Ever notice how a deep breath outdoors instantly makes you feel more alive?

That’s no coincidence. The way we breathe, and the air we breathe in, shapes how we feel, think, and function.

But most of us are stuck in stale rooms, glued to screens, breathing just enough to get by. Over time, that low-level tension builds.

The good news? You don’t need a full life overhaul. Just a few intentional shifts in your breathing and environment can help you reset your energy, calm your mind, and reconnect with your natural rhythm ✨

“As a busy mum of four, my days can be pretty full-on sometimes, but even just five minutes outside, breathing deeply, helps me feel like me again. 

Fresh air resets my energy, softens the overwhelm, and reminds me that wellness doesn’t have to be complicated.” - Georgie x

What we’ll cover in this article:

💖 Why fresh air is one of the most underrated wellness tools

💖 How indoor air might be messing with your mood

💖 Simple ways to upgrade your air quality

💖 The power of nasal breathing

💖 How mouth taping (yes, really!) can help you wake up clearer and calmer

Did you know?...

✅ People who spend more time in green outdoor spaces have up to 60% lower levels of stress and anxiety.[1]

✅ Spending just 15 minutes in a natural outdoor environment can REDUCE CORTISOL levels by 21%.[2]

✅ Children exposed to cleaner air during their early years show a 6.3% INCREASE in cognitive performance scores.[3]

❌ Indoor air can be up to 5X MORE POLLUTED than outdoor air due to poor ventilation and off-gassing.[4]

✅ People who walk in nature vs. urban environments experience a 20% INCREASE in attention scores.[5]

A Little Fresh Air Can Change Everything

Have you ever stepped outside, taken a deep breath, and instantly felt better?

Your shoulders drop. Your mind clears. You feel lighter, even if just for a moment.

That’s the magic of fresh air. It grounds you, calms your nervous system, and gives your body exactly what it’s been quietly craving.

“Spending time outdoors, especially in green spaces, can improve lung function and reduce stress.” - Dr Robert Laumbach, Environmental Health Scientist, Rutgers University

Most of us spend about 90% of our lives inside, surrounded by air that’s recycled, stagnant, or even mildly toxic, especially if we’re in tightly sealed homes or working long hours in front of screens.

Why Fresh Air Feels So Good

Breathing in clean, oxygen-rich air, especially near trees, the sea, or a park, creates an immediate shift in how you feel. 

Your chest opens. Your breath slows. Your mind becomes more still and alert.

It’s not just about getting more oxygen (though that helps!). Fresh air also supports lower cortisol levels, better immunity, and increased mental focus. It’s giving calm girl energy, and your brain loves it.

You’re literally fuelling your body and brain to function at their best ✨

That’s because fresh air does more than just oxygenate your body. It also supports:

💖 Lower levels of cortisol (the stress hormone)

💖 Improved immune response

💖 Enhanced energy and mental alertness

💖 Improved lung function and oxygen efficiency

💖 Sharper focus and mental clarity

Natural spaces offer hidden benefits too, like phytoncides (plant compounds that strengthen the immune system), and negative ions (especially near water), which are linked to better mood and vitality.

“Fresh air is the best medicine for both body and spirit.” - Dr Edward Group, Natural Health Expert

The Problem with Indoor Air

Most of us assume pollution is an “outside” thing; cars, smoke, industrial fumes. But surprisingly, indoor air is often worse. In many homes, air gets trapped and polluted with synthetic fragrances, furniture off-gassing, cleaning chemicals, dust, and even mould.

Your living room might be cozy, but girl, your lungs are begging for a walk 👀

If you spend a lot of time indoors working, parenting, or living in an urban space, this kind of air exposure can leave you feeling tired, irritable, foggy, and more prone to allergies or hormonal imbalances.

Just opening a window, taking a walk outside, or eating your lunch in the sunshine can create a powerful shift in how you feel throughout the day. Trust me, romanticising your tea break on the balcony > doomscrolling in bed.

“Sometimes the most productive thing you can do is step outside and take a breath.” -  Tamara Levitt, Head of Mindfulness at Calm

A Breath of Fresh Air

Let’s talk about what’s happening under the surface when you’re outside, breathing clean air.

💖 Oxygen levels increase, fuelling every cell in your body, including your brain. This boosts your mental clarity and energy levels.

💖 Your parasympathetic nervous system is activated, which is your body’s “rest and repair” mode. This helps you calm down, digest food better, and sleep more deeply.

💖 Stress hormone levels drop, particularly when you combine fresh air with natural light, green spaces, or gentle movement.

💖 Your immune system is supported, especially in forested or coastal environments, thanks to compounds in the air that stimulate white blood cell activity.

“Time outside isn't just fresh air - it's a real way to lower stress levels.” - Mark Hyman, MD (Functional Medicine Physician)

Basically, nature doesn’t just feel good, it biologically helps you function better. And you don’t need to be deep in the wilderness to get the benefits. A balcony, garden, or local park can work wonders too.

Breathe Through Your Nose - Not Just Your Mouth

Did you know that how you breathe matters just as much as what you breathe? 

Your nose is your body’s built-in air purifier. It warms, filters, and humidifies the air, helping protect your lungs from pollutants and allergens.

Nasal breathing also supports better oxygen uptake, activates your diaphragm, and encourages a calm, regulated nervous system, especially helpful during busy or stressful days.

Mouth breathing, particularly at night, can lead to disrupted sleep, snoring, and even anxiety. Paying attention to your breath and gently guiding it through your nose can make a surprising difference.

“Breathing through your nose isn’t just better - it’s how your body was designed to breathe. It calms the nervous system, improves oxygen efficiency, and filters the air before it hits your lungs.” - James Nestor, Author of Breath: The New Science of a Lost Art

Mouth Taping: Breathe Better While You Sleep

We don’t often think about how we breathe when we sleep, but it matters. Many people unconsciously breathe through their mouths at night, which can dry out your airways, reduce oxygen intake, and affect your quality of rest.

Mouth taping is a simple, gentle way to encourage nasal breathing while you sleep. It helps you breathe more efficiently, supports nitric oxide production, and keeps your nervous system in a more balanced state overnight.

Lots of people find that they wake up feeling more rested, more focused, and less anxious after using Mouth Tape.

How to Get More Fresh Air in Your Daily Life

The good news? You don’t need a retreat or a forest hike to breathe better. Try these small, easy shifts to get more clean air into your day:

💖 Open your windows every morning. Even 10-15 minutes can refresh the air and your mindset.

💖 Step outside after meals. A short walk or even standing barefoot in the garden helps digestion, resets your mind, and connects you to natural rhythms.

💖 Take your work breaks outdoors. Whether it’s stretching in the sun or sipping tea on the balcony, give your brain a breath of clean air.

💖 Exercise outside when possible. Walk, stretch, or do yoga in a nearby green space - even a short burst outdoors feels energising.

💖 Sleep with a window cracked open. If it’s safe and quiet enough, this can help reduce CO2 buildup in your bedroom and improve sleep quality.

💖 Add greenery to your space. While not a direct substitute for fresh air, indoor plants can help regulate humidity and improve the feel of your environment.

💖 Use an Air Purifier. If you are concerned about the quality of your indoor air, use a high quality Air Purifier.

No forest retreat needed, just step outside and ✨ vibe ✨ with a tree.

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A post shared by Glowing Healthy Georgie (@georgianafizz)

“Time in nature is nothing less than a pillar of wellness - along with good sleep, whole foods, and plenty of movement - that can make or break how well you feel right now and for the rest of your life.” - Frank Lipman, MD (Integrative Medicine Pioneer)

Air, Immunity and Vitality

When you breathe deeply and cleanly, you’re not just fuelling your energy, you’re strengthening your immune system too. Outdoor air, especially in natural environments, can help activate your body’s first line of defence: your natural killer cells.

 “Spending time outdoors can lower your heart rate and blood pressure, relax your muscles, and boost your immune system.” - Tieraona Low Dog, MD (Integrative Health Expert)

Fresh air also plays a key role in regulating your circadian rhythm. Just 10–15 minutes of early morning or late afternoon light can help support better sleep, mood stability, and digestion.

Even something as simple as your breath has the power to shift your day, and your health. Pretty cool, right?

Breath That Grounds and Restores

You might not be able to control everything around you, but you can choose to pause. You can step outside. You can take a deep breath and let it all go.

Fresh air is always there, waiting to lift the fog, soften the tension, and bring you back into your body.

Because every time you breathe in nature, you’re not just getting oxygen. You’re receiving clarity, energy, calm, and the gentle reminder that you’re already enough.

Because when you breathe in nature, you’re breathing in life.

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This article is part of our Foundations of Health series, where we explore the 11 Foundational Pillars of Health. Each pillar helps to form the foundations you need for a Glowing Healthy body and mind. These articles contain free and accessible tips to get you started on your health journey, no matter where you’re at right now.

Sources:
[1] University of Exeter, 2019.
[2] Frontiers in Psychology, 2019).
[3] Environmental Health Perspectives, 2020.
[4] EPA, 2023.
[5] Journal of Environmental Psychology, 2015.

Read more from our Glowing Healthy Foundations of Health Series Here 👇