Breathing: The Most Ignored Miracle

It’s been a while since I’ve written anything here. Not because I was too busy, but because I was waiting for the right topic. And more importantly, I wanted to live, practice, and feel it before putting it into words.

Over the past couple of years, I’ve been teaching and practicing yoga after completing my training at World Peace Yoga School in Rishikesh. One thing I’ve been paying close attention to is my own breath—how I breathe, when I breathe, and how it changes in different situations. What I found was… a bit shocking.

Despite teaching yoga and being aware of its importance, I realized how poor my breathing habits actually were. And if someone like me—deep into yogic practice—is breathing poorly, what about the rest of us?

Think about it: we’re taught everything in school—math, science, even how to play sports—but no one teaches us how to breathe properly. And yet, it’s the most vital thing we do. We can go days without food, hours without water, but just a few minutes without breath. So, I finally decided—it’s time to talk about breathing. Let’s dive in.

Breathing happens so effortlessly that we hardly give it a second thought. But here’s the surprising truth: most of us have been doing it wrong our whole lives. And this isn’t just a casual remark—both modern science and ancient yoga agree.

Our busy, stressful lives and too much screen time weaken our breathing muscles and mess up our natural rhythm. As a result, we breathe fast, shallow, and high up in the chest, which is exactly how not to breathe.

Ancient yogis understood the power of breath. One of the classic yoga texts, the Hatha Yoga Pradipika, says: “Life is the period between one breath and the next. A person who breathes only half, lives only half. He who breathes fully gains mastery over the body and mind.”

Yoga goes even deeper. It suggests that each of us is born with a limited number of breaths. If we breathe fast, we use them up quickly. If we breathe slowly and mindfully, we live longer. Even you don’t take that literally, it speaks volumes: slow breathing -calm mind, better health, longer life.

What Happens When We Breathe Shallowly?

When we breathe only into the chest, we use just a small part of our lungs. This means we take in less oxygen, don’t get rid of enough carbon dioxide, and our lungs aren’t fully cleaned out. The diaphragm, which should gently massage our internal organs as we breathe, doesn’t move much, so those organs miss out too. Over time, this shallow breathing builds stress and weakens our digestion, circulation, and nervous system. No wonder so many of us feel tired, anxious, or mentally foggy—poor breathing is quietly draining our energy from the inside out.

We’ve Lost Our Rhythm with Nature

Our ancestors didn’t need breathing workshops. Their lives were naturally aligned with sunrise and sunset, moon cycles, and seasons. Life moved in rhythm—and so did their breath. Nature is full of rhythm. Birds fly thousands of miles in migration. Ants move in harmony. Bees dance. Even trees breathe—exhaling at night and inhaling during the day.

But us? We’re indoors 90% of the time. Surrounded by screens, artificial lights, and constant noise. We’ve lost that natural rhythm—and with it, our breath has become tense, short, and chaotic.

 Lungs Are Capable of So Much More

When we’re just sitting or resting, we only breathe in about half a liter of air. But our lungs can actually hold up to 4 liters—that’s 8 times more! The problem is, we spend most of our lives just barely breathing enough to get by, instead of using our full breath to feel truly alive.

 Slow Is Smooth, Smooth Is Strong

You might wonder: “If deep breathing is good, why not breathe deeply and quickly?” Well, here’s the catch: quality over quantity.

Gas exchange in the lungs (oxygen in, carbon dioxide out) takes time. If you breathe too quickly, your body doesn't get enough time to absorb what it needs. It’s like gulping down food without chewing—you miss the nourishment. Slow, deep breathing allows for optimal oxygen intake, better detoxification, and a calmer mind. This is what yogis have practiced for centuries.

 How Breathing Actually Works

Breathing is all about pressure and movement. When the diaphragm moves down, space is created in your chest cavity and air rushes in. When it relaxes, the lungs squeeze the air out. The more you expand and contract the lungs, the more air (and energy) you take in.

 Types of Breathing: Which One Do You Use?

There are several ways we breathe, each affecting our body and mind differently. Abdominal (diaphragmatic) breathing is the most natural and calming. As you inhale, your belly rises, allowing deep, efficient airflow. This is considered the healthiest way to breathe. Middle (ribcage) breathing causes the ribs to move outward. It’s still functional but requires more effort and brings in less air. Upper (chest or clavicle) breathing, where the shoulders lift with each breath, is often triggered by stress. It’s shallow, weak, and quickly draining. In contrast, Yogic (full) breathing combines all three—belly, ribs, and chest—using the lungs to their full capacity. This is the gold standard in yoga and offers the most benefit for body and mind.

To begin exploring better breathing, try this simple abdominal breathing practice. Sit quietly or lie down, perhaps before bed. Place one hand on your belly. Slowly exhale, letting your navel draw inward. Then inhale deeply through your nose and feel your belly rise. Keep your chest still and focus on smooth, gentle breaths. Repeat this for 10 to 20 rounds. As you settle into the rhythm, notice how your body begins to relax and your mind grows quieter. Just a few minutes of mindful breathing can transform how you feel, inside and out.

 

Final Thoughts

Breathing is more than just taking in air—it’s about reconnecting with yourself and the natural rhythms of life. And the best part? You don’t need equipment, classes, or apps to start. Just awareness.

Start paying attention to your breath, and you’ll start changing your life—one inhale and exhale at a time.

 References

Boulding, R., Stacey, R., Niven, R., & Fowler, S. J. (2016). Dysfunctional breathing: A review of the literature and proposal for classification.

European Respiratory Review, 25(140), 287–294.

https://doi.org/10.1183/16000617.0088-2015

Saraswati, S. S. (2006). A systematic course in the ancient tantric techniques of yoga and kriya (Reprint ed.). Yoga Publications Trust.