Oxygen Makes the Difference!

Take a Breath…

'Jay shares thoughts on the truly vital, but often overlooked, role that oxygen plays in our daily lives'

This may seem obvious – but as humans, living our busy daily lives, we tend to take so very many things for granted. And, no doubt, oxygen is one of these. Oxygen is the most fundamental element sustaining human life, yet its simple, natural power is often overlooked.

Every cell in our body depends on oxygen to function; it fuels the cellular processes that produce energy, repair tissues, and support immunity. Unlike pharmaceuticals or artificial stimulants, oxygen is nature’s original life force—abundant, free, and essential. When we breathe deeply, especially in fresh outdoor air, we nourish our bodies on a cellular level. Science confirms this: increased oxygen intake can reduce inflammation, enhance brain function, and improve cardiovascular health. It is no surprise that environments rich in clean air—like forests, mountains, and oceans—are associated with longevity and vitality.

Returning to nature and prioritizing time outdoors is a deeply restorative practice. Whether we’re walking in the woods, hiking a trail, or simply sitting by a lake, our breathing deepens and slows, drawing more oxygen into our lungs. This triggers the parasympathetic nervous system, reducing stress hormones like cortisol while promoting relaxation and healing. The Japanese concept of shinrin-yoku, or forest bathing, has been studied for its positive effects on mental clarity, mood, and immune strength—all linked to the cleaner, oxygen-rich environments found in natural settings. Breathing deeply in these spaces doesn’t just feel good—it is good, backed by biological and psychological evidence.

For me, as I get ready to run a marathon VO₂ max is key. Improving my VO₂ max not only will help me run faster/farther – but also will make it possible for the 26.2 miles to be enjoyable (I hope.). But the benefits of a strong VO₂ max go way beyond athletic performance. Strenuous exercise adds another layer to the oxygen-health connection. When we push our bodies through aerobic activity—whether it’s running, cycling, or swimming—we demand more oxygen to fuel our muscles and brain. Our lungs and heart work harder to meet that demand, building greater efficiency in the cardiovascular and respiratory systems. Numerous studies confirm that regular aerobic exercise improves oxygen utilization (VO₂ max), which is directly correlated with longevity and disease resistance. And unlike medications with side effects, this “oxygen training” has a cascading benefit across all areas of health—from mood regulation to metabolic function.

Modern science and wellness trends are also embracing oxygen as a therapeutic tool. Hyperbaric oxygen therapy (HBOT) has been used to treat everything from traumatic brain injury to chronic fatigue and wound healing. In addition, oxygen bars—offering short bursts of high-purity oxygen often infused with aromas—are gaining popularity in urban wellness centers. While some see these as novelty experiences, others swear by the boost in alertness and energy they receive. The NFL sidelines offer a dramatic endorsement: elite athletes regularly inhale pure oxygen during games to aid recovery, improve stamina, and maintain peak performance. If oxygen is powerful enough to revive the body under the most extreme conditions, imagine what it can do in daily life.

Perhaps it’s self-evident, but oxygen is a profoundly natural form of medicine—pure, primal, and always available. In a world increasingly reliant on complex chemical interventions, we may do well to rediscover the healing potential of simply breathing deeply, walking outdoors, and reconnecting with the rhythms of nature. Oxygen reminds us that some of the most potent pathways to wellness are also the most basic. It’s a return to simplicity—one breath at a time.

How Oxygen Powers Every Cell

As mentioned above, we often take it for granted, but oxygen is the most essential nutrient we consume. Unlike food or water, we can't store it. We need a constant supply, every moment of every day, to stay alive. It's oxygen that fuels our cells, powers our muscles, supports brain function, and gives us the energy to build, grow, and thrive.

Every time we inhale, oxygen enters our lungs and diffuses into the bloodstream. From there, red blood cells act as couriers, delivering it to every organ and tissue. Without oxygen, none of our cellular processes could occur - no energy, no healing, no defense against disease. Oxygen is the silent partner behind every action we take, from lifting our children to solving a tough problem at work.

What’s more, oxygen supports our immune system. White blood cells use it to fight infection, and wound healing slows dramatically without adequate oxygenation. People recovering from surgery or illness often require supplemental oxygen - not just for comfort, but for recovery itself. It’s that fundamental.

Yet many of us live in environments that deprive us of quality air. Indoor spaces, air pollution, and shallow breathing habits can leave us under-oxygenated. That’s why getting outside, practicing proper posture, and deep breathing are so important. Fresh air isn’t just a luxury - it’s a necessity.

When we understand that oxygen is the invisible engine powering our lives, we begin to prioritize activities and environments that enhance it. Clean air, physical activity, and a deep breath in the morning aren’t small things. They are the very basis of a vibrant, capable life - and by extension, a stronger, healthier nation.

Outdoor Walks: Improving Circulation, Mental Health, and Creativity

Step outside and take a breath - your body and mind will thank you. Walking outdoors, especially in natural environments, is one of the most accessible and beneficial activities we can do. It gets the heart pumping, boosts circulation, and gently engages the cardiovascular system without strain. But beyond physical benefits, walking helps us decompress, connect with our surroundings, and certainly helps spark our creativity!

Numerous studies have shown that walking improves blood flow throughout the body. It helps deliver more oxygen to the brain, muscles, and organs - improving overall function. This increased circulation is particularly crucial in preventing chronic diseases and maintaining energy levels. For older adults, it reduces the risk of blood clots and supports mobility. For all of us, it’s a reminder that movement is medicine.

Mentally, walking (especially in fresh air) has been linked to lower levels of depression and anxiety. Researchers from Stanford University found that walking in green spaces reduced rumination, a pattern of negative thinking associated with mental illness. People report feeling calmer, more balanced, and recharged after a walk. For many, this is a critical tool for managing stress and reconnecting with purpose.

Creativity also gets a boost when we’re in motion. A 2014 study published in the Journal of Experimental Psychology showed that walking can increase creative output by as much as 60%. This might explain why so many great thinkers-like Steve Job for example - were known for their walking habits. The rhythm of footsteps, paired with nature’s unpredictable beauty, stimulates new connections in our brains.

Whether it’s a morning loop around the block, a trail hike, or a stroll through your town center, walking is a free and effective way to refresh the mind, strengthen the body, and unleash your best ideas. Let your feet lead the way - your future may be waiting at the end of the path.

The Case for Cardio: Aerobic Movement Still Reigns Supreme

In the world of health trends and fitness fads, one truth has stood the test of time: cardiovascular exercise is essential. Aerobic activity-whether it's running, biking, swimming, or dancing - remains one of the most effective ways to improve your health and extend your lifespan. And perhaps most importantly, it's a key to keeping America moving forward.

Regular cardio strengthens the heart, allowing it to pump blood more efficiently throughout the body. This lowers blood pressure, improves circulation, and reduces the risk of heart disease, which remains the leading cause of death in the U.S. But the benefits don't stop there. Cardio also enhances lung capacity, increases endurance, and improves metabolic health.

What’s striking is how accessible it is. You don’t need a fancy gym membership or expensive equipment to benefit. A 20-minute brisk walk, a few laps at the community pool, or dancing in your living room all count. It’s consistent movement, not perfection, that matters most.

Cardio also plays a role in our mood and motivation. Aerobic movement triggers the release of endorphins - natural chemicals that ease stress and promote a sense of well-being. That means cardio isn’t just good for your heart, it’s good for your head. Communities that promote physical activity - from bike paths to town rec programs - are investing in more than fitness. They’re nurturing resilience, optimism, and connection.

As our country grapples with rising healthcare costs and mental health challenges, regular cardiovascular activity remains a commonsense, cost-effective solution. It’s one of the few things that benefit every system in the body. And when more Americans build it into their daily lives, we’ll all breathe a little easier.

Deep Breathing Reduces Stress

Take a moment-right now - and draw in a slow, deep breath. Hold it for a few seconds, then release. You might feel a little calmer already. That’s not just in your head. Deep breathing is a scientifically backed practice that lowers stress, sharpens focus, and even boosts immunity. In a fast-paced world, it's a powerful tool for reclaiming calm and clarity.

When we’re stressed, our breathing becomes shallow and rapid, activating the body’s fight-or-flight response. Over time, this constant low-grade stress takes a toll: higher blood pressure, poor digestion, weakened immunity. Deep breathing flips the switch. It activates the parasympathetic nervous system, slowing the heart rate and lowering cortisol levels.

Practices like diaphragmatic breathing, box breathing, and 4-7-8 breathing have been used by everyone from Navy SEALs to high-level executives to manage pressure and stay grounded. These techniques can be done anywhere-before a meeting, during a tough conversation, or winding down at night. No gear, no subscription, just your breath.

What’s especially compelling is the link between breath and brain function. Deep, rhythmic breathing improves oxygen flow to the brain, which enhances attention and memory. It’s no surprise then that many schools, sports teams, and even correctional facilities are integrating breathwork into daily routines.

In small towns and big cities alike, this practice can be a lifeline. Whether it's part of a morning routine or a moment of pause during a hectic day, deep breathing offers a reminder: you are in control. One breath at a time, we can reduce stress, sharpen focus, and reconnect with our sense of self-and with each other.

Positive Profile: Dr. Belisa Vranich – The Breathing Pioneer on a Mission for American Wellness

This week we are delighted to highlight Dr. Belisa Vranich, a clinical psychologist, best-selling author, and founder of ‘The Breathing Class’, a modern wellness movement dedicated to teaching everyday Americans how intentional breathing can transform their health, focus, and resilience. Holding a doctorate from NYU and a background in neuropsychology and public education, she blends science and practical wisdom in a relatable, empowering way.

Her journey began with a desire to solve what she calls “oxygenation deficiency” through practices more intentional than our default shallow breathing. She launched The Breathing Class to help people breathe better - not just to feel calmer, but to improve posture, athletic performance, immune resilience, and stress control across all communities.

Dr. Vranich’s mission is rooted in American values: self-discipline, personal responsibility, and giving anyone the tools to better health-regardless of background. Whether working with busy parents, rural schoolteachers, or small-town first responders, she teaches that better breathing is affordable, accessible, and transformative.

She travels the country offering workshops and public lectures, often partnering with community centers and local wellness initiatives. Her style is conversational, uplifting, and laser-focused on practical action: “Take one breath at a time,” she says, “and you reclaim power over your body and mind.”

Her work has been featured in major outlets like The Wall Street Journal, Shape, and W Magazine, reinforcing her credibility and impact.

Quote of the Week: Oxygen Makes the Difference!

When you breathe well, you live well. Oxygen fuels every cell, supports every organ, and drives every movement you make."

— Dr. Andrew Weil, integrative medicine expert