The Simple Power of Breathing

“ A healthy man has thousands of wishes, a sick man only one - to breathe” - Indian Proverb

In a world that’s always rushing, the act of simply breathing often gets overlooked. Yet, our breath is one of the most powerful tools we have for enhancing mental clarity, supporting our physical health, and calming our nervous systems — and it’s free.

Vivocity Shopping Mall - Singapore, 2008

The first thing we understand about breath is that this is how we replenish our oxygen supply, fueling every cell in our body. Oxygen in its pure form is present in countless processes in the body including cellular energy production, tissue repair and brain function. If we can renew the body’s oxygen supply every time we breathe, breathing with intention can provide us with the oxygen necessary to experience improvements in our general wellbeing.

In somatic practices, we use the breath to help us enter a state of coherence in the body, where the functions of the heart, circulation and the nervous system are coordinated and working together fluidly and intentionally. Diaphragmatic function and thoracic mobility are improved and the autonomic nervous system is calibrated, creating an ideal scenario for efficient oxygen absorption.

“It turns out that when breathing at a normal rate, our lungs will absorb only about a quarter of the available oxygen in the air. The majority of that oxygen is exhaled back out. By taking longer breaths, we allow our lungs to soak up more in fewer breaths.” (Nestor)

Throughout your day, consider taking little “mental vacations” and focusing your intention on taking slow deep breaths. Try to build up to a 5-second inhale and a 5-second exhale, building up to a longer duration of the breath cycle with every session. This will help manage stress, improve focus and leave you replenished.

We now know that conscious breathing triggers relaxation and down-regulation of the nervous system. But did you know that taking slow, deep breaths can signal to the brain that we’re safe? When we enter into deep breathing, our nervous system is soothed and we are pulled out of fight-or-flight mode. This is due to the vagus nerve, which is is modulated by respiration and is suppressed during inhalation and facilitated during exhalation and slow respiration cycles (Chang et al., 2015). This activity can also lower blood pressure and heart rate. (Garg, 2023).

Local Officer at the Coliseum - Rome, 2008

Second, our posture is inextricably linked to our breathing efficiency. When we use our bodies in a harmonious way, it is much easier to receive new replenishing air in the lungs, and vice versa.

Whether we are slouching, tightening our backs or letting our posture waver, it is significantly harder to take in the necessary air to function correctly. Shallow breathing is an example of this, a respiratory pattern characterized by short, rapid breaths that primarily engage the upper chest (thoracic region) rather than the diaphragm. It often results in reduced oxygen exchange and can contribute to tension, fatigue, anxiety, and inefficient respiratory function. According to the Cleveland Clinic, shallow breathing can be a response to stress or anxiety and may lead to a cycle of hyperventilation and heightened physiological arousal (Cleveland Clinic, 2023). Clearly, our mental state is related to our ability to breathe without obstacles.

Ted Dimon, an academic specializing in Sensorymotor Awareness states it beautifully when he says, “ Breathing is a result of the movement of the body, and movement of the body happens efficiently if the body is coordinated. So breathing is a secondary result of bodily coordination.”

Finally, breathing with awareness sharpens our focus. Recent research suggests that slow, deep breathing enhances cerebral blood flow, which in turn may alleviate mental fog and boost cognitive performance (Ziao, 2024). This means that taking a little time to breathe will save time in the long run.

While strenuous physical training often takes center stage in conversations about performance, intentional breathing is just as essential—yet often overlooked. Many people gravitate toward high-intensity workouts, believing that results come only through pushing harder. But true, sustainable performance isn’t about punishment—it’s about balance. Breathwork builds resilience, focus, and recovery capacity from the inside out, making it a non-negotiable part of any serious training regimen. This applies to every fitness level and should never be overlooked.

A simple routine of taking 5 minutes to focus your attention on your breath, as you make your breathing more intentional by increasing the duration and depth, can show immediate improvements in performance and well-being. It’s just a matter of making the choice to use this innate resource to our benefit.

So next time you’re feeling scattered or tense, try this: pause, inhale slowly, exhale even slower. You may be surprised by how quickly your body responds to the gift of your own breath.

Souces:

Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books

Cleveland Clinic. (2023). Shortness of breath (dyspnea). https://my.clevelandclinic.org/

Gardner, W. N. (1996). The pathophysiology of hyperventilation disorders. Chest, 109(2), 516–534.

The Dimon Institute. (2025, Jul 12) Episode 11:Unlocking the Power of Breath [Video] Youtube. https://youtu.be/wcw21eNlIXI?si=cT_IjRgLYMYPezfa

Chang RB, Strochlic DE, Williams EK, Umans BD, Liberles SD. Vagal Sensory Neuron Subtypes that Differentially Control Breathing. Cell. 2015 Apr 23;161(3):622-633. doi: 10.1016/j.cell.2015.03.022. Epub 2015 Apr 16. PMID: 25892222; PMCID: PMC4842319.

Garg P, Mendiratta A, Banga A, Bucharles A, Victoria P, Kamaraj B, Qasba RK, Bansal V, Thimmapuram J, Pargament R, Kashyap R. Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. Int J Cardiol Cardiovasc Risk Prev. 2023 Dec 27;20:200232. doi: 10.1016/j.ijcrp.2023.200232. PMID: 38179185; PMCID: PMC10765252.

Zhao, Y., Lian, Y., Di, H., & Zhao, W. (2024). Rapid coupling between vasculature and neurons through mechanosensitive channels in the olfactory lobe. Frontiers in Human Neuroscience.

The Simple Power of Breathing

Use your eyes to rise