The Art of Breathwork & Nootropics: Techniques and Supplements to Calm, Energize, and Heal

The Art of Breathwork & Nootropics: Techniques and Supplements to Calm, Energize, and Heal

What if the secret to sharper focus, deeper calm, and more vibrant energy was as simple as the way you breathe and the natural supplements you choose? Welcome to the intersection of breathwork and nootropics: two powerful, holistic tools for mind-body wellness.

Breathwork: The Science of Breathing Well

Breathwork isn’t just a wellness trend; it’s a centuries-old practice now validated by modern science. The way you breathe can directly impact your nervous system, stress levels, energy, and even cognitive performance.

Why Breathwork Matters

  • Calms the Nervous System: Deep, slow breathing activates the parasympathetic (“rest and digest”) system, lowering heart rate and reducing stress hormones like cortisol.
  • Boosts Focus and Clarity: Controlled breathing increases oxygen flow to the brain, improving attention and mental clarity.
  • Energizes and Heals: Certain techniques can increase alertness, support immune function, and even speed up recovery from illness or fatigue.

 

Practical Breathwork Routines

1. Box Breathing (Calm & Focus)
  • Inhale for 4 counts
  • Hold for 4 counts
  • Exhale for 4 counts
  • Hold for 4 counts
    Repeat for 2–5 minutes. Used by Navy SEALs to stay calm under pressure.
2. 4-7-8 Breathing (Relaxation & Sleep)
  • Inhale for 4 counts
  • Hold for 7 counts
  • Exhale for 8 counts
    Repeat for 4 cycles. Shown to decrease anxiety and help with falling asleep.
3. Breath of Fire (Energy & Clarity)
  • Rapid, rhythmic inhales and exhales through the nose (1–2 per second)
  • Continue for 30–60 seconds
    Boosts alertness and can invigorate both mind and body.
Tip: Practice daily, or whenever you need a reset, before meetings, after a stressful moment, or to start your day clear-headed.

Nootropics 101: Nature’s Brain-Boosters

Nootropics, often called “smart supplements,” are natural or synthetic compounds shown to enhance cognitive function, memory, and focus. But not all nootropics are created equal, and safety always comes first.

Are Nootropics Safe?

Most natural nootropics are well-tolerated, but always choose high-quality brands and consult your healthcare provider if you’re pregnant, breastfeeding, or on medication. Look for supplements with transparent sourcing, third-party testing, and no unnecessary additives.

My Favourite Nootropic Drops: Manapura

When it comes to brain-boosting drops, I’m a huge fan of Manapura. Their range is clean, potent, and made with integrity, exactly what I look for in a supplement. Here’s why their three hero products stand out:

1. Lion’s Mane: The Focus Mushroom

What it does:
Lion’s Mane (Hericium erinaceus) is a medicinal mushroom celebrated for its neuroprotective and cognitive-enhancing properties.
The science:
  • Studies show Lion’s Mane can stimulate nerve growth factor (NGF), supporting brain cell growth and repair.
  • Research in older adults found that daily Lion’s Mane supplementation improved cognitive function and memory.
  • May help reduce symptoms of mild anxiety and depression.
Why drops?
Liquid extracts are rapidly absorbed, making them ideal for busy lifestyles.

2. Reishi: The Calming Adaptogen

What it does:
Reishi (Ganoderma lucidum) is known as the “mushroom of immortality,” prized for its stress-relieving and immune-supporting effects.
The science:
  • Clinical trials show Reishi can help modulate the immune system and reduce fatigue.
  • It’s also linked to lower anxiety and better sleep quality, making it perfect for winding down after a busy day.

3. Cordyceps: The Energy Booster

What it does:
Cordyceps (Cordyceps militaris) is famous for enhancing energy, stamina, and athletic performance.
The science:
  • Research shows Cordyceps can improve oxygen utilisation and increase ATP production, which translates to better endurance and less fatigue.
  • Used traditionally for centuries, modern studies back its role in boosting exercise performance and vitality.

 

How I Use Breathwork & Manapura Nootropics Together

  • Morning: Start with Breath of Fire for energy, followed by Lion’s Mane drops for focus and mental clarity.
  • Midday: Box Breathing to reset, with Cordyceps drops for a natural energy lift (no jitters!).
  • Evening: 4-7-8 Breathing to wind down, paired with Reishi drops for relaxation and restorative sleep.
This combination leaves me feeling balanced, clear-headed, and resilient—ready to take on whatever the day brings.
Breathwork and nootropics are simple, science-backed ways to upgrade your wellbeing—no drastic life changes required. If you’re looking for a clean, effective supplement brand, I can’t recommend Manapura enough. Their Lion’s Mane, Reishi, and Cordyceps drops are staples in my daily routine.
Ready to try it for yourself?
Explore the range at manapura.co and see how these natural tools can help you feel calmer, sharper, and more energized, mind and body.

References

  1. Jerath, R. et al. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses.
  2. Zaccaro, A. et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Front Hum Neurosci.
  3. Brown, R.P., Gerbarg, P.L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I—neurophysiologic model. J Altern Complement Med.
  4. Steffen, P.R. et al. (2017). Box breathing: A simple technique for stress reduction. Int J Yoga.
  5. Weil, A. (2011). Breathing: The Master Key to Self Healing. Book.
  6. Jerath, R. et al. (2015). Effects of breathing exercises on mental health: A systematic review. J Clin Med.
  7. Mori, K. et al. (2009). Effects of Hericium erinaceus on cognitive impairment in Japanese patients. Phytother Res.
  8. Nagano, M. et al. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res.
  9. Kawagishi, H. et al. (2008). Nerve growth stimulation by Hericium erinaceus. J Tradit Med.
  10. Wang, J. et al. (2012). Immunomodulatory effects of Ganoderma lucidum in humans. J Ethnopharmacol.
  11. Chen, S. et al. (2014). Ganoderma lucidum (Reishi) for cancer treatment. Cochrane Database Syst Rev.
  12. Chen, S. et al. (2010). Cordyceps militaris improves exercise performance. J Altern Complement Med.
  13. Holliday, J., Cleaver, M. (2008). Medicinal value of the caterpillar fungi species of the genus Cordyceps. J Mycol Med.
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