Welcome to Day One!

Here is today’s video: day one

Today we are talking about two very important building blocks of a strong immune system: breathing and hydration. These may seem painfully obvious, but if we stop to think about it, they are two factors of our health that have a tendency to get lost in the shuffle.


Proper breathing is scientifically proven to benefit the immune system, as well as many other systems in the body. This is because a deliberate, deep breath can stimulate a parasympathetic response in the body to calm us down, which is the opposite of the “fight or flight” response that happens as a result of stress. Chronic stress can be taxing on our adrenal glands, thus raising our likelihood of catching a cold or other viruses.

Thankfully, we can bring our awareness to our breathing, slow down, inhale deeply and exhale slowly. This is such a simple practice to add to the day, but it is easy to overlook its importance.


Water is an essential component of our bodies. It aids the digestive process, transports nutrients within our cells and plays a role in regulating our body temperature. Adequate hydration allows the kidneys to remove toxins from the body.

As we know, sugar can weaken our immune system. Drinking water can help to get sugar cravings under control. We often become unintentionally dehydrated, and mistake dehydration for hunger. It is then when a craving for quick energy…sugar…might kick in.

So how much water do we need to drink? Recommendations vary. A healthy person should drink to thirst, keeping in mind that the general recommendation averages 8-10 glasses per day. But as each person is different, you may require more or less. An easy way to determine the adequacy of your water intake is the color of urine. Pale yellow and clear is what we are striving for, but if it is dark you may need to drink more water!

Ok…so we know why breathing deeply and keeping hydrated are simple steps on the path to good health. How can we make sure we are doing both regularly? Please watch today’s video for ideas. In addition here are a couple of links you might be interested in:

Why You Should Practice Deep Breathing

Breathing for Relaxation

Emoto’s Water Experiments

Feel free to add your ideas and questions in the comments here on the blog or on our Facebook group!


4 thoughts on “Healthy for the Holidays: Day One

  1. Rachel

    Sometimes when I’m hyper-focused on a project or something I’m doing, I experience moments of gasping, and then I realize that I’ve been holding my breath for a few seconds at a time! I feel like I’ve just come up for air after being submerged. I definitely want to do the OPPOSITE of this and will follow some of the techniques posted here. Thanks!

    1. Jennifer Gabrish Post author

      Rachel, I have found myself doing that too!when I first starting setting an alarm to remind myself to breathe it felt kind of silly, but now that it has become a practice it makes such a big difference.

  2. Michelle

    I’m a couple days behind but I want to take on your challenge! I added the Thich Nhat Hanh quote to my wall and will add it to my daily routine. Which will include more water and mindfulness. This summer at the Michigan Womyn’s Fest I attended a scared singing circle. My first day there I was overwhelmed. Upon entering we stood in a circle and massaged each other shoulders. And sang. Singing connects me to myself in a deep way.
    Now is the only moment.
    Now is the only moment.
    Be in the moment.
    Love in the moment.’
    Be here now, in the moment.
    This is my breath in the calm of the storm.
    Thank you for the gentle reminder friend.

    1. Jennifer Gabrish Post author

      Hi Michelle! Wow, that is so beautiful, gives me goosebumps (or as my friend calls them, “truth bumps”), thank you so much for sharing that!

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