Inhale-exhale: beat the autumn blues

Autumn has hit me hard, and I hope you’re managing a bit better. With the change of seasons, I’ve been diving deep into my master’s program while also engaging in microcourses and producing content for XAMK. This seasonal shift, combined with a demanding workload, can feel overwhelming. However, I’ve found that the breathing techniques we covered in the Edufication microcourse, Breathe Well, Live Well: A Practical Guide to Breathing Techniques, have had a profound impact on my ability to stay balanced and focused.

Developed with a strong foundation in neuroscience and research, this microcourse teaches how specific breathing techniques can activate the parasympathetic nervous system to calm both body and mind. You might think breathing is simple, but did you know that it can be a powerful tool for changing your mood and boosting productivity? Through this course, based on the Oxygen Advantage system, I learned practical techniques that allow me to harness breathwork to improve focus, relieve stress, and enhance overall health.

Breathing, often taken for granted, becomes a skill that can profoundly impact our health and productivity. Scientific studies back this up: breathing exercises improve oxygen delivery, help reduce stress, and even enhance cognitive function — all essential during busy autumn months. Guided by wellness coach and Oxygen Advantage instructor Tomi Rantanen, the course we developed covers the science behind these techniques and real-life applications, from boosting metabolism to enhancing athletic performance and sleep quality.

One thing that’s really stood out for me is how powerful breathing exercises can be. It’s like meditation, but specifically focused on activating the parasympathetic nervous system, helping the body relax rather than triggering the fight-or-flight response. Deep breathing, especially with longer exhales, activates the vagus nerve, which plays a key role in releasing excitotoxic fluids, calming the body, and enhancing focus.

Breathing exercises work by directly influencing the parasympathetic nervous system, the body’s “rest and digest” response. By focusing on deep, controlled breaths, particularly with extended exhales, you can engage the vagus nerve, which helps regulate heart rate, reduce anxiety, and improve overall focus. This simple yet powerful practice helps to clear the mind, enhance learning capacity, and create a sense of calm. It’s a tool that you can use, anytime, to manage stress and boost productivity.

Where did I learn it from?

There’s research backing this up: breathing exercises help activate that calming response, reducing stress and improving cognitive function (check out this article from Harvard Health on the connection between breathing and relaxation).

If you’re curious about how breathing can improve your life and studies, check out one of our Edufication microcourses: Breathe Well, Live Well: A Practical Guide to Breathing Techniques. It’s packed with practical exercises to help you focus and live better.

Stay well and try to enjoy autumn!