Breath. It’s something so fundamental that we often take it for granted, yet when used intentionally, it becomes one of the most powerful tools for our well-being. As both a biological and spiritual practice, breath influences everything within us—from our mental and physiological states to our connection with ourselves.
Think about how your breath changes when you’re stressed versus when you’re calm and happy. Science confirms that simply adjusting our breathing patterns can transform our health, mood, and overall resilience. When we take ownership of how we breathe, we gain the ability to influence our well-being on a profound level.
The key is learning how to make breath your ally—how to harness it to optimize organ function, digestion, athletic performance, and even weight regulation. While there are countless breathing techniques, mastering a few fundamental principles can help you breathe more efficiently and effectively in daily life.
The Three Foundations of Functional Breathing
1. Breathe Through Your Nose
Your nose is designed to maximize oxygen utilization and improve circulation. It filters, warms, and humidifies the air before it reaches your lungs, making breathing more efficient and protective against airborne particles.
Additionally, nasal breathing releases nitric oxide, which plays a crucial role in regulating blood flow, enhancing immunity, and supporting brain function. Simply put, breathing through your nose helps your body work smarter, not harder.
2. Breathe Slowly
Believe it or not, most of us over-breathe. Rapid breathing can lead to excessive carbon dioxide loss, which paradoxically reduces the body’s ability to absorb oxygen. Carbon dioxide, in the right amounts, is essential for efficient oxygen delivery, energy production, and stress resilience.
Slowing down your breath also stimulates the vagus nerve, which regulates digestion, heart function, and relaxation responses. Research suggests that an ideal breathing rate is around 5.5 breaths per minute, with equal inhalation and exhalation—roughly 5.5 seconds in, 5.5 seconds out.
3. Breathe Deep, Not Big
We’ve all been told to “take a deep breath” when we’re overwhelmed—but what does that actually mean? Deep breathing engages the diaphragm and intercostal muscles, expanding the lungs fully and gently massaging internal organs. This increases lung capacity, optimizes oxygen supply, and supports heart function by reducing strain on the pericardium (the membrane surrounding the heart).
A deep breath should feel like it starts at the base of your belly, moves up through your ribs, and finally expands into your chest—without unnecessary tension.
Becoming Conscious of Your Breath
To me, the most magical thing about the breath is not only to realise that it helps you improve your physiology and mental state, it is also a bridge to your inner world. A beautiful analogy to the forces that surround us and the way manifestation itself functions. Breathing with care and gentleness creates ripples of care and gentleness in the world. Like any vibration, it will come back to you. So if you are choosing to learn to breathe to calm your mind, being mindful of the very nature of your breath will go a long way.
And of course, as you integrate functional breathing into your daily life, remember that it’s not about being perfect—it’s about becoming aware. If you catch yourself breathing shallowly or through your mouth, simply notice without judgment and adjust.
Be gentle with yourself. Every breath is an opportunity to begin again.