Dr. Maymunah Yusuf Kadiri 
If life is a song, your breath is the rhythm that keeps it in tune. From the moment you are born, breath is your first act; when you leave this world, it is your last. Yet, in between, most people treat breathing as an unconscious background function—like a forgotten instrument playing quietly in the corner.
But breath is not just air moving in and out of your lungs. It is the bridge between your body and mind, the remote control to your nervous system, and one of the most powerful, cost-free health tools you will ever own.
Breathing – More Than Survival
Most people take 20,000 breaths a day without realising that how they breathe affects how they live. Shallow, fast breathing—common in stressful environments—keeps your body in a state of low-grade emergency, releasing stress hormones that weaken immunity, disturb focus, and increase fatigue.
Deep, intentional breathing does the opposite: it tells your brain, “You are safe.” In response, your heart rate slows, your immune defenses strengthen, and your mind sharpens.
The Immune System Connection
Imagine your immune system as an army defending your body. When you’re stressed and breathing shallowly, your army is distracted—some soldiers are restless, others asleep, and a few are fighting the wrong battles. Deep breathing acts like a rallying call: it brings the army into alignment, sharpens their readiness, and equips them with better weapons.
Just five minutes of slow breathing each morning can help regulate stress hormones like cortisol, which—when chronically high—weakens your immune defense. In a country like Nigeria, where we’re constantly battling traffic stress, economic uncertainty, and environmental toxins, strong immunity isn’t a luxury; it’s survival.
Focus – Sharpening the Mind
Your brain is an energy-hungry organ, using about 20% of your body’s oxygen supply. Shallow breathing starves it; deep breathing feeds it. This is why students, professionals, and even athletes who practice breathwork often report increased mental clarity, better memory, and improved decision-making.
In corporate Lagos, I’ve coached executives to take three deep, mindful breaths before important meetings. The result? Reduced anxiety, sharper thinking, and more confident communication. Breathwork is the mental equivalent of cleaning a foggy window—you see everything more clearly.
Relaxation – The Natural Reset Button
Many people think relaxation requires a spa, a holiday, or a massage. Breathwork can give you the same nervous system reset in less than five minutes—without leaving your chair.
By activating the parasympathetic nervous system—your body’s “rest and digest” mode—breathwork lowers heart rate, reduces muscle tension, and quiets racing thoughts. It’s like pressing the mute button on chaos.
Three Simple Breathwork Techniques You Can Start Today
You don’t need a yoga mat or incense—just your body and a few minutes.
1. Box Breathing – Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold again for 4 counts. Repeat for 5 minutes. Excellent for focus.
2. 4-7-8 Breathing – Inhale for 4 counts, hold for 7 counts, exhale slowly for 8 counts. Ideal for relaxation and sleep.
3. Alternate Nostril Breathing – Using your thumb and ring finger, alternate closing one nostril while inhaling and exhaling. Balances energy and calms the mind.
The Nigerian Context – Breathing in a Fast-Paced World
From the bus conductor yelling “Ojuelegba!” to the constant ping of WhatsApp messages, Nigeria’s environment is designed to keep us in overdrive. The beauty of breathwork is that you can practice it anywhere—in traffic, in the market, in your office, or before bed.
It doesn’t require special equipment, a gym subscription, or electricity. It only requires awareness and consistency.
Breath is the most democratic medicine—free, available to everyone, and impossible to run out of. Yet it remains one of the most underused tools in modern health.
The next time you feel your shoulders tighten or your mind scatter, don’t rush for another cup of coffee or a painkiller. Instead, pause, close your eyes, and take a deep, intentional breath. In that moment, you’re not just inhaling air—you’re inhaling life itself, along with the energy, clarity, and calm you need to thrive.
Your breath is your lifelong companion. Learn to use it well, and it will serve you from your first cry to your final sigh.
Dr. MAYMUNAH YUSUF KADIRI (aka DR. MAY) popularly referred to as “The Celebrity Shrink,” is a multiple award winning Mental Health Physician, Advocate & Coach. She is the convener of “The Mental Health Conference” and the Medical Director and Psychiatrist-In-Chief at Pinnacle Medical Services, Dr. Kadiri is a dynamic Consultant Neuro-Psychiatrist and a Fellow of the National Post Graduate Medical College of Nigeria (FMCPsych) with almost 20 years’ experience as a practicing Physician.