Returning to the breath
In the whirlwind of modern life, the news cycle, competing priorities and responsibilities, balance often feels elusive. Yet, ancient wisdom and modern science both point to a simple yet profound key: the breath.
As a Yoga Teacher and a Counsellor supporting mental health, it is one of the tools that I reach for (for myself and others) every. single. day!
Breath is more than just a biological function—it’s a tool we can use to shift our energy in an instant. Whether you need to feel grounded or invigorated, conscious and controlled breathing can guide you there. This month, we explore how breath balances both calm and vitality, with ancient wisdom, modern science, and simple practices you can try today.
Exploring the breath through story.
According to ancient myths, in the beginning, there was only chaos—a restless energy without form. Anila, the restless wind spirit, moved endlessly, shaping the world but never finding peace. Prithvi (the Earth mother), solid and still, nurtured life but longed to feel the movement of the cosmos.
One day, Anila asked a wise sage how to find balance and harmony. The sage smiled and said, “Breathe, dear wind, as the Earth does. Expand and contract, inhale and exhale. Only then will you find balance.”
Anila listened and slowed and found rhythm. With each breath, the winds became gentler, carrying life instead of chaos. Prithvi, feeling the rhythmic flow, softened, allowing rivers to carve valleys and forests to flourish. The two forces—movement and stillness—became one, creating a world of harmony.
From this blending, all living beings were born with the same wisdom: the breath as a bridge between movement and stillness, chaos and calm, body and mind.
Even today, when storms rage—within or around us—we can find balance by returning to the rhythm of our breath, just as Anila and Prithvi did.
Exploring the breath through science
Ancient traditions have long understood the power of breath, and today, science confirms what sages knew thousands of years ago. Research on breathwork, particularly deep and rhythmic breathing (like diaphragmatic or box breathing), reveals profound effects on the nervous system and overall well-being.
Studies show that slow, controlled breathing increases vagal tone, shifting the body from a stress-driven “fight-or-flight” mode to a relaxed “rest-and-digest” state. This reduces cortisol levels, lowers blood pressure, and fosters a sense of calm.
Breathwork affects the whole autonomic nervous system, shifting us between two states of energised and calm. It can be used like a cup of coffee to awaken your nervous system or a cup of chamomile tea to calm you down!
Energizing Breath & the Sympathetic Nervous System
Fast-paced or forceful breathing stimulates the sympathetic nervous system (SNS), increasing heart rate, oxygenation, and alertness.
A study from the Journal of Neurophysiology found that rapid breathing increases brainwave activity linked to focus and cognitive function.
Practices like Kapalabhati (Skull Shining Breath) boost energy by enhancing oxygen flow and triggering the body's natural wake-up signals.
Calming Breath & the Parasympathetic Nervous System
Slow, deep breathing activates the parasympathetic nervous system (PNS), reducing stress hormones and promoting relaxation.
Research from Stanford University shows that prolonged exhales significantly lower anxiety by engaging the vagus nerve.
4-7-8 breathing is a widely studied method for slowing heart rate and shifting the body into a restful state.
In essence, breath is the body's built-in balancing tool, capable of shifting our mental and physical state within minutes.