Breathe better

As a yogi, I’ve developed an intimate relationship with my breath over the last 15 years. Even so, I can easily be distracted away from it and forget to breathe well.

Breathing properly can lead to a healthier life – reducing infections, allergies, blood pressure, and heart rate. It can also improve concentration, dental health, sleep, and ease anxiety, fatigue, and stress.

What does a healthy breath look like?

Experts say that slow, spacious, nasal breathing is the best way to breathe.

Spacious - your belly, chest & ribs expand as you inhale.
Slow — 5 breaths per minute at rest (about 5.5-second inhales and exhales).
Through your nose, if possible.

Spacious breathing uses your diaphragm, breathing using the muscles that are designed for it. It’s very common when shallow breathing we use our chest and back muscles to breathe

Breathing slowly improves CO₂ tolerance, increases blood flow to the brain, and helps lungs absorb more oxygen. The heart beats faster on an inhale and slower on an exhale, so extending the exhale calms the parasympathetic nervous system, inducing a more relaxed state.

Through the nose because nasal cavities filter toxins, humidify and warm the air, and enhance circulation. Mouth breathing can cause musculoskeletal issues — it often leads to jutting the head forward, increasing spinal load, and stiffness in the jaw and neck. Mouth inhales use upper chest and neck muscles instead of the diaphragm. That’s why a healthy breath is deep and spacious — using the muscles designed for it.

Breathe through the nose if you can — even while exercising. The efficiency you lose short-term, you gain back long-term.

My favourite breathing hacks

Organise your body for the breath.

Try this: slouch in a chair, shoulders rounded, neck dropped. Now take a deep breath.

Uncomfortable, right? Now reorganise into a shape that feels like you can breathe deeper. Try again. Better?

By reorganising for breath, you naturally improve posture. It’s a much easier cue than “pelvis neutral, spine long, chest broad, shoulders back.”

Just think: how could I reorganise for breath here? You can apply this to any position — at a desk, walking, cycling, doing chores, lifting. Poor posture or tension can be a trigger to reorganise and breathe better.

Notice when you're holding your breath

You’ve probably noticed you hold your breath during difficult tasks. It happens automatically — breath holding gives stability and strength, useful when lifting or exerting force.

But it doesn’t help when breath-holding becomes your go-to for thinking, or when you have to hold things longer than you can hold your breath. If your nervous system has to choose between breathing to survive or holding your baby (human, furry, or otherwise), it’ll choose the breath.

Breath holding down-regulates strength. If you can own the position from the start and breathe normally, you probably already have the strength.

So notice when you hold your breath and use that as a trigger to reorganise your body for breath. You’ll likely feel stronger.

P.S. This breath-holding can happen at the silliest times — like slipping into sandals or balancing.

Other thoughts on the breath

It can be hard to access deep breaths during the day unless you’ve already done something that forces stronger breathing. If you start the day with some strong breathing, deep breathing later will feel more natural.

Here are a few ways to connect to the breath early in the day:

• Exercise – any kind, but spend some part of it focused on your breath.
• Yoga – breath is core to a deep yoga practice.
• Breathwork – try out the videos below.
• Breath reminder – What’s something simple that you do every morning? Put a little sign up that reminds you to “Breathe”, use you’re diaphragm and breathe deeply.

Go deeper

• Breath (book) by James Nestor
• Breath summary – don’t feel like reading the full book? Try this.

Breathwork videos

These are a great way to get started with a breathwork practice.

Good for connecting to your breath, improving lung capacity & CO2 tolerance, stress relief & more.

Please avoid/seek doctors approval if you have any of the contraindications listed below the videos.

⚠️ Contraindications:

• Cardiovascular issues, including:
  • High blood pressure (uncontrolled)
  • Heart disease
  • History of heart attack or stroke
• Epilepsy or history of seizures
• Glaucoma or retinal detachment
• Aneurysms (personal or family history)
• Recent surgery or physical injury
  • Especially affecting the brain, spine, or chest
• Severe psychiatric conditions, including:
  • Schizophrenia
  • Bipolar disorder (manic phase)
  • Dissociative disorders
• Pregnancy (especially 2nd and 3rd trimester)
• Severe asthma (unless cleared by a doctor)
• Use of medications that affect respiratory or cardiovascular function
• Osteoporosis (severe cases where strong breath or movement could cause injury)
• Detached from reality or under the influence of drugs/alcohol

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Important Notes

• People with trauma or PTSD can still benefit, but may require a gentler approach and a skilled facilitator.
• Some may experience emotional or physical intensity during sessions—this is natural, but should be approached with care.
• Always inform your breathwork facilitator of any health issues or concerns before starting a session.