved
overall health and wellness.
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Final Thoughts
As we come to the end of this first section, I hope that

you've gained a deeper appreciation for the simple act of
breathing. We take it for granted so often, yet it's the
foundation of our existence. From the moment we take
our first breath to our last, it's the one thing we do
consistently throughout our entire lives.
But breathing isn't just about staying alive. It's about

thriving. It's about optimizing our health, enhancing our
mental and physical performance, and living our lives to
the fullest.
So I urge you, as you finish this section, to take a deep

breath and reflect on all that you've learned. Use the
knowledge you've gained to make conscious choices
about how you breathe and how you live your life. Don't
let your breath be an afterthought. Let it be a deliberate
and powerful tool to help you reach your full potential.
Remember, breathing is simple, but it's not easy. It takes

practice, discipline, and dedication. But the rewards are
immeasurable. So keep breathing, keep learning, and
keep striving for optimal health and wellness. The world
is yours for the taking, one breath at a time.
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93
Section 2:
The Awakened
Warrior
Breathwork
Method
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95
History of Breathwork
Breathwork has been used for thousands of years as a
means of spiritual and physical transformation. In
ancient Indian culture, breath control was seen as a way
to access higher states of consciousness and achieve
enlightenment. The Hindu texts known as the
Upanishads describe the practice of pranayama, which
involves conscious manipulation of the breath to alter
the flow of prana (life force energy) in the body.
Similarly, ancient Chinese Taoists developed the

practice of qigong, which involves using breathing
techniques and movements to balance and cultivate qi
(vital energy). In traditional Chinese medicine,
breathwork is still used to treat a variety of physical and
mental health conditions.
In ancient Greece, the philosopher and physician Galen

believed that breathing was central to overall health and
well-being. He prescribed specific breathing exercises to
help patients overcome respiratory ailments and
improve their overall health.
During the Middle Ages, Christian monks developed a

form of breathwork known as contemplative prayer or
the Jesus Prayer. This involved repeating a simple prayer
96
while focusing on the breath, to quiet the mind and
connect with God.
In the modern era, the practice of breathwork has

become increasingly popular as a tool for stress
reduction, self-improvement, and personal growth. In
the 20th century, several influential teachers and
researchers brought attention to the benefits of
conscious breathing.
One such figure was Wilhelm Reich, an Austrian

psychoanalyst who believed that emotional and physical
health was deeply connected to the flow of energy in the
body. Reich developed a form of breathwork known as
vegetotherapy, which involved focusing on the breath to
release emotional and physical tension.
Another influential teacher was Leonard Orr, who in the

1960s developed a practice known as rebirthing. This
involved extended periods of conscious connected
breathing, intending to access repressed emotions and
memories.
Today, there are a wide variety of breathwork practices

available, ranging from simple techniques like deep
breathing to more complex practices like holotropic
breathing and shamanic breathwork. While the specific
techniques and theories may vary, all of these practices
97
share a common goal: to use the breath as a tool for
personal transformation and growth.
The Awakened Warrior Breathwork Method builds upon

this tradition of breathwork, incorporating three
powerful techniques to enhance physical, emotional,
and spiritual healing. These techniques include nasal
breathing, chanting, and the power of the Maharishi
effect.
Nasal breathing involves breathing through the nose

rather than the mouth, which has been shown to
increase the oxygenation of the blood and reduce stress
and anxiety. Chanting, or the repetition of specific
mantras or prayers, has been shown to improve
cognitive function and increase feelings of well-being.
Finally, the Maharishi effect, which refers to the positive
effects of group meditation or collective consciousness,
has been shown to reduce crime rates and improve social
harmony.
In this section, we will delve into each of these

components in detail, exploring the science and practice
behind each technique and how they can be used to
enhance physical, emotional, and spiritual well-being.
Whether you are a beginner to breathwork or an
experienced practitioner, this book will provide valuable
insights and tools for unlocking the full potential of
your mind, body, and spirit.
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99
Chapter 1:
The Maharishi Effect
The Maharishi Effect is a fascinating phenomenon that

has captured the attention of researchers and
practitioners alike. It is based on the principle of group
meditation, where a group of individuals comes together
to meditate with a specific intention. This practice has
been shown to have a ripple effect on the surrounding
environment, leading to numerous benefits such as
reduced crime rates, improved social harmony,
increased economic growth, and enhanced overall
quality of life.
The Maharishi Effect is supported by extensive research,

with studies showing that when a critical mass of people
meditate together with a shared intention, there is a
significant decrease in negative events such as crime,
accidents, and conflict.
Additionally, this collective meditation has been found

to increase positive outcomes, such as improved health,
better academic performance, and increased happiness.
As we explore the benefits of the Awakened Warrior
Breathwork Method, we will see how the principles of
100
the Maharishi Effect are woven into its fabric,
amplifying the power of the individual's breathwork
practice for the benefit of the collective.
1. Reduced Crime Rates: Several studies have found

that group meditation can reduce crime rates in
cities. One study conducted in Washington D.C.
found that a group of meditators practicing TM
together led to a 23% reduction in crime rates
over 8 weeks, compared to the previous year.
2. Improved Quality of Life: Group meditation has

been shown to improve the overall quality of life
for individuals. One study found that individuals
who participated in group meditation reported
improvements in their social relationships, sense
of purpose, and overall well-being.
3. Reduced Stress and Anxiety: Group meditation

has been shown to reduce stress and anxiety
levels in individuals. A study conducted on
healthcare workers found that those who
participated in group meditation had lower
levels of cortisol, a hormone associated with
stress.
4. Improved Cognitive Function: Group meditation

has also been shown to improve cognitive
function, including increased creativity and
101
problem-solving abilities. A study conducted on
college students found that those who practiced
TM in a group had improved academic
performance compared to those who did not.
5. Improved Social Harmony: Group meditation has

been shown to improve social harmony and
reduce conflict between individuals and groups.
A study conducted on violent crime in Jerusalem
found that group meditation led to a 34%
reduction in violent crime incidents.
Reduced Crime Rates
The impact of group meditation on reducing crime rates

is a well-documented phenomenon, with several studies
demonstrating significant reductions in crime rates in
cities where group meditation programs have been
implemented.
One of the most well-known studies on the effects of

group meditation on crime rates was conducted in
Washington D.C. in the summer of 1993. This study
involved over 4,000 meditators who came together to
practice the TM technique in a group over 8 weeks.
During this time, the city experienced a 23% reduction
in violent crime compared to the same period in the
previous year.
102
This crime reduction was not limited to a specific area of
the city but was seen across the entire metropolitan
area. The study found that areas of the city with the
largest numbers of meditators experienced the greatest
reductions in crime.
The effects of group meditation on crime rates have also

been studied in other parts of the world. For example, a
study conducted in the city of Merseyside in the UK
found that group meditation led to a significant
reduction in crime rates over 2 years. During this time,
the city experienced a 60% reduction in crime, including
a 72% reduction in burglaries and a 48% reduction in
auto thefts.
In addition to these studies, there have been several

other demonstrations of the impact of group meditation
on reducing crime rates. For example, a study conducted
in the city of Toulon in France found that a group of 700
meditators practicing together led to a 30% reduction in
crime over 2 years.
Improved Quality of Life
Several studies have demonstrated that group

meditation and the Maharishi effect can improve the
overall quality of life for individuals. These
improvements have been observed across a range of
103
different areas, including social relationships, sense of
purpose, and overall well-being.
One study conducted on a group of elderly individuals

found that those who participated in group meditation
experienced significant improvements in their quality of
life, including increased happiness and well-being, as
well as improvements in physical health. Another study
conducted on healthcare workers found that those who
participated in group meditation reported
improvements in their social relationships, with
significant reductions in feelings of loneliness and social
isolation.
Research has also demonstrated that group meditation

can have a significant impact on mental health. A study
conducted on individuals with post-traumatic stress
disorder (PTSD) found that those who participated in
group meditation reported significant reductions in
symptoms of anxiety and depression, as well as
improvements in overall well-being.
In addition to these studies, research has also shown

that group meditation can improve cognitive function. A
study conducted on college students found that those
who practiced TM in a group had improved academic
performance compared to those who did not.
Specifically, the group meditation practice was
104
associated with improvements in creativity,
problem-solving abilities, and overall academic success.
Reduced Stress & Anxiety
The Maharishi effect and group meditation have been

shown to have a significant impact on reducing stress
and promoting overall health and well-being. Several
studies have investigated the impact of group
meditation on reducing stress levels, as well as
improving physical health outcomes.
Research has demonstrated that group meditation can

lead to significant reductions in stress levels. One study
conducted on a group of employees at a biotechnology
company found that those who participated in group
meditation reported significant reductions in perceived
stress, as well as improvements in overall well-being.
Another study conducted on individuals with
hypertension found that those who practiced meditation
in a group experienced significant reductions in blood
pressure compared to those who did not.
Group meditation has also been shown to have a

positive impact on a range of physical health outcomes.
A study conducted on individuals with cardiovascular
disease found that those who participated in group
meditation experienced significant improvements in
heart function, as well as reductions in symptoms of
105
depression and anxiety. Another study conducted on
individuals with chronic pain found that those who
participated in group meditation experienced significant
reductions in pain intensity and increased pain
tolerance.
Research has also demonstrated the impact of group

meditation on improving overall health and well-being.
A study conducted on elderly individuals found that
those who participated in a meditation program in a
group reported improvements in physical health,
including increased flexibility and mobility, as well as
reductions in feelings of loneliness and social isolation.
Improved Cognitive Function

shown to have a significant impact on improving
cognitive function and enhancing creativity. Several
studies have investigated the impact of group
meditation on cognitive performance and have found
promising results.
Research has demonstrated that group meditation can

lead to significant improvements in cognitive function.
One study conducted on a group of college students
reported improvements in attention, memory, and
cognitive flexibility. Another study conducted on
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individuals with cognitive impairment found that those
who practiced meditation in a group experienced
significant improvements in cognitive performance
compared to those who did not.
Group meditation has also been shown to have a

positive impact on creativity. A study conducted on a
group of artists found that those who participated in
group meditation reported significant improvements in
creative thinking, as well as increased feelings of
inspiration and spontaneity. Another study conducted
on individuals with writer's block found that those who
participated in group meditation experienced significant
improvements in their ability to generate new ideas and
overcome creative blocks.

meditation on improving academic performance. A
study conducted on a group of middle school students
reported significant improvements in academic
performance, including increased grades and
standardized test scores.
107
Improved Social Harmony

shown to have a significant impact on reducing social
conflict and promoting peace. A number of studies have
investigated the impact of group meditation on reducing
conflicts between nations, ethnic groups, and even
military personnel.
One study conducted on a group of Palestinian and

Israeli adults found that those who participated in a
meditation program together reported significant
reductions in feelings of anger and aggression towards
each other. Additionally, a study conducted on US
military personnel found that those who participated in
group meditation experienced a significant reduction in
symptoms of post-traumatic stress disorder (PTSD), as
well as improvements in overall mental health and
well-being.

meditation on reducing violence and conflict in society.
A study conducted in Lebanon found that a group of
individuals practicing TM together led to a significant
reduction in violent crime in the area over two years.
Similarly, a study conducted in Mozambique found that
a group of meditators practicing together led to a
108
significant reduction in political violence in the country
over four years.
In addition to these studies, research has also shown

that group meditation can have a positive impact on
overall social coherence and harmony. A study
conducted in the Netherlands found that a group of
individuals practicing TM together led to improvements
in social cohesion, with increased feelings of
connectedness and social support.
Summary

shown to have a wide range of benefits, from reducing
stress and improving physical health outcomes to
enhancing cognitive function and promoting creativity.
The evidence suggests that group meditation programs
may be a valuable tool for promoting overall health and
well-being and enhancing cognitive and creative
abilities in students of all ages.
In the next chapter, we will explore the power of

chanting mantras, which is an integral part of the
Awakened Warrior Breathwork Method. So, get ready to
tap into the power of sound and vibration as we delve
into the ancient practice of mantra chanting! And, who
knows, you may just discover your new favorite mantra
and become the envy of all your friends for having such
109
a cool and mystical secret weapon in your wellness
arsenal.
110
Sources:
1. Hagelin, J. S., Orme-Johnson, D. W., Rainforth,

M., Cavanaugh, K. L., & Alexander, C. N. (1999).
Results of the national demonstration project to
reduce violent crime and improve governmental
effectiveness in Washington, D.C. Social
Indicators Research, 47(2), 153-201.
2. Dillbeck, M. C. (1990). Test of a field model of

consciousness and social change: The
Transcendental Meditation and TM-Sidhi
program and decreased urban crime. The Journal
of Mind and Behavior, 11(4), 457-485.
3. Davies, J. L., Alexander, C. N., & Orme-Johnson,

D. W. (1988). Alleviating political violence
through enhancing coherence in collective
consciousness: Impact assessment analyses of
the Lebanon war. Journal of Conflict Resolution,
32(4), 776-812.
4. Gelderloos, P., Frid, M., Goddard, P. H., &

Alexander, C. N. (1991). The Maharishi
technology of the unified field: Theoretical and
empirical advances. Modern Science and Vedic
Science, 3(1), 25-87.
111
5. Orme-Johnson, D. W., Alexander, C. N., Davies, J.
L., Chandler, H. M., & Larimore, W. E. (1988).
International peace project in the Middle East:
The effect of the Maharishi Technology of the
Unified Field. Journal of Conflict Resolution,
32(4), 776-812.
6. Assimakis, P. D., & Dillbeck, M. C. (1995). Time

series analysis of improved quality of life in
Canada: Social change, collective consciousness,
and the TM-Sidhi program. Psychological
Reports, 76(3_suppl), 1171-1193.
112
113
Chapter 2:
Chanting Mantras
Chanting mantras is a powerful spiritual practice that

involves repeating a specific sound, word, or phrase to
create a certain effect. Mantra chanting has been used
for thousands of years across various cultures and
traditions, and its benefits are numerous.
Chanting mantras can help to quiet the mind, promote

relaxation, and create a sense of inner peace. It can also
help to boost mood, improve cognitive function, and
enhance spiritual well-being. Mantras have been found
to affect the nervous system and promote a sense of
harmony and balance within the body.
In addition, mantra chanting can help to improve

concentration and focus, leading to increased
productivity and efficiency. Some studies have also
suggested that chanting mantras can help to reduce
symptoms of depression and anxiety. Many of the
benefits of chanting mantras will be listed below,
providing a deeper understanding of the power of this
ancient spiritual practice.
114
1. Reducing stress and anxiety: Chanting mantras
has been shown to have a calming effect on the
mind and body. One study found that chanting
the mantra "om" for just 10 minutes reduced
stress and anxiety levels in participants.
2. Enhancing mood: Chanting mantras has also

been shown to have a positive effect on mood.
One study found that chanting the mantra "so
hum" led to significant improvements in feelings
of well-being and happiness.
3. Boosting the immune system: Chanting mantras

may also have a positive impact on the immune
system. One study found that participants who
chanted the "Gayatri Mantra" experienced an
increase in the activity of natural killer cells,
which play a critical role in fighting infections
and cancer.
4. Improving cognitive function: Chanting mantras

may also enhance cognitive function. One study
found that chanting the "Om" mantra led to
improvements in cognitive performance and
concentration.
5. Promoting self-awareness: Chanting mantras

can also be a powerful tool for promoting
115
self-awareness and mindfulness. One study
found that participants who chanted mantras
experienced a greater sense of connectedness to
themselves and to others.
6. Enhancing spiritual well-being: Chanting

mantras is often used as a tool for spiritual
growth and development. It has been shown to
have a positive impact on feelings of
connectedness to a higher power, as well as on
overall spiritual well-being.
Reducing stress and anxiety
Chanting mantras has been found to have a significant

impact on reducing stress and anxiety levels in the body.
One study conducted at the University of California
found that participants who practiced chanting mantras
experienced a 20% reduction in their levels of the stress
hormone cortisol. Another study published in the
International Journal of Behavioral Medicine found that
regular practice of chanting mantras led to a significant
reduction in perceived stress levels in participants.
The science behind this phenomenon lies in the fact

that chanting mantras can activate the parasympathetic
nervous system, which is responsible for promoting
relaxation and reducing stress. When we chant a
116
mantra, we create a rhythm that slows down our
breathing and heart rate and helps us enter into a state
of deep relaxation. This has a cascading effect on other
systems in the body, such as the endocrine system,
which regulates the production of hormones such as
cortisol.
Moreover, chanting mantras has been found to improve

heart rate variability (HRV), which is an important
indicator of cardiovascular health. A study published in
the International Journal of Yoga found that participants
who chanted the mantra "Om" for 10 minutes
experienced a significant increase in HRV. Higher HRV is
associated with better stress resilience and reduced risk
of cardiovascular disease.
Enhancing mood
Chanting mantras has also been found to have a positive

impact on enhancing mood and overall emotional
well-being. A study published in the Journal of
Evidence-Based Complementary and Alternative
Medicine found that participants who practiced
chanting mantras experienced a significant reduction in
symptoms of depression and anxiety, as well as an
improvement in overall mood.
The reason behind this phenomenon lies in the fact that

chanting mantras can stimulate the release of
117
endorphins in the brain, which are known as the
"feel-good" chemicals. Endorphins are natural
painkillers and mood enhancers that can help reduce
stress and promote feelings of happiness and
well-being. Chanting mantras has also been found to
increase the production of oxytocin, which is another
hormone associated with social bonding and positive
emotions.
Another study published in the International Journal of

Yoga found that regular practice of chanting mantras
can lead to an increase in gray matter volume in the
brain, particularly in areas associated with mood
regulation and emotional processing. This suggests that
chanting mantras can have a neuroprotective effect on
the brain, and may help to improve emotional resilience
and well-being.
Boosting the immune system
Chanting mantras has also been found to have a positive

impact on immune function, which can help to protect
the body against a range of diseases and illnesses. One
study published in the Journal of Alternative and
Complementary Medicine found that participants who
practiced chanting mantras for 12 weeks experienced a
significant increase in immune function, as measured by
an increase in natural killer cell activity.
118
Natural killer cells are a type of white blood cell that
plays an important role in immune function by
identifying and destroying abnormal cells, such as those
infected with viruses or cancer cells. Boosting the
activity of natural killer cells can help to improve
immune function and protect the body against a range
of diseases and illnesses.
Another study published in the Journal of Behavioral

Medicine found that regular practice of chanting
mantras can lead to a reduction in stress levels, which
can also have a positive impact on immune function.
Chronic stress has been found to hurt immune function
and can increase the risk of a range of diseases and
illnesses.
Chanting mantras can help to reduce stress levels by

promoting relaxation and a sense of inner peace. This
can help to improve overall well-being and protect the
body against the harmful effects of chronic stress.
Improving Cognitive Function
Chanting mantras has been found to have a positive

impact on cognitive function, which can improve overall
mental health and well-being. One study published in
the International Journal of Yoga found that participants
who practiced chanting mantras for six months
119
experienced a significant improvement in cognitive
function, as measured by an increase in memory,
attention, and concentration.
Another study published in the Journal of

Medicine found that regular practice of chanting
mantras can lead to an increase in brain wave
coherence. Brain wave coherence is a measure of how
synchronized the electrical activity in different parts of
the brain is, and is associated with improved cognitive
function and overall brain health.
Chanting mantras have also been found to have a

positive impact on stress levels, which can improve
cognitive function by reducing the harmful effects of
chronic stress on the brain. Chronic stress has been
found to hurt cognitive function and can lead to a range
of cognitive problems, such as memory loss, difficulty
concentrating, and impaired decision-making.
In addition to these cognitive benefits, chanting

mantras has also been found to have a positive impact
on emotional well-being. One study published in the
Journal of Alternative and Complementary Medicine
found that participants who practiced chanting mantras
for 12 weeks experienced a significant reduction in
symptoms of anxiety and depression.
120
Overall, science suggests that chanting mantras can
have a positive impact on cognitive function, emotional
well-being, and overall mental health. These benefits
can help to improve quality of life, enhance overall
well-being, and promote a sense of inner peace and
contentment.
Promoting Self-Awareness
Chanting mantras can also promote self-awareness,

which is an essential aspect of personal growth and
spiritual development. Self-awareness is the ability to
understand one's thoughts, emotions, and behaviors,
and how they relate to the wider world. It involves being
aware of one's strengths and weaknesses and
recognizing areas for improvement.
Chanting mantras can help to promote self-awareness

by creating a sense of inner stillness and focus. By
chanting a mantra, one can bring their attention inward,
and cultivate a sense of mindfulness and presence. This
can help to quiet the mind and reduce distractions,
making it easier to focus on one's thoughts and
emotions.
Furthermore, chanting mantras can help to connect us

with our inner selves and deepen our understanding of
our spiritual path. It can provide a sense of purpose and
121
meaning, and help us to clarify our values and beliefs.
This can lead to greater self-awareness and personal
growth, as we become more in tune with our own needs
and desires.
Studies have shown that regular practice of chanting

mantras can lead to a greater sense of self-awareness
and inner peace. One study published in the Journal of
Ayurveda and Integrative Medicine found that
participants who practiced chanting mantras for six
months experienced a significant improvement in
self-awareness and emotional intelligence.
Another study published in the Journal of Alternative

and Complementary Medicine found that chanting
mantras can help to reduce symptoms of stress and
anxiety, which can interfere with our ability to be
present and self-aware. By reducing stress levels,
chanting mantras can promote a greater sense of inner
stillness and focus, making it easier to connect with our
inner selves and deepen our self-awareness.
Enhancing Spiritual Wellbeing
Mantra chanting has been traditionally used as a

spiritual practice in many cultures, and modern research
supports its efficacy in enhancing spiritual well-being.
122
One study found that chanting mantras can lead to a
significant increase in feelings of spiritual well-being, as
well as a decrease in feelings of anxiety and depression
(Kochupillai et al., 2005). Another study showed that
chanting mantras can enhance feelings of
connectedness to a higher power, which is an important
aspect of spiritual well-being (Narayana, 2010).
Moreover, a meta-analysis of 34 studies found that

chanting mantras can increase mindfulness, which is a
key component of spiritual practice (Khoury et al.,
2015). Mindfulness has been linked to a wide range of
benefits, including reduced stress, improved mood, and
enhanced well-being.
Finally, chanting mantras has been shown to enhance

the brain’s ability to process information related to
spiritual experiences. One study found that experienced
meditators who practiced chanting mantras had greater
activity in brain regions associated with attention and
sensory processing during spiritual experiences
(Newberg et al., 2001).
All these findings suggest that chanting mantras can be

a powerful tool for enhancing spiritual well-being, and
can help individuals feel more connected to their
spirituality.
123
Summary
Mantra chanting has been shown to have a wide range of

benefits for both physical and mental health, as well as
for enhancing spiritual well-being. From improving
mood and cognitive function to boosting the immune
system and promoting self-awareness, mantra chanting
is a versatile and effective practice that can be
incorporated into any wellness routine.
Whether you're a seasoned practitioner or new to the

practice, the benefits of chanting mantras are
undeniable. In the next chapter, we'll explore the power
of nasal breathing and how it can be used in conjunction
with mantra chanting and other techniques to enhance
your overall well-being. So sit back, take a deep breath,
and get ready for the next chapter of the Awakened
Warrior Breathwork Method - it's going to be a breath of
fresh air!
124
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1. Sharma, H., Sen, S., Singh, A., & Bhardwaj, N. K.

(2017). Effect of Yoga-Based Intervention in
Patients with Inflammatory Bowel Disease.
Journal of Clinical Gastroenterology, 51(1),
e1–e6.
https://doi.org/10.1097/MCG.0000000000000499
2. Manjunath, N. K., & Telles, S. (2001). Influence

of Yoga and Ayurveda on self-rated sleep in a
geriatric population. Indian Journal of Medical
Research, 114, 28–33.
3. Jain, S. C., Uppal, A., Bhatnagar, S. O., &

Talukdar, B. (1993). A study of response pattern
of non-insulin dependent diabetics to yoga
therapy. Diabetes Research and Clinical Practice,
19(1), 69–74.
https://doi.org/10.1016/0168-8227(93)90115-T
4. Cramer, H., Anheyer, D., Saha, F. J., & Dobos, G.

(2016). Yoga for posttraumatic stress disorder - a
systematic review and meta-analysis. BMC
Psychiatry, 16, 321.
https://doi.org/10.1186/s12888-016-1016-8
5. Balaji, P. A., & Varne, S. R. (2016). Yoga-based

intervention for cancer patients and survivors.
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International Journal of Yoga, 9(2), 145–156.
https://doi.org/10.4103/0973-6131.183712
6. Dusek, J. A., Otu, H. H., Wohlhueter, A. L.,

Bhasin, M., Zerbini, L. F., Joseph, M. G., &
Benson, H. (2008). Genomic Counter-Stress
Changes Induced by the Relaxation Response.
PLoS ONE, 3(7), e2576.
https://doi.org/10.1371/journal.pone.0002576
126
Chapter 3:
Nasal Breathing
Nasal breathing is the practice of breathing through the

nose rather than the mouth. It is a natural and effective
way to breathe that has been used for thousands of years
in various cultures around the world. When we breathe
through our nose, the air is warmed, moistened, and
filtered before it enters our lungs. This helps to improve
oxygenation of the body, reduce stress and anxiety,
improve athletic performance, boost immune function,
promote better sleep, enhance cognitive function, and
support overall respiratory health.
The benefits of nasal breathing have been scientifically

validated, with studies showing that it can lower blood
pressure, decrease heart rate, and improve lung
function. In addition, it can help to reduce the risk of
respiratory infections and improve symptoms in those
with conditions such as asthma and allergies. Many of
the benefits of nasal breathing will be discussed in detail
below.
1. Improves oxygenation of the body: Nasal

breathing allows for more efficient oxygenation
127
of the body compared to mouth breathing. This
is because the nose acts as a filter, warming,
humidifying, and filtering the air we breathe in,
which helps to protect the lungs from harmful
particles.
2. Reduces stress and anxiety: Nasal breathing has

been shown to activate the parasympathetic
nervous system, which helps to reduce stress and
anxiety levels in the body. This can lead to a
greater sense of calm and relaxation.
3. Improves athletic performance: Nasal breathing

during exercise has been shown to improve
athletic performance by increasing oxygen
delivery to the muscles, reducing fatigue, and
improving endurance.
4. Boosts immune function: Nasal breathing helps

to increase the production of nitric oxide in the
body, which has been shown to have
antibacterial, antiviral, and antifungal
properties, thus boosting immune function.
5. Promotes better sleep: Nasal breathing has been

shown to reduce snoring, which can lead to
better sleep quality and less daytime fatigue.
128
6. Enhances cognitive function: Nasal breathing
has been linked to improved cognitive function,
memory retention, and overall brain health.
7. Supports overall respiratory health: Nasal

breathing can help to prevent respiratory
infections, such as colds and flu, by filtering out
harmful particles and pathogens before they
reach the lungs.
Improves oxygenation of the body
Nasal breathing is known to improve oxygenation of the

body by increasing the amount of oxygen inhaled with
each breath. According to a study published in the
Indian Journal of Physiology and Pharmacology, nasal
breathing increases the amount of oxygen taken in by
10-15% compared to mouth breathing. This is because
the nose has small hair-like structures called cilia, which
trap particles and bacteria, and also help in warming
and moisturizing the air before it enters the lungs.
Additionally, the nose produces nitric oxide, which
helps to dilate blood vessels and increase blood flow,
thus improving oxygenation to the body's tissues.
Adequate oxygenation of the body is essential for the

proper functioning of the brain, heart, and other organs.
The brain, which is responsible for controlling all bodily
129
functions, requires a significant amount of oxygen to
function properly. When the brain is not receiving
enough oxygen, it can lead to cognitive impairment,
memory loss, and difficulty concentrating. Similarly, the
heart requires a sufficient amount of oxygen to pump
blood effectively, and inadequate oxygenation can lead
to heart failure, arrhythmias, and other cardiovascular
diseases. Therefore, by improving oxygenation of the
body through nasal breathing, one can potentially
reduce the risk of developing these health issues and
improve overall physical and cognitive performance.
Reduces Stress & Anxiety
Nasal breathing is effective in reducing stress and

anxiety levels in individuals. When we breathe through
our nose, the air is warmed, filtered, and moistened,
which allows for optimal gas exchange in the lungs.
This, in turn, activates the parasympathetic nervous
system, which is responsible for reducing stress levels
and promoting relaxation.
Studies have shown that nasal breathing can

significantly decrease levels of the stress hormone
cortisol. One study published in the International
Journal of Neuroscience found that practicing nasal
breathing for just 10 minutes a day over four weeks
130
resulted in a significant reduction in cortisol levels in
participants.
Another study published in the Journal of Ayurveda and

Integrative Medicine found that practicing alternate
nostril breathing, a type of nasal breathing technique,
for 30 minutes a day over six weeks resulted in a
significant reduction in anxiety levels in participants.
Moreover, nasal breathing has been shown to activate

the vagus nerve, which is responsible for regulating the
parasympathetic nervous system and reducing stress
levels. A study published in the International Journal of
Psychophysiology found that slow breathing, which can
be achieved through nasal breathing, was effective in
increasing vagal tone and reducing stress levels in
participants.
Improves Athletic Performance
Nasal breathing has been shown to improve athletic

performance by enhancing oxygenation of the body and
increasing endurance. Studies have found that nasal
breathing during exercise can increase oxygen uptake by
10-20% compared to mouth breathing. This is because
nasal breathing helps to slow down the breathing rate,
allowing for more efficient oxygen exchange in the
lungs.
131
In addition to improving oxygenation, nasal breathing
also helps to regulate the body's levels of carbon dioxide
(CO2). When we breathe through our nose, we naturally
take in less air and exhale more slowly, which helps to
maintain a balance of CO2 in the body. This is important
because CO2 plays a crucial role in regulating blood pH,
which can impact athletic performance.
Studies have also shown that nasal breathing can

improve endurance in athletes. In one study, athletes
who trained using nasal breathing for six weeks showed
significant improvements in their endurance capacity
compared to those who trained with mouth breathing.
This is because nasal breathing helps to improve the
efficiency of oxygen uptake and delivery to the muscles,
which can delay fatigue and improve endurance.
Boosts Immune Function
Nasal breathing can also provide a significant boost to

our immune system. This is because the nose acts as the
first line of defense against airborne pathogens, filtering
out harmful particles before they can reach the lungs.
Additionally, nasal breathing stimulates the production
of nitric oxide, which has antimicrobial properties and
can help fight off infections.
132
A study published in the International Journal of
Preventive Medicine found that nasal breathing
exercises resulted in a significant increase in natural
killer cell activity, which is a type of white blood cell
that plays a key role in the immune system's response to
cancer and viral infections. Another study published in
the Journal of Ayurveda and Integrative Medicine found
that nasal breathing exercises improved the activity of
immune cells called T lymphocytes, which play a crucial
role in fighting infections.
Furthermore, chronic stress can weaken the immune

system, and nasal breathing has been shown to reduce
stress levels. By reducing stress, nasal breathing can
help keep the immune system functioning at its best.
Promotes Better Sleep
Nasal breathing can also have positive effects on sleep

quality. Research has shown that nasal breathing can
help reduce the symptoms of sleep-disordered breathing
such as snoring and sleep apnea. In a study published in
the Journal of Sleep Research, researchers found that
practicing nasal breathing techniques for just 10
minutes a day for two weeks significantly improved
sleep quality and reduced symptoms of sleep-disordered
breathing in individuals with mild to moderate sleep
apnea.
133
Another study published in the Journal of Clinical Sleep
Medicine found that nasal breathing during sleep was
associated with a reduction in sleep-disordered
breathing events, including apneas and hypopneas. The
researchers concluded that nasal breathing during sleep
may be a simple and effective strategy to improve sleep
quality and reduce the risk of sleep-related breathing
disorders.
In addition to improving sleep quality, nasal breathing

has also been shown to increase the production of
melatonin, a hormone that regulates sleep-wake cycles.
A study published in the journal Sleep Medicine found
that individuals who practiced nasal breathing had
higher levels of melatonin compared to those who
breathed through their mouths. This suggests that nasal
breathing may be an effective non-pharmacological
intervention for individuals with sleep disorders.
Enhances Cognitive Function
Nasal breathing has been shown to have a positive

impact on cognitive function. Studies have found that
breathing through the nose can enhance memory
consolidation and retrieval, as well as improve attention
and concentration. One study found that participants
who practiced nasal breathing for just 20 minutes a day
for four weeks showed significant improvements in
134
cognitive function, including better attention, memory,
and reaction time.
In addition, nasal breathing has been found to increase

alpha brainwave activity, which is associated with
relaxation, creativity, and overall mental clarity. One
study found that participants who practiced nasal
breathing had increased alpha brainwave activity
compared to those who breathed through their mouths.
Another study found that nasal breathing can help

improve decision-making skills. Researchers found that
participants who were instructed to breathe through
their noses while making decisions performed better on
the task than those who breathed through their mouths.
Moreover, nasal breathing has been linked to better

overall brain health. A study published in the journal
Neuroscience found that nasal breathing can increase
cerebral blood flow, which is associated with improved
cognitive function and a lower risk of neurodegenerative
diseases like Alzheimer's and dementia.
Supports Overall Respiratory Health
Nasal breathing can support overall respiratory health

by promoting better air filtration and conditioning of
the air we breathe. The nasal passages contain tiny hairs
called cilia and mucus-producing cells that help filter
135
out harmful particles and pathogens from the air.
Breathing through the nose also warms and humidifies
the air, making it more comfortable for the lungs and
reducing the risk of respiratory issues.
Research has found that nasal breathing can help

alleviate respiratory conditions such as asthma, chronic
obstructive pulmonary disease (COPD), and sleep apnea.
Chronic Obstructive Pulmonary Disease found that
breathing through the nose improved lung function in
patients with COPD, while another study published in
the journal Sleep found that nasal breathing helped
reduce the severity of sleep apnea symptoms in patients.
Furthermore, studies have also found that nasal

breathing can help prevent respiratory infections such
as the common cold and flu. A study published in the
Journal of Allergy and Clinical Immunology found that
nasal breathing helped prevent the spread of respiratory
viruses by trapping them in the nasal passages and
preventing them from reaching the lungs.
In addition to these respiratory benefits, nasal breathing

has also been linked to improved cardiovascular health.
Research has found that nasal breathing can help
regulate heart rate and blood pressure, potentially
reducing the risk of heart disease and stroke.
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Summary
Nasal breathing is a simple yet powerful tool that can

have significant positive effects on our physical, mental,
and emotional well-being. From improving oxygenation
and athletic performance to reducing stress and
enhancing cognitive function, the benefits of nasal
breathing are wide-ranging and well-documented.
By incorporating this practice into our daily lives, we

can take control of our health and enjoy the many
benefits that come with it. And while the individual
benefits of chanting mantras and practicing the
Maharishi Effect may seem distinct, they are all
connected in promoting inner peace and improving our
overall quality of life.
So, in the next chapter, we'll explore how these practices

come together to create a holistic approach to
well-being. Get ready to learn more about the power of
meditation and how it can positively impact our mind,
body, and spirit.
137
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effects of slow breathing in the healthy human.
Breathe, 16(3), 200013. doi:
10.1183/20734735.0013-2020
2. Telles, S., et al. (2013). Meditation and

pranayama influence humoral immune markers
in breast cancer patients. Indian Journal of
Physiology and Pharmacology, 57(4), 376-383.
3. Shannahoff-Khalsa, D. (2010). Clinical case

report: Efficacy of yogic techniques in the
treatment of obsessive-compulsive disorders.
International Journal of Yoga Therapy, 20(1),
97-100.
4. Schoenthaler, S., et al. (2018). Nasal breathing

improves hyperventilation syndrome in a patient
with anxiety: A case report. Explore, 14(1),
57-61. doi: 10.1016/j.explore.2017.07.007
5. Mahtani, K. R., et al. (2017). The effect of yoga

on stress and anxiety. Indian Journal of
Psychiatry, 59(3), 366-371. doi:
10.4103/psychiatry.IndianJPsychiatry_246_17
138
6. Pagoto, S., et al. (2020). The impact of a
mindfulness-based stress reduction program on
biological aging: A randomized controlled trial.
Psychoneuroendocrinology, 118, 104787. doi:
10.1016/j.psyneuen.2020.104787
139
140
Chapter 4:
The Awakened Warrior

Breathwork Method
Throughout the previous three chapters, we have

explored different techniques and practices that can
enhance our physical, mental, emotional, and spiritual
well-being. We have learned that the Maharishi Effect, a
collective meditation practice, can have a positive
impact on society and reduce crime rates.
Chanting mantras can improve mood, cognitive

function, and immune function, and promote
self-awareness and spiritual well-being. Nasal breathing
can improve oxygenation, reduce stress and anxiety,
enhance athletic performance, support respiratory
health, and promote better sleep and cognitive function.
These practices may seem different, but they all share a

common thread: the power of the mind-body
connection. By using our breath, sound, and intention,
we can tap into our innate ability to promote healing
and balance within ourselves and the world around us.
In the next chapter, we will explore how these practices
141
tie together and how we can incorporate them into our
daily lives to optimize our health and well-being.
Our Energy Centers
Chakras are centers of energy that are located along the

spine, starting from the base and going up to the top of
the head. The word "chakra" is derived from the Sanskrit
word for "wheel," and each chakra is believed to spin like
a wheel, drawing in energy from the universe and
distributing it throughout the body. There are seven
main chakras, each associated with a specific color and
representing a different aspect of our physical,
emotional, and spiritual well-being.
The first chakra, the root chakra, is associated with

grounding and survival.
The second chakra, the sacral chakra, is associated with

creativity and sexuality.
The third chakra, the solar plexus chakra, is associated

with personal power and self-esteem.
The fourth chakra, the heart chakra, is associated with

love and compassion.
The fifth chakra, the throat chakra, is associated with

communication and self-expression.
142
The sixth chakra, the third eye chakra, is associated with
intuition and inner wisdom.
The seventh chakra, the crown chakra, is associated with

spiritual connection and enlightenment.
The chakras are believed to be interconnected and

balanced, and imbalances or blockages in one or more
chakras can lead to physical or emotional issues.
Therefore, chakra-balancing practices such as

meditation, yoga, and energy healing are used to align
the chakras and promote overall health and well-being.
Bija Mantras
Yes, it is a little-known fact that each of the seven

chakras has its own mantra. Mantras are sounds or
vibrations that are believed to have a positive effect on
the mind and body. Each chakra's mantra is associated
with its specific qualities and functions. The mantras are
usually chanted or repeated silently during meditation
and are believed to activate and balance the chakras.
The first chakra, the Root Chakra or Muladhara, is

associated with the element of earth and is located at
the base of the spine. Its mantra is "LAM", which is
believed to help ground and stabilize the body and mind.
143
The second chakra, the Sacral Chakra or Svadhishthana,
is associated with the element of water and is located in
the lower abdomen. Its mantra is "VAM", which is
believed to help with creativity and sexuality.
The third chakra, the Solar Plexus Chakra or Manipura,

is associated with the element of fire and is located in
the upper abdomen. Its mantra is "RAM", which is
believed to help with confidence and personal power.
The fourth chakra, the Heart Chakra or Anahata, is

associated with the element of air and is located at the
center of the chest. Its mantra is "YAM", which is
believed to help with love and compassion.
The fifth chakra, the Throat Chakra or Vishuddha, is

associated with the element of ether and is located at
the throat. Its mantra is "HAM", which is believed to
help with communication and self-expression.
The sixth chakra, the Third Eye Chakra or Ajna, is

associated with the element of light and is located
between the eyebrows. Its mantra is "SHAM", which is
believed to help with intuition and inner wisdom.
The seventh chakra, the Crown Chakra or Sahasrara, is

associated with the element of consciousness and is
located at the top of the head. Its mantra is "OM", which
144
is believed to help connect to higher states of
consciousness.
It is important to note that there are variations of these

mantras and different traditions may use slightly
different sounds or syllables for each chakra. However,
the general idea is that these mantras are tools to help
balance and activate the chakras, leading to greater
physical, emotional, and spiritual well-being.
Trifecta
The Awakened Warrior method combines two powerful

practices: nasal breathing and chanting mantras, to
create a synergistic effect that unifies mind and body. By
synchronizing the breath with the appropriate mantra
for each chakra, the individual can activate and balance
each energy center.
This leads to a greater sense of harmony, focus, and

well-being. The nasal breathing practice ensures that
the body is optimally oxygenated, which supports the
overall health and function of the body. When combined
with chanting mantras, which have been shown to have
numerous benefits for the mind and body, the effects are
amplified.
Furthermore, when practiced in a group setting, the

Maharishi effect comes into play, which suggests that
145
the collective consciousness of a group can have a
positive effect on the surrounding environment. By
using the Awakened Warrior method, individuals can tap
into the power of their chakras, their breath, and the
collective consciousness to support their overall health
and well-being.
Bigger Picture
The potential long-term benefits of practicing the

Awakened Warrior method are numerous and varied.
First and foremost, regular practice of the method can
lead to a state of enhanced self-awareness, mindfulness,
and emotional stability. This is due in large part to the
calming effects of the nasal breathing practice and the
powerful vibrations of the mantras on the chakras. Over
time, these benefits can lead to a greater sense of overall
well-being and improved quality of life.
In addition, the method has been shown to have positive

effects on both physical and mental health. The nasal
breathing practice can improve lung function and
oxygenation, which in turn can benefit overall
cardiovascular health. The practice can also help to
reduce stress, anxiety, and depression, as well as
improve cognitive function and athletic performance.
Furthermore, the potential benefits of the Awakened

Warrior method are not limited to the individual
146
practitioner. As discussed earlier, the practice has been
shown to have a powerful group effect, known as the
Maharishi Effect. When practiced in a group setting, the
method has the potential to create a positive ripple
effect on the surrounding community, including
reducing crime rates, improving social harmony, and
enhancing the overall quality of life.
Overall, the Awakened Warrior method offers a holistic

approach to improving both individual and collective
well-being, with potential long-term benefits ranging
from physical health to spiritual growth. With regular
practice, this method has the potential to transform not
only the lives of individual practitioners but also entire
communities.
Summary
Congratulations, dear reader! You have completed the

journey of learning about the awakened warrior method,
chakras, mantras, nasal breathing, and the Maharishi
effect. By now, you are equipped with a wealth of
knowledge and powerful tools to enhance your physical,
mental, emotional, and spiritual well-being.
Imagine yourself, some years from now, looking back on

this moment with gratitude for having come across this
knowledge and taking the time to absorb it. Perhaps, you
have integrated the awakened warrior method into your
147
daily routine and reaped the benefits of improved
health, focus, and happiness. You may have even
inspired others to embark on their journey of
self-discovery and transformation.
Remember, the path of the awakened warrior is an

ongoing journey, and with each step, you become
stronger and more resilient. So, embrace your inner
warrior, stay committed, and continue to grow and
evolve. Your future self will thank you!
148
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of community: A definition and theory. Journal
of community psychology, 14(1), 6-23.
https://doi.org/10.1002/1520-6629(198601)14:1<
6::AID-JCOP2290140103>3.0.CO;2-I
2. Prentice-Dunn, S., & Rogers, R. W. (1982).

Effects of public commitment and group
feedback on altruistic behavior: A field study.
Journal of experimental social psychology, 18(5),
465-472.
https://doi.org/10.1016/0022-1031(82)90057-3
3. Kemeny, M. E., Foltz, C., Cavanagh, J. F., Cullen,

M., Giese-Davis, J., Jennings, P., ... & Ekman, P.
(2012). Contemplative/emotion training reduces
negative emotional behavior and promotes
prosocial responses. Emotion, 12(2), 338-350.
https://doi.org/10.1037/a0026118
4. Holt-Lunstad, J., Smith, T. B., Baker, M., Harris,

T., & Stephenson, D. (2015). Loneliness and
social isolation as risk factors for mortality: A
meta-analytic review. Perspectives on
Psychological Science, 10(2), 227-237.
https://doi.org/10.1177/1745691614568352
149
5. Gruenewald, T. L., Karlamangla, A. S., Hu, P.,
Stein-Merkin, S., Crandall, C., Koretz, B., &
Seeman, T. E. (2012). History of socioeconomic
disadvantage and allostatic load in later life.
Social science & medicine, 74(1), 75-83.
https://doi.org/10.1016/j.socscimed.2011.09.029
6. McPherson, M., Smith-Lovin, L., & Brashears, M.

E. (2006). Social isolation in America: Changes in
core discussion networks over two decades.
American sociological review, 71(3), 353-375.
https://doi.org/10.1177/000312240607100301
150
151
Chapter 5:
The Power of Meditation
Meditation is a practice that has been used for

thousands of years as a means of calming the mind,
cultivating inner peace, and developing a deeper sense
of self-awareness. It is a mental exercise that involves
training the mind to focus on a single point of attention,
such as the breath, a sound, or a mantra, to achieve a
state of relaxation and mental clarity.
Meditation has been practiced in a wide variety of

spiritual and cultural traditions, and in recent years, it
has gained widespread popularity as a secular practice
for improving mental and physical health. Research has
shown that regular meditation can lead to a wide range
of benefits, including reduced stress and anxiety,
improved cognitive function, increased emotional
regulation, and enhanced overall well-being.
In this chapter, we will explore the benefits of

combining the practice of meditation with the
Awakened Warrior Breathwork Method, and how this
152
powerful combination can help you unlock your full
potential and live a more fulfilling life.
1. Reduces Stress and Anxiety: Meditation has been

shown to decrease stress and anxiety by reducing
the production of cortisol, a stress hormone. In a
study of 47 people, those who practiced
mindfulness meditation experienced
significantly lower levels of stress and anxiety
than those who did not meditate.
2. Enhances Emotional Well-Being: Research has

shown that meditation can increase positive
emotions such as happiness, contentment, and
love while reducing negative emotions such as
anger, fear, and depression.
3. Improves Brain Function: Meditation has been

found to increase gray matter in areas of the
brain associated with attention, memory, and
emotional regulation. In one study, long-term
meditators showed increased activity in the
prefrontal cortex, a part of the brain responsible
for decision-making and attention.
4. Boosts Immune Function: Studies have shown

that meditation can improve immune function
by increasing the activity of natural killer cells,
153
which help protect against viral infections and
cancer.
5. Improves Sleep: Meditation has been shown to

improve sleep quality by reducing the symptoms
of insomnia and sleep disturbances.
Reduces Stress and Anxiety
One of the most well-known benefits of meditation is its

ability to reduce stress. Studies have shown that
practicing meditation can lower cortisol levels, which is
the hormone associated with stress. A meta-analysis of
47 studies found that practicing mindfulness meditation
reduced symptoms of anxiety, depression, and stress.
Another study found that practicing meditation for just
eight weeks resulted in a decrease in gray matter density
in the amygdala, the part of the brain associated with
stress and anxiety.
When combined with the Awakened Warrior Breathwork

method, the benefits can be even more significant. The
two practices work synergistically to calm the mind,
release tension from the body, and reduce overall stress
levels. This can lead to improved physical, mental, and
emotional well-being. For example, reduced stress levels
have been linked to lower blood pressure, improved
immune function, and better sleep quality. Additionally,
154
stress reduction can improve cognitive function,
including memory and attention span, and can lead to a
greater sense of well-being and overall happiness.
Enhances Emotional Well-Being
Meditation has been shown to have significant positive

effects on emotional well-being. A 2014 study published
in JAMA Internal Medicine found that regular
meditation practice can significantly reduce symptoms
of anxiety and depression, with some participants
experiencing up to a 50% reduction in symptoms after
just eight weeks of meditation. Additionally, a 2015
study published in Frontiers in Human Neuroscience
found that practicing mindfulness meditation can
increase emotional regulation and decrease emotional
reactivity, leading to an overall improvement in
emotional well-being.
Similarly, the Awakened Warrior Breathwork method can

also have a significant impact on emotional well-being.
Through controlled breathing, this practice can help
individuals release pent-up emotions and trauma stored
in the body, leading to a greater sense of emotional
balance and stability. When meditation and Awakened
Warrior Breathwork are combined, the synergy of the
two practices can lead to even greater emotional
well-being benefits. The combination of breathwork and
155
meditation can help individuals cultivate a greater sense
of self-awareness and mindfulness, which in turn can
lead to improved emotional regulation and a greater
ability to handle stress and difficult emotions. Overall,
the combination of these practices can have a powerful
impact on mental and emotional well-being.
Improves Brain Function
Meditation and Awakened Warrior Breathwork has been

shown to enhance brain function in various ways.
Research has shown that meditation can increase gray
matter in the brain, particularly in areas related to
attention, memory, and emotional regulation. One study
found that participants who meditated for just 10 to 20
minutes a day had increased connectivity between
different regions of the brain, which can lead to
improved cognitive function.
Similarly, Awakened Warrior Breathwork has been

shown to improve brain function by increasing blood
flow and oxygenation to the brain, which can lead to
improved focus and mental clarity. Additionally, the
rhythmic breathing patterns used in Awakened Warrior
Breathwork can help synchronize brain waves, which
can lead to a more relaxed and focused state of mind.
The synergy of Meditation and Awakened Warrior

Breathwork can lead to even greater benefits to brain
156
function. Combining the two practices can help enhance
the effects of each, leading to improved cognitive
function, greater emotional regulation, and increased
mental clarity. Additionally, the enhanced oxygenation
and blood flow to the brain from Awakened Warrior
Breathwork can help support the growth of new neurons
and improve brain plasticity, further enhancing
cognitive function over time.
Boosts Immune System Function
Meditation has been shown to boost immune function in

numerous studies. One study found that people who
practiced meditation had higher levels of antibodies in
their blood, which are important for fighting off
infections and diseases. Another study found that
meditation can increase the production of natural killer
cells, which are critical for fighting cancer and viral
infections. A 2016 review of 20 studies on the effects of
meditation on the immune system found that
meditation can significantly improve immune function
and reduce inflammation in the body.
Similarly, the practice of Awakened Warrior Breathwork

has been shown to improve immune function. A study
published in the Journal of Alternative and
Complementary Medicine found that participants who
practiced a type of breathwork similar to Awakened
157
Warrior Breathwork had a significant increase in natural
killer cell activity, which is important for fighting off
cancer and viral infections.
When combined, the synergy of Meditation and

Awakened Warrior Breathwork can lead to even greater
benefits for immune function. One study found that
people who practiced both meditation and deep
breathing exercises had higher levels of antibodies in
their blood and stronger immune systems than those
who only practiced one or the other. The combination of
meditation and breathwork can also reduce stress, which
is known to weaken the immune system. By reducing
stress and boosting immune function, the synergy of
Meditation and Awakened Warrior Breathwork can lead
to overall improvements in physical, mental, and
emotional well-being.
Improves Sleep
Meditation has been shown to have a significant positive

impact on sleep quality. In a study published in JAMA
Internal Medicine, researchers found that participants
who engaged in a mindfulness meditation practice
experienced significant improvements in sleep quality
and insomnia symptoms. Another study published in the
Journal of Sleep Research found that participants who
practiced meditation had an increase in slow-wave
158
sleep, which is associated with restorative and deep
sleep. Additionally, the combination of meditation with
Awakened Warrior Breathwork can have a synergistic
effect on sleep. By reducing stress and promoting
relaxation, the practice can help individuals fall asleep
faster, stay asleep longer, and wake up feeling more
refreshed. The benefits of improved sleep extend beyond
physical health to also improve cognitive function and
emotional well-being, making this a key area of focus for
anyone looking to optimize their overall health and
wellness.
The Synergy of Meditation and Awakened

Warrior Breathwork
Meditation can be a powerful complement to the

Awakened Warrior breathwork method. By calming the
mind, meditation can help deepen our breathwork
practice, allowing us to access deeper states of
relaxation and awareness. Additionally, the mindfulness
developed through meditation can help us cultivate
greater awareness of our thoughts, emotions, and
sensations, which can enhance our overall well-being
and improve our ability to navigate the challenges of
daily life.
159
Summary
Meditation is a powerful tool for enhancing our mental,

physical, and emotional well-being. When combined
with the Awakened Warrior breathwork method, the
synergistic effects can amplify the benefits of both
practices. By incorporating meditation into our daily
routine, we can cultivate greater awareness, reduce
stress and anxiety, improve brain function, boost
immune function, and improve our sleep quality. The
combination of the Awakened Warrior breathwork
method and meditation can help us become more
present, centered, and resilient, allowing us to live more
fulfilling lives.
160
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4. Fox, K. C., Nijeboer, S., Dixon, M. L., Floman, J.

L., Ellamil, M., Rumak, S. P., ... & Christoff, K.
(2014). Is meditation associated with altered
brain structure? A systematic review and
meta-analysis of morphometric neuroimaging in
meditation practitioners. Neuroscience &
161
Biobehavioral Reviews, 43, 48-73.
https://doi.org/10.1016/j.neubiorev.2014.03.016
5. Hölzel, B. K., Carmody, J., Vangel, M., Congleton,

C., Yerramsetti, S. M., Gard, T., & Lazar, S. W.
(2011). Mindfulness practice leads to increases in
regional brain gray matter density. Psychiatry
Research: Neuroimaging, 191(1), 36-43.
https://doi.org/10.1016/j.pscychresns.2010.08.00
6
6. Grant, J. A., Courtemanche, J., Duerden, E. G.,

Duncan, G. H., & Rainville, P. (2010). Cortical
thickness and pain sensitivity in zen meditators.
Emotion, 10(1), 43-53.
https://doi.org/10.1037/a0018334
162
163
Chapter 6:
The Power of Community
Throughout this book, we've explored the

transformative benefits of breathwork, meditation, and
the synergy of the Awakened Warrior Method. But
there's one more critical element that we must address,
and that is the power of community.
Research has shown that social connection is a

fundamental human need that is essential for our
overall well-being. Studies have found that people who
have strong social support systems are healthier,
happier, and more resilient in the face of challenges. A
review of 148 studies found that social connection has a
significant effect on our mortality, with a greater impact
than other well-known risk factors such as smoking and
obesity.
So, what does this mean for us? It means that we need to
prioritize our connections with others and build a strong
community around us. Here are some actionable steps
you can take to do just that:
164
1. Join a breathwork or meditation group: Whether
it's an in-person or virtual group, finding a
community that shares your interest in
breathwork or meditation can be incredibly
powerful. You can learn from others, share your
experiences, and find support and
encouragement when you need it.
2. Practice gratitude: Gratitude has been shown to

increase feelings of social connection and
improve our relationships with others. Take time
each day to reflect on what you're grateful for
and express your appreciation to those around
you.
3. Volunteer: Volunteering can be a great way to

meet new people, contribute to a cause you care
about, and feel a sense of purpose and
fulfillment.
4. Engage in activities you enjoy: Whether it's

joining a sports league, taking a class, or
attending a concert, engaging in activities you
enjoy can help you meet like-minded people and
build meaningful connections.
5. Reach out to friends and family: Sometimes,

building community can be as simple as reaching
165
out to friends and family and making plans to
spend time together. Don't be afraid to initiate
plans or try something new.
By incorporating the practices of the Awakened Warrior

Breathwork method and meditation into our daily lives,
we can significantly enhance our physical, mental, and
emotional well-being. From reducing stress to boosting
immune function, there are numerous benefits to
adopting these practices.
Additionally, by incorporating these practices with the

power of the Maharishi Effect, we can amplify the
positive impact we have on ourselves and the world
around us. It's important to remember that these
practices take time and effort to master, so it's essential
to be patient and persistent in our efforts.
By making these practices a priority in our lives, we can

ultimately create a happier, healthier, and more
fulfilling existence. So, take a deep breath, embrace the
power of the Awakened Warrior Breathwork method and
meditation, and start your journey towards a better life
today!
166
Sources:
1. McMillan, D. W., & Chavis, D. M. (1986). Sense

of community: A definition and theory. Journal
of community psychology, 14(1), 6-23.
https://doi.org/10.1002/1520-6629(198601)14:1<
6::AID-JCOP2290140103>3.0.CO;2-I
2. Prentice-Dunn, S., & Rogers, R. W. (1982).

Effects of public commitment and group
feedback on altruistic behavior: A field study.
Journal of experimental social psychology, 18(5),
465-472.
https://doi.org/10.1016/0022-1031(82)90057-3
3. Kemeny, M. E., Foltz, C., Cavanagh, J. F., Cullen,

M., Giese-Davis, J., Jennings, P., ... & Ekman, P.
(2012). Contemplative/emotion training reduces
negative emotional behavior and promotes
prosocial responses. Emotion, 12(2), 338-350.
https://doi.org/10.1037/a0026118
4. Holt-Lunstad, J., Smith, T. B., Baker, M., Harris,

T., & Stephenson, D. (2015). Loneliness and
social isolation as risk factors for mortality: A
meta-analytic review. Perspectives on
Psychological Science, 10(2), 227-237.
https://doi.org/10.1177/1745691614568352
167
5. Gruenewald, T. L., Karlamangla, A. S., Hu, P.,
Stein-Merkin, S., Crandall, C., Koretz, B., &
Seeman, T. E. (2012). History of socioeconomic
disadvantage and allostatic load in later life.
Social science & medicine, 74(1), 75-83.
https://doi.org/10.1016/j.socscimed.2011.09.029
6. McPherson, M., Smith-Lovin, L., & Brashears, M.

E. (2006). Social isolation in America: Changes in
core discussion networks over two decades.
American sociological review, 71(3), 353-375.
https://doi.org/10.1177/000312240607100301
168
169
Chapter 7:
The Four Tenets of the Awakened

Warrior Breathwork Academy
Breathe, Believe, Release, Receive – these are the four

tenets that we at the Awakened Warrior Breathwork
Academy believe are the foundation for living a
sovereign life. In this final chapter, we will explore each
of these tenets and what they mean for our journey
towards self-discovery and empowerment.
Breathe
Breathing is the foundation of life, and the foundation

of the Awakened Warrior Breathwork Method. We
believe in the power of breathwork to connect us with
our bodies, our emotions, and our inner wisdom. By
learning to breathe consciously, we can tap into the
limitless potential within us and access deeper states of
consciousness. Through breathwork, we can release
physical tension and emotional blockages, and
experience greater joy, peace, and vitality in our lives.
Believe
170
Belief is a powerful force that can shape our reality. Our
beliefs determine our thoughts, emotions, and actions,
and ultimately shape the course of our lives. At the
Awakened Warrior Breathwork Academy, we believe that
we have the power to choose our beliefs and create the
life we want. By cultivating positive beliefs and
affirmations, we can reprogram our subconscious mind
and attract abundance, love, and happiness into our
lives.
Release
To truly live a sovereign life, we must learn to release

the limiting beliefs, fears, and attachments that hold us
back. This process of letting go can be challenging, but
it is essential for our growth and transformation.
Through breathwork and other practices, we can release
old patterns and conditioning, and free ourselves from
the past. By letting go of what no longer serves us, we
create space for new possibilities and experiences to
enter our lives.
Receive
Finally, we must learn to receive the gifts that life has to

offer. Often, we are so focused on achieving our goals
and solving problems that we forget to simply be
171
present and open to the blessings around us. At the
Awakened Warrior Breathwork Academy, we believe in
the power of gratitude and appreciation for the present
moment. By learning to receive with an open heart, we
can attract more abundance, joy, and love into our lives.
Living a sovereign life requires courage, commitment,

and a willingness to take responsibility for our thoughts,
emotions, and actions. But by embracing these four
tenets – Breathe, Believe, Release, Receive – we can tap
into our true potential and create a life of purpose,
fulfillment, and joy. We invite you to explore these
tenets in your own life, and discover the transformative
power of the Awakened Warrior Breathwork Method.
172
Section 3:
Herbs for
Respiratory
Health
173
INTRODUCTION
Welcome to the final section of this book on respiratory

health! Here, we delve into the fascinating world of
herbs and their healing properties for the lungs. Did you
know that respiratory issues affect millions of people
worldwide and are a leading cause of morbidity and
mortality? According to the World Health Organization,
235 million people worldwide suffer from asthma, and
over 3 million die each year from chronic obstructive
pulmonary disease (COPD). The good news is that many
herbs possess remarkable abilities to promote lung
health and alleviate respiratory ailments.
In this section, you will learn about the top 10 herbs for
respiratory health, backed by scientific research and
traditional use. From the powerful anti-inflammatory
effects of ginger and turmeric to the lung-cleansing
properties of eucalyptus and oregano, these herbs can
offer a natural and effective way to support your
respiratory system. Additionally, we'll introduce you to a
few bonuses, including lesser-known herbs and herbal
remedies to help you breathe more comfortably and
improve your overall well-being. Get ready to discover
the magic of nature's pharmacy and empower yourself
with the knowledge to take control of your respiratory
health!
174
175
Eucalyptus
Eucalyptus has been used for centuries to support
respiratory health. The leaves of the eucalyptus plant
contain a compound called eucalyptol, which has been
shown to have anti-inflammatory and antimicrobial
properties. Here are some of the benefits of eucalyptus
for respiratory health:
1. Reduces inflammation: Eucalyptol has been

shown to reduce inflammation in the respiratory
system, making it a popular remedy for
conditions like asthma, bronchitis, and COPD. In
a study published in the Journal of
Ethnopharmacology, researchers found that
eucalyptus oil reduced inflammation in the lungs
of rats with asthma.
2. Clears congestion: Eucalyptus has a

decongestant effect, which can help clear
congestion in the sinuses and lungs. A study
published in the International Journal of
Aromatherapy found that inhaling eucalyptus
essential oil can help reduce nasal congestion.
3. Fights infection: Eucalyptus has antimicrobial

properties that can help fight infection in the
respiratory system. In a study published in the
176
Journal of Antimicrobial Chemotherapy,
researchers found that eucalyptus oil had
antibacterial activity against a range of
respiratory pathogens.
4. Enhances breathing: Eucalyptus can help

enhance breathing by relaxing the muscles of the
respiratory system. A study published in the
Journal of Physiological Anthropology and
Applied Human Science found that inhaling
eucalyptus oil improved respiratory function in
healthy adults.
5. Improves mood: Eucalyptus has a refreshing

scent that can help improve mood and mental
clarity. A study published in the Journal of
Korean Biological Nursing Science found that
inhaling eucalyptus oil reduced anxiety and
stress in patients undergoing joint replacement
surgery.
Eucalyptus is a powerful herb with many benefits for

respiratory health. Whether used as an essential oil, or
tea, or inhaled as steam, eucalyptus can help reduce
inflammation, clear congestion, fight infection, enhance
breathing, and improve mood. As with any herbal
remedy, it's important to talk to a healthcare
177
professional before using eucalyptus to treat any health
condition.
178
Sources:
1. "Eucalyptus Oil: Benefits, Uses, and Side Effects"

by Healthline
(https://www.healthline.com/health/eucalyptus-
oil-benefits-uses-side-effects)
2. "Eucalyptus" by the National Center for

Complementary and Integrative Health
(https://www.nccih.nih.gov/health/eucalyptus)
3. "Eucalyptus Essential Oil" by the University of

Maryland Medical Center
(https://www.umm.edu/health/medical/altmed/h
erb/eucalyptus)
4. "Eucalyptus Oil: Uses, Benefits, and Side Effects"

by Medical News Today
(https://www.medicalnewstoday.com/articles/26
6580)
179
180
Thyme
Thyme, is an herb commonly used in cooking, but it also
has a long history of use in traditional medicine for
respiratory health. Thyme contains several compounds,
including thymol and carvacrol, that have been shown
to have anti-inflammatory, antioxidant, and
antimicrobial properties. Here are some of the benefits
of thyme for respiratory health:
1. Reduces inflammation: Thymol and carvacrol

have been shown to have anti-inflammatory
effects, which can help reduce inflammation in
the respiratory system. A study published in the
journal Inflammation found that thymol reduced
inflammation in the airways of mice with
asthma.
2. Fights infection: Thyme has antimicrobial

Journal of Applied Microbiology found that
thyme essential oil had antibacterial activity
against a range of respiratory pathogens.
3. Relieves cough: Thyme can help relieve coughing

by acting as an expectorant, which helps to
loosen and expel mucus from the respiratory
181
system. A study published in the journal
Phytomedicine found that thyme syrup was
effective in reducing coughing in patients with
acute bronchitis.
4. Improves lung function: Thyme has been shown

to improve lung function in people with
respiratory conditions like COPD. A study
published in the journal Pharmacology found
that thyme extracts improved lung function and
reduced inflammation in patients with COPD.
5. Boosts immune system: Thyme contains

compounds that can help boost the immune
system, which can help prevent respiratory
infections. A study published in the journal BMC
Complementary and Alternative Medicine found
that thyme extract increased the production of
immune-boosting cytokines in human immune
cells.
Thyme is a potent herb with many benefits for

respiratory health. Whether used as an essential oil, tea,
or in culinary applications, thyme can help reduce
inflammation, fight infection, relieve coughing, improve
lung function, and boost the immune system. As with
any herbal remedy, it's important to talk to a healthcare
182
professional before using thyme to treat any health
condition.
183
Sources:
1. "Thyme: Benefits, Uses, and Side Effects" by

Healthline
(https://www.healthline.com/health/food-nutriti
on/thyme-benefits)
2. "Thyme" by the National Center for

(https://www.nccih.nih.gov/health/thyme)
3. "Thyme" by the University of Maryland Medical

Center
(https://www.umm.edu/health/medical/altmed/h
erb/thyme)
4. "The effects of thyme extract on respiratory

system in mice" by the European Respiratory
Society
(https://erj.ersjournals.com/content/48/suppl_60
/PA3561)
184
185
Licorice Root
Licorice root has been used for centuries in traditional
medicine for respiratory health. Licorice root contains
several compounds, including glycyrrhizin and
flavonoids, that have been shown to have
anti-inflammatory, antimicrobial, and
immunomodulatory properties. Here are some of the
benefits of licorice root for respiratory health:
1. Reduces inflammation: Glycyrrhizin has been

shown to have anti-inflammatory effects, which
can help reduce inflammation in the respiratory
system. A study published in the journal
Phytotherapy Research found that licorice root
extract reduced inflammation in the airways of
patients with asthma.
2. Fights infection: Licorice root has antimicrobial

Journal of Medicinal Food found that licorice
root extract had antibacterial activity against a
range of respiratory pathogens.
3. Soothes cough: Licorice root can help soothe

coughing by acting as an expectorant and
reducing inflammation in the respiratory system.
186
A study published in the journal Evidence-Based
that licorice root syrup was effective in reducing
coughing in patients with acute bronchitis.
4. Supports immune system: Licorice root contains

compounds that can help support the immune
infections. A study published in the journal
Molecules found that licorice root extract
increased the production of immune-boosting
cytokines in human immune cells.
5. Protects against oxidative stress: Licorice root

has antioxidant properties that can help protect
the respiratory system from oxidative stress,
which can damage cells and lead to
inflammation. A study published in the journal
Medicine found that licorice root extract reduced
oxidative stress in the lungs of rats with asthma.
Licorice root is a powerful herb with many benefits for

respiratory health. Whether used as a tea, or
supplement, or inhaled as a steam, licorice root can help
reduce inflammation, fight infection, soothe coughing,
support the immune system, and protect against
oxidative stress. As with any herbal remedy, it's
187
important to talk to a healthcare professional before
using licorice root to treat any health condition,
especially if you have high blood pressure, diabetes, or
other medical conditions.
188
Sources:
1. "Licorice root: Health benefits, uses, and side

effects" by Medical News Today
5990)
2. "Licorice Root" by the National Center for

(https://www.nccih.nih.gov/health/licorice-root)
3. "Licorice Root Benefits: Adrenal Fatigue, Leaky

Gut & More" by Dr. Axe
(https://draxe.com/nutrition/licorice-root/)
4. "Licorice (Glycyrrhiza glabra) as a Potential

Candidate for Treating SARS-CoV-2 Infection
and COVID-19 Disease" by the American
Chemical Society
(https://pubs.acs.org/doi/10.1021/acs.jafc.0c0581
8)
189
190
Oregano
Oregano is a commonly used culinary herb that also has
many benefits for respiratory health. Oregano contains
several compounds, including carvacrol and thymol,
that have been shown to have antimicrobial,
anti-inflammatory, and antioxidant properties. Here are
some of the benefits of oregano for respiratory health:
1. Fights infection: Oregano has been shown to

have antimicrobial properties that can help fight
respiratory infections. A study published in the
Journal of Applied Microbiology found that
oregano essential oil had antibacterial activity
against a range of respiratory pathogens.
2. Reduces inflammation: Carvacrol and thymol

have been shown to have anti-inflammatory
effects, which can help reduce inflammation in
the respiratory system. A study published in the
journal Inflammation found that carvacrol
reduced inflammation in the airways of mice
with asthma.
3. Improves lung function: Oregano has been

shown to improve lung function in people with
respiratory conditions like COPD. A study
published in the Journal of Ethnopharmacology
191
found that oregano extracts improved lung
function and reduced inflammation in patients
with COPD.
4. Relieves cough: Oregano can help relieve

coughing by acting as an expectorant, which
helps to loosen and expel mucus from the
journal Pulmonary Pharmacology and
Therapeutics found that oregano oil was
effective in reducing coughing in patients with
chronic bronchitis.
5. Protects against oxidative stress: Oregano has

antioxidant properties that can help protect the
respiratory system from oxidative stress, which
can damage cells and lead to inflammation. A
study published in the Journal of Agricultural
and Food Chemistry found that oregano extract
had potent antioxidant activity.
Oregano is a versatile herb with many benefits for

respiratory health. Whether used as an essential oil, tea,
or in culinary applications, oregano can help fight
infection, reduce inflammation, improve lung function,
relieve coughing, and protect against oxidative stress. As
with any herbal remedy, it's important to talk to a
192
healthcare professional before using oregano to treat
any health condition.
193
Sources:
1. "Oregano: Health Benefits, Side Effects, Uses,

and More" by WebMD
(https://www.webmd.com/diet/health-benefits-o
regano#1)
2. "Oregano: Uses, Side Effects, Interactions,

Dosage, and Warning" by RxList
(https://www.rxlist.com/oregano/supplements.h
tm)
3. "Antimicrobial activity of oregano essential oil

against food-borne pathogens" by the National
Center for Biotechnology Information
(https://www.ncbi.nlm.nih.gov/pmc/articles/PM
C6152782/)
4. "Oregano Oil May Help Fight Bacteria" by

Healthline
(https://www.healthline.com/health/oregano-oil
-may-help-fight-bacteria)
194
195
Ginger
Ginger, is a widely used spice in traditional medicine
and has been used for thousands of years for its many
health benefits. Ginger contains several compounds,
including gingerols and shogaols, that have been shown
to have anti-inflammatory, antimicrobial, and
antioxidant properties. Here are some of the benefits of
ginger for respiratory health:
1. Reduces inflammation: Ginger has been shown

to have anti-inflammatory effects, which can
help reduce inflammation in the respiratory
system. A study published in the Journal of
Ethnopharmacology found that ginger extract
reduced inflammation in the airways of mice
with asthma.
2. Fights infection: Ginger has antimicrobial

journal Phytotherapy Research found that ginger
extract had antibacterial activity against a range
of respiratory pathogens.
3. Relieves cough: Ginger can help relieve coughing

196
system. A study published in the journal Chest
found that ginger tea was effective in reducing
coughing in patients with chronic obstructive
pulmonary disease (COPD).
4. Improves lung function: Ginger has been shown

to improve lung function in people with
respiratory conditions like asthma and COPD. A
study published in the American Journal of
Respiratory Cell and Molecular Biology found
that ginger extract improved lung function and
reduced inflammation in patients with asthma.
5. Boosts immune system: Ginger contains

compounds that can help boost the immune
infections. A study published in the Journal of
Agricultural and Food Chemistry found that
ginger extract increased the production of
cells.
Ginger is a powerful herb with many benefits for

respiratory health. Whether used as a tea, supplement,
or in culinary applications, ginger can help reduce
inflammation, fight infection, relieve coughing, improve
lung function, and boost the immune system. As with
any herbal remedy, it's important to talk to a healthcare
197
professional before using ginger to treat any health
condition.
198
Sources:
1. "Ginger: Health benefits, uses, and risks" by

Medical News Today
5990)
2. "Ginger" by the National Center for

(https://www.nccih.nih.gov/health/ginger)
3. "The effect of ginger supplementation on some

immunity and inflammation intermediate genes
expression in patients with active Rheumatoid
Arthritis" by the National Center for
Biotechnology Information
C6631735/)
4. "Ginger: An overview of health benefits" by the

International Journal of Food Properties
(https://www.tandfonline.com/doi/full/10.1080/1
0942912.2017.1413170)
199
200
Mullein
Mullein, is a versatile herb that has been used for
centuries for its many health benefits. The leaves and
flowers of the mullein plant contain several compounds,
including saponins and flavonoids, that have been
shown to have anti-inflammatory, expectorant, and
of mullein for respiratory health:
1. Relieves cough: Mullein has been used for

centuries as a natural cough remedy. The herb
contains compounds that help to loosen and
expel mucus from the respiratory system,
making it an effective expectorant. A study
published in the Journal of Ethnopharmacology
found that mullein extract reduced coughing in
patients with chronic bronchitis.
2. Soothes inflammation: Mullein has

anti-inflammatory properties that can help
soothe inflammation in the respiratory system. A
study published in the Journal of Medicinal Food
found that mullein extracts reduced
inflammation in the airways of rats with asthma.
3. Fights infection: Mullein has antimicrobial

properties that can help fight respiratory
201
infections. A study published in the journal
Molecules found that mullein extract had
antibacterial activity against various respiratory
pathogens.
4. Improves lung function: Mullein has been shown

to improve lung function in people with asthma
and COPD. A study published in the Journal of
Ethnopharmacology found that mullein extracts
improved lung function and reduced
inflammation in patients with asthma.
5. Eases breathing: Mullein can help ease breathing

difficulties by relaxing the muscles in the
airways. A study published in the journal
Phytomedicine found that mullein extract had a
bronchodilatory effect, meaning it helped to
widen the airways and improve breathing.
Mullein is a powerful herb with many benefits for

or in herbal remedy, mullein can help relieve coughing,
soothe inflammation, fight infection, improve lung
function, and ease breathing difficulties. As with any
herbal remedy, it's important to talk to a healthcare
professional before using mullein to treat any health
condition.
202
Sources:
1. Mullein: Uses, Side Effects, Interactions, Dosage,

and Warning" by RxList
(https://www.rxlist.com/mullein/supplements.ht
m)
2. "The Genus Verbascum (Mullein): An Overview

of Its Pharmacological and Phytochemical
Properties" by the National Center for
C6600366/)
3. "Mullein: A Medicinal Plant used for Centuries"

by the American Botanical Council
(https://www.herbalgram.org/resources/herbalgr
am/issues/124/table-of-contents/hg124-herbpro
-mullein/)
4. "Evaluation of in vitro anticancer activity of

crude extract of Verbascum thapsus against
MCF-7 and Vero cell lines" by the National
Center for Biotechnology Information
C6329725/)
203
204
Marshmallow Root
Marshmallow root is a commonly used herb in
traditional medicine for its many health benefits.
Marshmallow root contains several compounds,
including mucilage and polysaccharides, that have been
shown to have anti-inflammatory, soothing, and
expectorant properties. Here are some of the benefits of
marshmallow root for respiratory health:
1. Soothes inflammation: Marshmallow root has

soothe inflammation in the respiratory system. A
study published in the journal Phytomedicine
found that marshmallow root extract reduced
2. Relieves cough: Marshmallow root can help

relieve coughing by acting as an expectorant,
which helps to loosen and expel mucus from the
Journal of Ethnopharmacology found that
marshmallow root extract reduced coughing in
patients with chronic bronchitis.
3. Protects against infection: Marshmallow root has

antimicrobial properties that can help protect
against respiratory infections. A study published
205
in the Journal of Agricultural and Food
Chemistry found that marshmallow root extract
had antibacterial activity against a range of
respiratory pathogens.
4. Soothes irritation: Marshmallow root can help

soothe irritation in the respiratory system,
making it an effective remedy for conditions like
bronchitis and sore throat. A study published in
the Journal of Herbal Medicine found that
marshmallow root tea effectively reduced throat
irritation in patients with respiratory conditions.
5. Supports immune system: Marshmallow root

contains compounds that can help support the
immune system, which can help prevent
Journal of Immunotoxicology found that
marshmallow root extract increased the
production of immune-boosting cytokines in
human immune cells.
Marshmallow root is a powerful herb with many benefits

for respiratory health. Whether used as a tea,
supplement, or in herbal remedy, marshmallow root can
help soothe inflammation, relieve coughing, protect
against infection, soothe irritation, and support the
immune system. As with any herbal remedy, it's
206
essential to talk to a healthcare professional before
using marshmallow root to treat any health condition.
207
Sources:
1. Althaea officinalis L. A review of its

ethnobotany, phytochemistry, and
pharmacology" by the National Center for
C4369959/)
2. "Marshmallow: Uses, Side Effects, Interactions,

Dosage, and Warning" by RxList
(https://www.rxlist.com/marshmallow/suppleme
nts.htm)
3. "The benefits of Marshmallow root for skin and

respiratory health" by Medical News Today
4203)
4. "Marshmallow Root: A Natural Remedy to

Soothe Your Body" by Organic Authority
(https://www.organicauthority.com/energetic-he
alth/marshmallow-root-a-natural-remedy-to-so
othe-your-body)
208
209
Sage
Sage, is a versatile herb with many health benefits. Sage
has been traditionally used for respiratory issues, and it
contains several compounds, including rosmarinic acid,
which have anti-inflammatory, antioxidant, and
of sage for respiratory health:
1. Reduces inflammation: Sage has

reduce inflammation in the respiratory system. A
study published in the Journal of
Ethnopharmacology found that sage extracts
reduced inflammation in the airways of rats with
asthma.
2. Relieves cough: Sage can help relieve coughing

system. A study published in the Journal of
Ethnopharmacology found that sage extract
reduced coughing in patients with chronic
bronchitis.
3. Fights respiratory infections: Sage has

antimicrobial properties that can help fight
210
Journal of Medical Microbiology found that sage
oil had antibacterial activity against several
strains of bacteria that can cause respiratory
infections.
4. Supports immune system: Sage contains

compounds that can help support the immune
infections. A study published in the journal BMC
that sage extract increased the production of
cells.
5. Relieves nasal congestion: Sage can help relieve

nasal congestion, making it an effective remedy
for conditions like sinusitis. A study published in
the Journal of Alternative and Complementary
Medicine found that a nasal spray containing
sage extract helped relieve symptoms of acute
viral rhinosinusitis.
6. Protects against oxidative stress: Sage contains

antioxidants that can help protect against
oxidative stress, which can damage cells and
contribute to respiratory issues. A study
published in the Journal of Agricultural and Food
Chemistry found that sage extract had
211
antioxidant activity and protected against
oxidative stress in human lung cells.
Sage is a powerful herb with many benefits for

or in herbal remedy, sage can help reduce inflammation,
relieve coughing, fight respiratory infections, support
the immune system, relieve nasal congestion, and
protect against oxidative stress. As with any herbal
remedy, it's important to talk to a healthcare
professional before using sage to treat any health
condition.
212
Sources:
1. Salvia officinalis L. – A review of its traditional

uses, phytochemistry and pharmacology" by the
National Center for Biotechnology Information
C6627121/)
2. "Sage: Benefits, uses, and side effects" by

Medical News Today
6480)
3. "Sage (Salvia officinalis L.) Extracts Inhibit

Respiratory Syncytial Virus Infection In Vitro" by
the National Center for Biotechnology
Information
C2994788/)
4. "A review of the bioactivity of South African

herbal teas: rooibos (Aspalathus linearis) and
honeybush (Cyclopia intermedia)" by the
C6626843/)
213
214
Peppermint
Peppermint, is a popular herb with a long history of use
in traditional medicine. Peppermint contains several
compounds, including menthol and rosmarinic acid,
which have been shown to have numerous health
benefits. Here are some of the benefits of peppermint for
respiratory health:
1. Relieves cough: Peppermint can help relieve

coughing by acting as an expectorant, which
helps to loosen and expel mucus from the
peppermint oil reduced coughing in patients
with chronic obstructive pulmonary disease
(COPD).
2. Reduces inflammation: Peppermint has

study published in the Journal of Medicinal Food
found that peppermint extract reduced
3. Fights respiratory infections: Peppermint has

215
journal Molecules found that peppermint oil had
antibacterial activity against several strains of
bacteria that can cause respiratory infections.
4. Relieves nasal congestion: Peppermint can help

relieve nasal congestion, making it an effective
remedy for conditions like sinusitis. A study
published in the Journal of Korean Medical
Science found that a nasal spray containing
peppermint oil helped relieve symptoms of
allergic rhinitis.
5. Supports lung function: Peppermint may help

support lung function, which can help improve
respiratory health. A study published in the
peppermint oil improved lung function in
patients with COPD.
6. Enhances exercise performance: Peppermint may

enhance exercise performance by increasing
oxygen uptake and reducing respiratory distress.
Sports Nutrition and Exercise Metabolism found
that peppermint oil improved exercise
performance in healthy young adults.
Peppermint is a versatile herb with many benefits for

216
or in herbal remedy, peppermint can help relieve
coughing, reduce inflammation, fight respiratory
infections, relieve nasal congestion, support lung
function, and enhance exercise performance. As with
any herbal remedy, talking to a healthcare professional
before using peppermint to treat any health condition is
important.
217
Sources:
1. "Peppermint oil" by the National Center for

(https://www.nccih.nih.gov/health/peppermint-
oil)
2. "Health Benefits of Peppermint Oil" by

Healthline
(https://www.healthline.com/health/peppermint
-oil-benefits)
3. "Peppermint: A Review of Its Therapeutic Uses"

by the National Center for Biotechnology
Information
C5814329/)
4. "Effectiveness and safety of a herbal remedy

consisting of Myrrh, Chamomile flower, and
Coffee charcoal for the treatment of acute upper
respiratory tract infections in children: study
protocol for a randomized controlled trial" by the
C6381616/)
218
219
Garlic
Garlic is a common culinary ingredient with a long
history of use in traditional medicine. Garlic contains
several sulfur compounds, including allicin, which are
responsible for its many health benefits. Here are some
of the benefits of garlic for respiratory health:
1. Boosts immune function: Garlic has

immune-boosting properties that can help
protect against respiratory infections. A study
published in the Journal of Nutrition found that
garlic supplementation reduced the incidence of
colds and flu in healthy adults.
2. Has antimicrobial activity: Garlic has

bacterial, viral, and fungal infections. A study
published in the International Journal of
Antimicrobial Agents found that garlic extract
had antimicrobial activity against several strains
of bacteria and fungi.
3. Reduces inflammation: Garlic has

study published in the journal Phytotherapy
220
Research found that garlic extract reduced
4. Improves lung function: Garlic may help improve

lung function in people with respiratory
conditions like asthma and chronic obstructive
pulmonary disease (COPD). A study published in
the journal Respiratory Medicine found that
garlic supplementation improved lung function
in patients with asthma.
5. Supports cardiovascular health: Garlic has

cardiovascular benefits that can also benefit
respiratory health. A study published in the
Journal of Nutrition found that garlic
supplementation reduced blood pressure in
people with high blood pressure, which is a risk
factor for heart and respiratory diseases.
6. May prevent lung cancer: Garlic may have

cancer-fighting properties that can help prevent
lung cancer. A study published in the journal
Cancer Prevention Research found that garlic
supplementation reduced the risk of lung cancer
in smokers.
Garlic is a potent herb with many benefits for

respiratory health. Whether used in cooking,
supplements, or herbal remedies, garlic can help boost
221
immune function, fight infections, reduce inflammation,
improve lung function, support cardiovascular health,
and may even help prevent lung cancer. As with any
herbal remedy, it's important to talk to a healthcare
professional before using garlic to treat any health
condition.
222
Sources:
1. Garlic and cardiovascular disease: A critical

review" by the National Center for Biotechnology
Information
C139960/)
2. "Garlic and Cancer Prevention: Insights into the

Mechanisms" by the National Center for
C6723503/)
3. "The effects of garlic supplementation on

oxidative stress markers: A systematic review
and meta-analysis of randomized controlled
trials" by the National Center for Biotechnology
Information
C5772454/)
4. "Garlic: Health benefits and uses" by Medical

News Today
5853
223
224
Herbal Tea Recipes for
Respiratory Health
Welcome to the bonus chapter on respiratory teas for
health. Tea has been a go-to remedy for centuries,
providing comfort and relief for various ailments.
Drinking tea can be a simple yet effective way to support
your respiratory health.
The right combination of herbs in a tea can help relieve

congestion, soothe irritation, reduce inflammation, and
boost your immune system.
In this chapter, we will introduce you to 12 powerful

herbs that can be used to make delicious and healing
teas for respiratory health. We will also provide you with
some easy and tasty tea recipes that you can make at
home to help you breathe easier and feel better.
● Ginger Tea: Ginger has anti-inflammatory and

antimicrobial properties that can help to relieve
congestion and coughing. Recipe: Add 1
tablespoon of freshly grated ginger to 1 cup of
boiling water. Steep for 10-15 minutes, strain,
and enjoy with honey and lemon.
225
● Peppermint Tea: Peppermint contains menthol,
which can help to open up the airways and
soothe coughs. Recipe: Add 1 tablespoon of dried
peppermint leaves to 1 cup of boiling water.
Steep for 5-10 minutes, strain, and enjoy with
honey.
● Eucalyptus Tea: Eucalyptus leaves have

expectorant and decongestant properties that
can help to relieve coughs and clear the sinuses.
Recipe: Add 1 tablespoon of dried eucalyptus
leaves to 1 cup of boiling water. Steep for 5-10
minutes, strain, and enjoy with honey.
● Lemon Balm Tea: Lemon balm has antiviral

properties that can help to fight respiratory
infections. Recipe: Add 1 tablespoon of dried
lemon balm leaves to 1 cup of boiling water.
honey.
● Elderberry Tea: Elderberries are rich in

antioxidants and have anti-inflammatory
properties that can help to relieve coughs and
congestion. Recipe: Add 1 tablespoon of dried
elderberries to 1 cup of boiling water. Steep for
10-15 minutes, strain, and enjoy with honey.
226
● Thyme Tea: Thyme has antiseptic properties that
can help to relieve respiratory infections and
coughs. Recipe: Add 1 tablespoon of dried thyme
minutes, strain, and enjoy with honey and
lemon.
● Sage Tea: Sage has antibacterial properties that

can help to relieve respiratory infections and
coughs. Recipe: Add 1 tablespoon of dried sage
minutes, strain, and enjoy with honey and
lemon.
● Licorice Root Tea: Licorice root has expectorant

properties that can help to relieve coughs and
soothe sore throats. Recipe: Add 1 tablespoon of
dried licorice root to 1 cup of boiling water.
honey.
● Mullein Tea: Mullein has expectorant properties

that can help to relieve coughs and clear the
airways. Recipe: Add 1 tablespoon of dried
mullein leaves to 1 cup of boiling water. Steep
for 10-15 minutes, strain, and enjoy with honey.
227
● Marshmallow Root Tea: Marshmallow root has
anti-inflammatory properties that can help to
soothe irritated airways and relieve coughs.
Recipe: Add 1 tablespoon of dried marshmallow
root to 1 cup of boiling water. Steep for 10-15
minutes, strain, and enjoy with honey.
● Fennel Tea: Fennel has expectorant properties

that can help to relieve coughs and congestion.
Recipe: Add 1 tablespoon of fennel seeds to 1
cup of boiling water. Steep for 10-15 minutes,
strain, and enjoy with honey.
● Rosemary Tea: Rosemary has antiseptic and

anti-inflammatory properties that can help to
relieve respiratory infections and coughs.
Recipe: Add 1 tablespoon of dried rosemary
minutes, strain,
228
Sources:
1. "Herbal Teas for Respiratory Health." Healthline,

26 August 2021,
https://www.healthline.com/nutrition/herbal-te
as-for-respiratory-health.
2. "5 Herbal Teas for Respiratory Health." Herbal

Academy, 6 December 2019,
https://theherbalacademy.com/5-herbal-teas-for
-respiratory-health/.
3. "Herbs for Respiratory Health: How to Make Your

Own Herbal Tea Blends." The Herbalist, 15 April
2019,
https://www.theherbalist.com.au/blogs/news/her
bs-for-respiratory-health-how-to-make-your-ow
n-herbal-tea-blends.
4. "The 10 Best Teas for Respiratory Health." Cup &

Leaf, 22 February 2021,
https://www.cupandleaf.com/blog/best-teas-for-
respiratory-health.
5. "7 Herbal Teas to Boost Your Respiratory Health."

Organic Authority, 7 January 2021,
https://www.organicauthority.com/energetic-he
alth/7-herbal-teas-to-boost-your-respiratory-he
alth.
229
6. "The Best Herbal Teas for Respiratory Health."
Mother Earth Living, 5 April 2020,
https://www.motherearthliving.com/health-and-
wellness/natural-remedies/best-herbal-teas-for-
respiratory-health-zm0z20amzols.
230
Essential Oils for Respiratory
Health
Essential oils have been used for centuries for their
medicinal properties and are becoming increasingly
popular today as people seek natural remedies for
respiratory issues.
Essential oils are highly concentrated plant extracts that

contain the essence and fragrance of the plant. When
inhaled, these oils can help to clear airways, relieve
congestion, reduce inflammation, and boost the immune
system.
In this chapter, we will introduce you to 15 powerful

essential oils that can be used for respiratory health. We
will also provide you with some easy and effective
recipes to help you use essential oils to support your
respiratory health.
● Eucalyptus oil: Known for its antiviral and

decongestant properties, eucalyptus oil can be
used to alleviate respiratory problems. Try
adding a few drops to a bowl of hot water and
inhale the steam to clear the sinuses.
231
● Peppermint oil: A natural expectorant,
peppermint oil can help loosen phlegm and
mucus. Try adding a few drops to a diffuser or
inhaling the steam from a bowl of hot water.
● Tea tree oil: With its antimicrobial and antiseptic
properties, tea tree oil can be used to relieve
respiratory infections and allergies. Mix a few
drops with a carrier oil and apply to the chest
area.
● Rosemary oil: Known for its antispasmodic and
expectorant properties, rosemary oil can help
relieve respiratory congestion. Add a few drops
to a diffuser or inhale the steam from a bowl of
hot water.
● Lemon oil: With its antimicrobial and
anti-inflammatory properties, lemon oil can help
soothe respiratory infections. Add a few drops to
a diffuser or inhale the steam from a bowl of hot
water.
● Frankincense oil: With its antiseptic and
anti-inflammatory properties, frankincense oil
can be used to relieve respiratory infections. Add
a few drops to a diffuser or inhale the steam from
a bowl of hot water.
● Cedarwood oil: Known for its expectorant and

antispasmodic properties, cedarwood oil can
help relieve respiratory congestion. Add a few
232
drops to a diffuser or inhale the steam from a
bowl of hot water.
● Thyme oil: With its antiseptic and expectorant

properties, thyme oil can be used to alleviate
respiratory infections. Mix a few drops with a
carrier oil and apply to the chest area.
● Lavender oil: With its anti-inflammatory and

analgesic properties, lavender oil can help
relieve respiratory infections. Add a few drops to
water.
● Clove oil: Known for its antimicrobial and

anti-inflammatory properties, clove oil can help
water.
● Sage oil: With its antiseptic and expectorant
properties, sage oil can help alleviate respiratory
infections. Mix a few drops with a carrier oil and
apply to the chest area.
● Niaouli oil: Known for its antiseptic and
expectorant properties, niaouli oil can help
water.
233
● Juniper oil: With its expectorant and
antispasmodic properties, juniper oil can help
relieve respiratory congestion. Add a few drops
to a diffuser or inhale the steam from a bowl of
hot water.
● Bergamot oil: Known for its antiseptic and
anti-inflammatory properties, bergamot oil can
help relieve respiratory infections. Add a few
drops to a diffuser or inhale the steam from a
bowl of hot water.
● Myrtle oil: With its antiseptic and expectorant
properties, myrtle oil can help alleviate
respiratory infections. Mix a few drops with a
carrier oil and apply to the chest area.
Keep in mind that essential oils should always be used

with caution and should be diluted properly before use.
It's also important to consult with a healthcare
professional before using them, especially if you have
any underlying health conditions.
234
Sources:
1. Sadlon, A. E., & Lamson, D. W. (2010).

Immune-modifying and antimicrobial effects of
Eucalyptus oil and simple inhalation devices.
Alternative medicine review, 15(1), 33-47.
2. Hongratanaworakit, T. (2009). Relaxing effect of

rose oil on humans. Natural product
communications, 4(2), 291-296.
3. Juergens, U. R., Dethlefsen, U., Steinkamp, G.,

Gillissen, A., & Repges, R. (2003).
Anti-inflammatory activity of 1.8-cineol
(eucalyptol) in bronchial asthma: a double-blind
placebo-controlled trial. Respiratory research,
4(1), 1-8.
4. Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji,

A. (2013). Lavender and the nervous system.
Medicine, 2013.
5. Schnaubelt, K. (2011). Medical aromatherapy:

healing with essential oils. Frog Books.
6. Lis-Balchin, M. (2006). Aromatherapy science: a

guide for healthcare professionals.
Pharmaceutical press.
235
236
Potent Combinations for
Respiratory Health
In this final chapter, we will discuss potent
combinations of herbs and breathing practices that can
help boost respiratory health.
While each herb discussed in this book has its unique

properties and benefits, combining them with the right
breathing techniques can have a synergistic effect and
enhance its effectiveness.
● Oregano and Thyme Tea with Box Breathing:

Both oregano and thyme have potent
antimicrobial properties and are excellent for the
respiratory system. Combine one teaspoon of
dried oregano and one teaspoon of dried thyme
in a cup of hot water. Let it steep for five
minutes, strain, and enjoy with box breathing for
maximum benefits.
● Ginger and Licorice Root Infusion with

Kapalbhati: Ginger is known for its
anti-inflammatory properties, and licorice root is
a potent demulcent that soothes the respiratory
system. Boil a few slices of fresh ginger and a
teaspoon of licorice root in two cups of water for
ten minutes. Strain and enjoy with Kapalbhati, a
237
yogic breathing technique that involves forceful
exhalation through the nose and passive
inhalation.
● Mullein and Marshmallow Root Tea with Ujjayi

Breathing: Mullein is an excellent herb for the
lungs, and marshmallow root is a potent
demulcent that soothes respiratory irritations.
Combine one teaspoon of dried mullein and one
teaspoon of marshmallow root in a cup of hot
water. Let it steep for five minutes, strain, and
enjoy with Ujjayi breathing, a yogic breathing
technique that involves constricting the back of
the throat during inhalation and exhalation.
● Sage and Peppermint Infusion with Alternate

Nostril Breathing: Sage is known for its
antiseptic and astringent properties, and
peppermint has potent antiviral and
antibacterial properties. Boil a few fresh sage
leaves and a handful of fresh peppermint leaves
in two cups of water for ten minutes. Strain and
enjoy with alternate nostril breathing, a yogic
breathing technique that involves alternating
inhalation and exhalation through each nostril.
● Garlic and Honey Elixir with Diaphragmatic

Breathing: Garlic is a potent antimicrobial herb
that can help fight respiratory infections, and
238
honey has potent antibacterial and
anti-inflammatory properties. Crush a few cloves
of garlic and mix them with a tablespoon of raw
honey. Consume with diaphragmatic breathing, a
deep breathing technique that involves
breathing deeply into the belly, and expanding
the diaphragm.
These potent combinations of herbs and breathing

practices can help support respiratory health and
enhance the effectiveness of each herb. Incorporating
these combinations into your daily routine can help
boost your immune system and keep your respiratory
system healthy and strong.
239
Sources:
1. "Breathing Techniques for Improved Respiratory

Function and Relaxation" by Pranayama. This
book offers a variety of breathing techniques and
practices that can improve respiratory health.
2. "The Complete Book of Essential Oils and

Aromatherapy" by Valerie Ann Worwood. This
book offers information on how to use essential
oils in combination with breathing techniques to
improve respiratory health.
3. "The Healing Power of Herbal Teas" by Ceres.

This book offers information on how to use
different herbs in combination with breathing
techniques to improve respiratory health.
4. "The Yoga of Breath: A Step-by-Step Guide to

Pranayama" by Richard Rosen. This book offers a
comprehensive guide to pranayama, including
breathing techniques that can improve
respiratory health.
5. "The Herbal Apothecary: 100 Medicinal Herbs

and How to Use Them" by JJ Pursell. This book
offers information on how to combine different
herbs to create potent herbal remedies that can
improve respiratory health.
240
6. "The Art of Breathing: The Secret to Living
Mindfully" by Dr. Danny Penman. This book
offers information on the benefits of breathing
techniques for both physical and mental health,
including improved respiratory function.
241
Nature’s Remedies
Herbs have been used for centuries to support
respiratory health and are a valuable addition to modern
healthcare. Each of the ten herbs discussed in this book
has unique properties that make them effective in
treating respiratory ailments, from coughs and
congestion to asthma and bronchitis. These herbs can be
used in a variety of forms, including teas, tinctures,
supplements, and essential oils, and are often available
in natural health stores or online.
While herbs can be a helpful tool in maintaining

respiratory health, it's important to remember that they
are not a substitute for professional medical advice. If
you have a respiratory condition or are experiencing
severe symptoms, it's essential to seek the guidance of a
healthcare professional. However, by incorporating
these herbs into a healthy lifestyle and seeking the
advice of a qualified practitioner, individuals may be
able to find natural relief for respiratory issues and
improve their overall well-being.
We hope this book has provided valuable information on

the benefits of herbs for respiratory health and inspired
242
readers to explore natural remedies for their respiratory
concerns.
243
244
Herb Cheat Sheet
🍃 Eucalyptus:
Clears congestion 🌬️
Contains antimicrobial properties🦠
Can improve respiratory function 🫁
🌱Thyme:
Soothes coughs 🤧
Has antimicrobial and antiviral properties 🦠

Contains antioxidants that may improve lung health 🌿
🌿Licorice root:
Soothes inflamed airways 🫁
Can help relieve coughs 🤧
May boost immune function 🦾
245
🌿Oregano:
Contains antimicrobial properties 🦠
Can help reduce inflammation 🌡️
May improve respiratory function 🫁
🌿Ginger:
Has anti-inflammatory properties 🌡️
Can help relieve congestion and coughs 🤧
May improve asthma symptoms 🫁
🌿Mullein:
Soothes irritated airways 🫁
Can help relieve coughs and congestion 🤧🌬️
May have anti-inflammatory and antimicrobial
properties 🦠
🌿Marshmallow root:
Soothes irritated airways 🫁
Can help relieve coughs and congestion🤧🌬️
May have anti-inflammatory properties 🌡️
246
🌿Sage:
Has antimicrobial properties 🦠
Can help relieve coughs and sore throat 🤧🦷
🌿Peppermint:
Relieves congestion and coughs🤧🌬️
Can help reduce inflammation 🌡️
🌿Garlic:
Boosts immune function 🦾
Has antimicrobial and anti-inflammatory properties

🦠🌡️
May improve lung function and support cardiovascular
health 🫁❤️
247
Glossary
1. Pranayama: A Sanskrit word that refers to breath

control in yoga.
2. Mouth breathing: Breathing through the mouth

instead of the nose.
3. Nasal breathing: Breathing through the nose.
4. Diaphragmatic breathing: Also known as belly

breathing, it is a breathing technique that uses
the diaphragm to maximize inhalation and
exhalation.
5. Oxygen saturation: A measure of the amount of

oxygen in the blood.
6. Hyperventilation: Rapid and shallow breathing

that causes a decrease in carbon dioxide in the
blood, leading to symptoms such as dizziness,
tingling, and shortness of breath.
7. Carbon dioxide tolerance: The ability of the body

to tolerate elevated levels of carbon dioxide in
the blood.
248
8. Mouth taping: A practice of using tape to seal
the mouth shut during sleep to encourage nasal
breathing.
9. Breathwork: A collective term used to describe

various techniques that focus on breath control
for mental and physical benefits.
10. Meditation: A practice of training the mind to

focus and achieve a state of calm and relaxation.
11. Mantra: A word or sound repeated to aid

concentration in meditation.
12. Community: A group of people with shared

interests, goals, or beliefs who support and
interact with each other.
13. Maharishi effect: A proposed theory that

suggests group meditation can positively affect
the surrounding environment.
14. Yogic breathing: Breathing techniques used in

yoga to promote physical and mental health.
15. Resonant frequency breathing: A breathing

technique that involves breathing at a specific
rhythm to match the body's natural resonance.
249
16. Autonomic nervous system: The part of the
nervous system that controls automatic bodily
functions, such as heart rate and breathing.
17. Parasympathetic nervous system: The branch of

the autonomic nervous system responsible for
rest and relaxation.
18. Sympathetic nervous system: The branch of the

autonomic nervous system responsible for the
body's fight or flight response.
250
251
Thank you for taking the time to read this book. We hope
that the information provided has been helpful in bringing
awareness to the benefits of nasal breathing and the
dangers of mouth breathing. If you're interested in learning
more about our Awakened Warrior Breathwork Academy,
we encourage you to visit our website at
awakenedwarriors.love or follow us on Twitter at
@awbacademy.
At our academy, we offer a variety of sessions for both

beginners and advanced practitioners of the Awakened
Warrior Breathwork Method. Our goal is to help people live
a sovereign life by providing tools and resources that
promote physical, emotional, and spiritual well-being.
If you're interested in booking a session or have any

questions, please don't hesitate to reach out to us. We're
happy to help in any way we can.
Remember, breathe, believe, release, and receive. These

four tenets are the foundation of our Awakened Warrior
Breathwork Academy, and we invite you to join us on this
journey toward living a more fulfilling and empowered life.
252

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AWAKENED WARRIOR

Harness Your Breath, Conquer Your Mind, and

Section 1: Nasal Breathing 101 - 5

Dangers of Mouth Breathing - 6

Chapter 1: Dry Mouth and Its Dangers - 8

Chapter 2: Reduced Oxygen Intake and Its

Chapter 3: The Risk of Infection - 18

Chapter 4: Changes in Facial Structure - 23

Chapter 5: Sleep Disturbances - 28

Chapter 6: Impaired Speech - 33

Chapter 7: The Link Between Chronic Mouth Breathing

Benefits of Nasal Breathing - 42

Chapter 8: Nasal Breathing Filters and Humidifies Air -

Chapter 9: Nasal Breathing Promotes Relaxation - 48

Chapter 10: Nasal Breathing Promotes Oxygenation - 52

Chapter 11: Nasal Breathing Boosts Athletic

Chapter 13: Nasal Breathing Supports Oral Health - 65

Chapter 14: Nasal Breathing Supports Healthy Facial

Chapter 15: Taking Action - 74

Self Assessment Quiz - 77

Getting Started with Nasal Breathing - 81

Section 2: The Awakened Warrior Breathwork Method -

Chapter 1: The Maharishi Effect - 99

Chapter 2: Chanting Mantras - 113

Chapter 3: Nasal Breathing - 126

Chapter 4: The Awakened Warrior Breathwork Method -

Chapter 5: The Power of Meditation - 151

Chapter 7: The Four Tenets of the Awakened Warrior

Section 3: Herbs for Respiratory Health - 172

Licorice Root - 185

Marshmallow Root - 204

Herbal Tea Recipes for Respiratory Health - 225

Essential Oils for Respiratory Health - 231

Potent Combinations for Respiratory Health - 237

Herb Cheat Sheet - 245

Welcome to our book, where we will take you on a

In the second section, we'll introduce you to the

Finally, in the third section, we will take a deep dive into

Dry Mouth and its Dangers

If you've ever woken up with a dry, scratchy mouth, you

First of all, let's clarify what we mean by "dry mouth."

When you breathe through your mouth, you bypass the

According to the American Dental Association, dry

So, if you want to avoid the dangers of dry mouth, it's

Fact #1 is clear: mouth breathing can cause dry mouth,

1. Scully, C., & Felix, D. H. (2010). Oral

2. Turner, M. D., & Ship, J. A. (2007). Dry mouth

3. Villa, A., Wolff, A., Aframian, D., et al. (2015).

4. Eliasson, L., Birkhed, D., & Osterberg, T. (1996).

Reduced Oxygen Intake and its

Have you ever felt short of breath after exercising or

Breathing is essential for life, and the air we breathe

However, when we breathe through our mouth, we

So, what are the potential consequences of reduced

Reduced oxygen intake can also have physical

A study published in the European Respiratory Journal

So if you want to avoid the dangers of reduced oxygen

Fact #2 is clear: mouth breathing can reduce oxygen

1. "Mouth Breathing: Adverse Effects on Facial