Who Taught You How to Breathe?

Enjoy Becoming Through the Power of Your Breath

Breathing is something we do unconsciously from the moment we are born. In fact, it’s so automatic that we rarely stop to think about it. But just because breathing is instinctive doesn’t mean we’ve mastered it. Many of us have never learned how to breathe properly — how to use our breath as a tool for relaxation, focus, and energy. So the question is: Who taught you how to breathe? And have you truly learned how to harness the power of your breath?

The reality is, most of us have never received formal instruction on proper breathing techniques. We go through life taking shallow breaths, often from our chest rather than our diaphragm, leading to stress, fatigue, and even health problems. However, learning how to breathe intentionally can transform not only how you feel physically but also your mental clarity, emotional state, and overall well-being.

In this blog post, we’ll explore the importance of breath, how improper breathing affects us, and five simple breathing exercises to help you tap into the power of your breath. As a bonus, we’ll also introduce the ancient practice of alternate nostril breathing.

Why Proper Breathing Matters

Breathing is more than just the process of taking in oxygen and expelling carbon dioxide. It’s a vital connection between your body and mind. Deep, intentional breathing activates the parasympathetic nervous system, which is responsible for calming the body and reducing stress. On the other hand, shallow or erratic breathing can trigger the sympathetic nervous system, also known as the fight-or-flight response, which increases anxiety and tension.

Proper breathing techniques have been shown to:

• Lower blood pressure
• Reduce stress and anxiety
• Improve focus and mental clarity
• Increase energy levels
• Enhance emotional regulation
• Promote better sleep

Most of us tend to take shallow breaths from our upper chest, especially when we are stressed or anxious. This type of breathing limits oxygen intake, causing muscles to tense and reducing our capacity to think clearly. Diaphragmatic breathing, where we engage the belly and diaphragm, allows for deeper breaths, providing more oxygen to our brain and body.

Now that we know why proper breathing is so essential, let’s dive into five simple breathing exercises you can incorporate into your daily routine to start reaping the benefits of better breath control.

1. Diaphragmatic (Belly) Breathing

This is the foundation of proper breathing and helps reset your breath from shallow to deep. It’s particularly helpful when you’re feeling stressed or anxious.

How to do it:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Inhale slowly through your nose, ensuring that your belly rises while your chest remains relatively still.
4. Exhale slowly through your mouth, allowing your belly to fall.
5. Repeat for 5–10 minutes, focusing on the rise and fall of your belly with each breath.

2. Box Breathing (Four-Square Breathing)

Box breathing is a powerful technique used by athletes, military personnel, and high-performance individuals to improve concentration and manage stress.

How to do it:

1. Inhale through your nose for a count of four.
2. Hold your breath for a count of four.
3. Exhale through your mouth for a count of four.
4. Hold your breath again for a count of four.
5. Repeat this cycle for 5 minutes, adjusting the count to suit your comfort.

3. 4–7–8 Breathing

This calming breath technique is great for winding down after a long day or before bed. It helps activate the parasympathetic nervous system and ease tension.

How to do it:

1. Inhale quietly through your nose for a count of four.
2. Hold your breath for a count of seven.
3. Exhale completely through your mouth with a “whoosh” sound for a count of eight.
4. Repeat this process four times, gradually increasing the number of repetitions as it becomes easier.

4. Resonance Breathing (Coherent Breathing)

Resonance breathing helps you enter a relaxed state by slowing your breath down to about five breaths per minute. It’s an excellent way to center yourself during a busy day or before starting meditation.

How to do it:

1. Inhale slowly through your nose for a count of five.
2. Exhale slowly through your nose for a count of five.
3. Continue this rhythmic breathing for 10 minutes, maintaining a steady pace and focusing on your breath.

5. Lion’s Breath (Simhasana)

Lion’s breath is a fun and energizing technique that helps release tension, particularly in the face, throat, and upper chest. It’s also a great way to clear your mind.

How to do it:

1. Sit comfortably, either cross-legged or in a chair with your feet flat on the floor.
2. Inhale deeply through your nose.
3. Open your mouth wide, stick your tongue out, and exhale forcefully, making a “ha” sound from your throat.
4. Repeat 5–7 times, focusing on releasing all tension with each exhale.

Bonus: Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing is an ancient yogic practice that balances the left and right hemispheres of the brain. It’s a powerful way to reduce anxiety, increase focus, and promote a sense of calm.

How to do it:

1. Sit in a comfortable position with your spine straight.
2. Close your right nostril with your thumb and inhale slowly through your left nostril.
3. Close your left nostril with your ring finger, release your thumb from your right nostril, and exhale through your right nostril.
4. Inhale through your right nostril, then close it with your thumb.
5. Release your ring finger from your left nostril and exhale through the left nostril.
6. Continue this pattern for 5–10 minutes, alternating sides after each inhale.

Alternate nostril breathing helps calm the mind and create balance in your energy system, making it a perfect practice for times when you feel scattered or stressed.

Who Taught You How to Breathe?

The truth is, while we breathe every moment of our lives, few of us have ever been taught how to do it in a way that truly supports our health and well-being. Learning how to breathe consciously can be a game changer. By incorporating these exercises into your daily routine, you’ll discover the incredible benefits of proper breathing — whether that’s feeling more relaxed, focused, energized, or simply more in tune with yourself.

The next time you’re feeling stressed, anxious, or overwhelmed, ask yourself, “Am I breathing properly?” Take a few moments to practice one of the exercises above and notice the shift in your body and mind. By becoming more aware of your breath, you’ll begin to realize that you hold within you one of the most powerful tools for transformation.

So, who taught you how to breathe? If the answer is no one, now is the perfect time to learn — and to experience the profound impact that mindful breathing can have on your life. Here is a video that I recommend:

Who Taught You How to Breathe?