Why Breath Control Matters for Your Health (Simple Explanation)

Breathing is something we do all day without thinking, but how we breathe can completely change how we feel. When you learn to guide your breath, you give your body and mind a powerful tool for healing.

1. It helps you feel calmer. Slow, steady breathing tells your body, “You’re safe.” This helps reduce stress, anxiety, and tension.

2. It gets more oxygen where your body needs it. Breathing smoothly and deeply helps your lungs work better and gives your muscles and brain the oxygen they need to feel energized.

3. It relaxes tight areas. Gentle breath into the belly and ribs helps your shoulders, neck, and back soften and release.

4. It supports your heart. Controlled breathing can lower your heart rate and blood pressure, helping your heart work more efficiently.

5. It helps your mind stay focused. When the breath is steady, the mind becomes steadier, too. This makes it easier to concentrate and feel grounded.

6. It improves overall well-being. Better breathing supports digestion, sleep, mood, and pain relief. It can be one of the quickest ways to feel better.

7. It boosts cognitive performance. Better decision making and reduce mental fatigue.

8. It promotes longevity. Studies show that slow, efficient breathers tend to have: Better heart-rate variability, Lower inflammation, Reduced risk of cardiovascular disease

These are just a few of the benefits of breath focus and mind body awareness. Recognizing your own breathing habits—like shallow, fast, held, or irregular breathing—is a powerful first step toward greater self-awareness and nervous system regulation. Here’s a step-by-step guide to help you notice your breathing patterns:

How to Recognize Your Breathing Habits

1. Create a Quiet Moment. Find a few minutes where you can sit or lie down without distractions. Close your eyes if comfortable.

2. Notice Without Changing. Start by simply observing your breath without trying to change it. Pay attention to how it naturally moves in and out.

3. Ask These Awareness Questions

• Where do you feel the breath?

  • Chest only? (May indicate shallow breathing)

  • Are the Belly and ribs expanding? (Suggests deeper diaphragmatic breathing)

• Is the breath fast or slow?

  • Count your breaths for one minute. Over 15 breaths per minute is considered fast for resting breathing.

• Do you hold your breath?

  • Notice if there’s a pause after the inhale or exhale that feels like a “holding” or bracing.

• Is your breath smooth or jerky?

  • A smooth, flowing breath indicates balance; jerky or uneven breathing can indicate tension or dysregulation.

• Are you breathing through your nose or mouth?

  • Habitual mouth breathing, especially at rest, can signal stress or over breathing.

4. Try the Hand Technique. Place one hand on your chest and one on your belly:

• If only the chest hand moves → likely shallow breathing.

• If both move, especially the belly → more balanced diaphragmatic breathing.

5. Notice Breath in Different Situations. Check in with your breath at:

• Work or while concentrating

• When anxious or triggered

• During conversations

• While walking or exercising

You may discover patterns, like breath-holding when thinking or shallow breathing during stress.

6. Keep a Simple Breath Journal. Record short notes once a day:

• “Felt like I was holding my breath during the meeting.”

• “Noticed short, shallow breaths before sleep.”

This builds awareness and tracks changes over time.

Optional Self-Test: The Breath Awareness Scan

Set a timer for 1 minute and observe:

• How many breaths do you take

• Where you feel the breath move

• If you feel ease, tension, or anxiety

Use the results to reflect on how your breath is related to your emotional state.

Some Breathing Techniques

1. Diaphragmatic Breathing- (belly breath) – Adhama Pranayama – inhale through the nose– feel chest fill and allow belly to expand softly. Exhale chest deflates and belly pulls softly in.

Benefits: Reduces Anxiety / Calms the Nervous System / Supports Digestion / Improves Respiratory Efficiency.

2. 3-Part Breath – Dirga Pranayama- Sit upright in comfortable position, relax shoulders and jaw. (You can also practice lying down on a firm surface) In one smooth inhale allow the belly to expand, the ribs to widen and chest to lift. In one smooth exhale allow the chest to soften, belly relax and ribs to close.

Benefits: Corrects bad breathing habits. Slows down the breathing rate and increases oxygen intake. This has a positive effect on mood, brain function and energy levels. Lowers heart rate and blood pressure. Helps with emotional regulation, reducing stress, anger and induces relaxation. This breath technique may improve your digestion, sleep, and preparation for meditation.

3. Breath of Joy – Let me just say Fun and Beneficial. Can be done on chair or standing.

How to Do It (Step-by-Step). Start in a stable stance or seated on chair. feet hip-width apart, knees soft, spine long.

Inhale in three parts, matching the arm movements:

• First inhale: Swing arms forward to shoulder height.

• Second inhale: Sweep arms out to the sides like a wide “T.”

• Third inhale: Lift arms overhead.

Each inhale is short and sniff-like, building energy.

Exhale in one strong release:

• Fold slightly forward at the hips.

• Drop arms down.

• Exhale through the mouth with a haaa or open-mouth sigh.

Move at a steady, rhythmic pace—energizing but without strain.

Finish in stillness, standing or seated, breathe normally, and notice sensations.

Benefits: Energizing and Uplifting. Full body activation. Nervous system regulation. Improves breath capacity.

Note: Move slowly or avoid if you have: High blood pressure, Dizziness or vertigo, Lower back issues, Recent surgery, Pregnancy

4. Box Breathing – Square breathwork – Simple Easy Version

Sit comfortably - Keep the spine long, shoulders relaxed, and hands rest softly.

Your counts can change to a comfortable pace.

Inhale for 4 counts, breathe in slowly through the nose, letting the belly and ribs expand.

Hold the Inhale for 4 counts 0 Keep the body relaxed. This pause is gentle, not tense.

Exhale for 4 counts Release the breath steadily through the nose.

Hold the exhale for 4 counts Soft, easy stillness at the bottom of the breath.

This makes a “box”: inhale – hold – exhale – hold, each for the same length.

Benefits: Calms the Nervous System: Stress-Anxiety-Tension. Improves focus and mental clarity. Balances breath. Supports emotional regulation.