Holistic Psychiatry in Denver: How Breathing Can Transform Mental Health

In the fast pace of modern life, many of us forget one of the most essential tools for regulating our minds and bodies — the way we breathe. At Peak Interactive Wellness, we often remind our clients that mental health care doesn’t always require complex interventions; sometimes, the most powerful tools are the simplest and most accessible.

Your breath is more than just a biological function — it’s an anchor. The way you breathe can directly influence your mood, nervous system, and even the way your brain processes stress.

Shallow vs. Deep Breathing: Why It Matters

Many people unconsciously engage in shallow (chest) breathing, especially during periods of stress or anxiety. This fast, upper-chest breathing limits oxygen intake and keeps the body in a mild state of “fight or flight,” which can lead to:

• Increased stress and anxiety
• Higher cortisol levels
• Physical tension, headaches, and fatigue

In contrast, deep (diaphragmatic) breathing engages the lower lungs, allowing for a more complete oxygen exchange. This activates the parasympathetic nervous system — the body’s natural “rest and restore” response — promoting calm, focus, and emotional balance.

Learning to shift from shallow to deep breathing can be transformative for both mental and physical well-being.

Three Simple Breathing Techniques to Support Mental Health

1. Diaphragmatic (Belly) Breathing

This foundational technique supports relaxation and emotional grounding.
How to practice:

1. Sit or lie down comfortably.
2. Place one hand on your chest and one on your abdomen.
3. Inhale slowly through your nose, allowing your abdomen (not your chest) to rise.
4. Exhale gently through your mouth, feeling your abdomen fall.
5. Continue for several minutes, focusing on the rhythm of your breath.

Tip: This is an excellent technique to start or end your day, or to use before therapy sessions, work meetings, or bedtime.

2. 4-7-8 Breathing

A structured technique that promotes calm and helps manage racing thoughts.
How to practice:

1. Inhale quietly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale fully through your mouth for 8 seconds.
4. Repeat 4–8 cycles, or until you feel grounded.

Why it works: Holding the breath allows oxygen to fill the lungs, while the extended exhale activates the parasympathetic nervous system — signaling safety and calm.

3. Box Breathing (Square Breathing)

Used by athletes, first responders, and therapists alike, this technique builds focus and emotional control.
How to practice:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale through your mouth for 4 seconds.
4. Hold again for 4 seconds, completing the box.
5. Repeat for several minutes.

Why it works: Box breathing helps regulate your heart rate, reduce stress hormones, and improve clarity — ideal for managing anxiety or moments of overwhelm.

Breathwork for Mental Health

Integrating mindful breathing into your day can enhance your mental health in powerful ways:

1. Stress Reduction: Deep breathing lowers cortisol and promotes relaxation.
2. Anxiety Relief: Helps calm racing thoughts and physical tension.
3. Improved Focus: Boosts oxygen flow to the brain, supporting attention and concentration.
4. Emotional Regulation: Encourages emotional balance and resilience through nervous system regulation.

As author James Nestor highlights in Breath: The New Science of a Lost Art, how we breathe directly influences how we think, feel, and heal.

Integrating Breathwork into Holistic Psychiatry

At Peak Interactive Wellness, our Denver-based team blends traditional psychiatric care with holistic practices that nurture the mind and body. Breathwork is one of many tools we teach to help clients regulate emotions, manage anxiety, and reconnect with their bodies.

Whether you’re exploring medication management, therapy, Spravato (esketamine), or Ketamine-Assisted Psychotherapy (KAP), we incorporate mindfulness-based tools like breathwork to enhance treatment outcomes and long-term resilience.

Our goal is to empower you with techniques that support mental wellness between sessions — so you can take healing into your own hands, one breath at a time.

Ready to Experience a More Holistic Approach to Psychiatry?

If you’re looking for compassionate, whole-person mental health care in Denver or Greenwood Village, CO, our team is here to support you.

Schedule a consultation with Peak Interactive Wellness to learn how integrative tools like breathwork, therapy, and medication management can help you achieve balance and emotional well-being.