The latest health science suggests that daily breathing practices can energise both body and mind. Even for simple relaxation, focused and controlled breathing has the power to transform your quality of life. Here is a little bit on the science of breathing.
The old yogic saying goes: “Life is in the breath – he who only half breathes, half lives.” Indeed, our breath mirrors our physical and emotional states. Poor posture – often linked to low energy or depression – leads to shallow breathing, while erratic breathing patterns can reflect anxiety, stress and exhaustion.
“When we are happy and relaxed, breathing is long, slow and deep,” says Nandiva Ananda, founder of the ISHTA School of Yoga & Health. A teacher for over 40 years, she explains that inhalation brings in energy, breath retention distributes it, and exhalation relaxes and feeds the body. “When we change the rhythm of the breath, we alter our emotional and psychological states.”
In yoga, breath control is known as pranayama. The physical benefits include a slower heart rate, increased oxygen, reduced tension and enhanced mental clarity – all valuable tools in today’s fast-paced world.
Public speaker, wellness leader and high-performance coach, Ronen Aires, says that while high-performing individuals slush their way through a world of demand and expectation, breathwork gives them the tools to reset their minds and bodies. “Breathwork is an active, conscious practice that stimulates blood flow and wakes up the nervous system. The results are remarkable,” he says.
Mindfulness coach Mark Joseph notes that many people unconsciously hold their breath. “Begin by observing without trying to change it,” he says. “Then gradually synchronise the inhalation and exhalation. Once they match in length, deeper breathing can begin. Breathing well is the first step to well-being.”
Consistency is key. “Pick a breathing technique and stay with it,” Mark says. “There’s not much books can teach you; the practice alone bears the fruit. For Nandiva, breathwork is the gateway to meditation. “Through the breath, we grab the mind. When the thinking is still, we spontaneously move into meditation. Mediation itself – the benefits of which are multitudinous – cannot be taught, but it’s practices can be.”
Practice your breathing techniques with these steps. Lying down in a relaxed position:
1. Breathe in to the count of four.
2. Retain your breath for four counts.
3. Exhale to the count of four.
4. Remain without breath for four counts.
Repeat for five minutes.
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