We take about 20,000 breaths a day, and most of them without any awareness. Yet the way you breathe has a huge effect on how you feel. So let’s look at how to breathe properly.
How most of us breathe
When we are stressed, rushed or worried, the breath becomes fast and shallow, high in the chest. The shoulders go up, the belly is tight. And because the breath and the nervous system are connected, this way of breathing keeps the body in a state of alarm. It becomes a circle: stress makes the breath shallow, and the shallow breath keeps us stressed.
Belly breathing: the natural way
Watch a baby sleep: the belly rises and falls. That is our natural way of breathing, with the diaphragm. Here’s how to come back to it:
- Sit or lie down comfortably. Place one hand on your belly and one on your chest.
- Breathe in slowly through the nose. Let the belly rise first, then the ribs, then the chest.
- Breathe out slowly through the nose, letting the chest and then the belly soften.
- Keep it smooth and quiet. Not too deep, never forced.
When your exhale is full, the next inhale comes by itself. Just follow that natural rhythm.
Why breathe through the nose?
The nose filters, warms and moistens the air, and it naturally slows the breath down. Slow breathing through the nose helps keep a healthy balance of CO2 in the blood, which helps the oxygen reach your cells and opens up the blood vessels. You feel calmer and more grounded.
What you’ll notice
- The mind becomes quieter, and you feel more present.
- Neck, shoulders and jaw relax.
- It becomes easier to fall asleep.
- The belly breath massages the inner organs and supports digestion.
Make it a habit
Practise for 5 minutes in the morning and 5 minutes before sleep. And during the day, every time you open a door or wait for something, take one slow belly breath. Little by little, it becomes your natural way of breathing again.
Your breath is the most powerful tool you have to train, tame and calm your mind and nervous system. Learn to use it.
Continue your practice
Proper breathing is the foundation of everything I teach in Breath is Life, my online pranayama and breathwork course. A gentle way to start is the 7-Day Essentials course. All my courses are pay what you can, so everyone can learn these practices, whatever their situation.
May we all be blessed with peace, love and wisdom.
Michaël
