After so many years of my birth, I am now learning how to breathe.
This statement, shared during a workshop, perfectly highlights an overlooked truth—breathing is an automatic process, yet most of us rarely pay attention to it. We breathe without awareness unless prompted during a yoga class or mindfulness practice. But have you ever observed your breath? Do you know what happens in your body when you inhale and exhale?
The Science of Breathing: What Happens When You Breathe?
Breathing Mechanics: Inhalation and Exhalation
Inhalation (Breathing In)
- The diaphragm contracts and moves downward, increasing chest cavity space.
- Lungs expand, drawing in oxygen-rich air.
- Intercostal muscles contract, lifting the ribcage upward and outward.
Exhalation (Breathing Out)
- The diaphragm relaxes and moves upward, reducing chest cavity space.
- Lungs deflate, pushing carbon dioxide out.
- Used air exits through the windpipe, nose, or mouth.
Oxygen Circulation in the Blood
- Oxygen passes through the alveoli (tiny air sacs in the lungs) into capillaries (blood vessels).
- Hemoglobin in red blood cells transports oxygen to the bloodstream.
- Carbon dioxide moves from the blood into the alveoli and is expelled through exhalation.
Why Exhalation is More Important Than Inhalation
Complete exhalation clears lung blockages, allowing fresh oxygen to enter efficiently. Proper exhalation is a cleansing process that removes toxins from the body. In yoga, breath control aims to eliminate impurities, improving physical and mental well-being.
Breathing and Stress: The Mind-Body Connection
Modern life is fast-paced. We rush through tasks, competing to stay ahead. This speed affects our breathing patterns, making them shallow, erratic, or rapid, especially when stressed.
What is Ideal Breathing?
- Slow and deep breathing promotes relaxation.
- Breathing directly influences the mind—slow breaths calm the mind, helping us stay present.
- Proper breathing reduces stress and enhances focus.
Breathing Rate and Lifespan
- A healthy human breathes 14–16 times per minute.
- A tortoise, breathing just 5 times per minute, can live over 200 years.
- A dog, breathing 10–30 times per minute, only lasts 10–14 years.
Breathing Techniques and Their Benefits
1. Abdominal Breathing (Diaphragmatic Breathing)
Inhale: The abdomen rises, allowing deep lung expansion.
Exhale: The diaphragm relaxes, pulling the abdomen inward.
Exhalation should be twice as long as inhalation for maximum benefits.
2. Breathing Exercises (With Movements)
a) Hands In and Out
- Stand in Tadasana (Mountain Pose).
- Bring your hands to shoulder level, palms facing each other.
- Inhale: Stretch arms sideways, expanding the chest.
- Exhale: Bring palms together.
b) Hands Stretch
- Interlock fingers and bring palms to the chest.
- Inhale: Stretch arms forward, palms outward.
- Exhale: Bring palms back to the chest.
c) Ankle Stretch Breathing
- Stand in Tadasana.
- Inhale: Raise arms overhead and lift heels.
- Exhale: Lower arms and heels.
Benefits of Breathing Exercises
1. Physical Benefits
- Strengthens lungs: Uses full lung capacity.
- Boosts oxygen supply: Improves blood circulation and energy.
2. Mental Benefits
- Calms the mind, reducing anxiety.
- Enhances focus and creativity.
3. Therapeutic Benefits
- Helps manage asthma.
- Lowers hypertension.
- Reduces stress-related disorders.
Final Thoughts: Breathe Right, Live Better
Breathing is more than just survival—it’s a tool for mental clarity, emotional balance, and physical well-being. By practicing slow, mindful breathing and incorporating breathing exercises, you can reduce stress, increase focus, and enhance your overall quality of life.
