The Way You Breathe Matters

Respiratory Anatomy, Resilience & the Power of the Breath

We take around 20,000 breaths a day, yet most of us rarely think about how we breathe.

Breath sits quietly in the background of our lives, but the way we breathe has a direct impact on our nervous system, energy levels, resilience, and overall wellbeing. In yoga, the breath is known as prana, our life force, and modern science is now catching up with what yogis have understood for centuries.

A Simple Look at the Respiratory System

When we breathe in, air travels through the nose or mouth, down the airways and into the lungs. Here, oxygen moves into the bloodstream and is carried around the body.

A key player in this process is the diaphragm, a dome-shaped muscle sitting beneath the lungs. When it contracts, it draws air into the lungs. When it relaxes, the breath leaves the body.

Healthy breathing is not just about taking in oxygen, it’s about how efficiently the whole system works together.

Why Nose Breathing Matters

Breathing through the nose is how the body is designed to breathe.

When we breathe through the nose, we:

• filter dust and pathogens

• warm and humidify the air

• encourage deeper, diaphragmatic breathing

The nose also produces Nitric oxide, a molecule that helps:

• improve oxygen uptake in the lungs

• widen blood vessels

• support immune defence

Mouth breathing, on the other hand, tends to be faster and shallower, and can bypass many of these benefits.

The Diaphragm: Your Breathing Muscle

The diaphragm plays a central role in efficient breathing.

When we breathe well:

• the belly gently expands on the inhale

• the diaphragm moves down

• the lungs fill more fully

This is often called diaphragmatic breathing.

Shallow chest breathing, which is common during stress, can lead to tension, fatigue and a feeling of being “on edge.”

The Power of the Exhale

In yoga and modern science, the exhale is where much of the magic happens.

Slowing the breath and gently lengthening the exhale:

• calms the nervous system

• reduces heart rate

• supports relaxation

This happens through stimulation of the Vagus nerve, which helps shift the body into a “rest and digest” state.

Carbon Dioxide: Not Just a Waste Gas

We often think of carbon dioxide (CO₂) as something the body needs to get rid of, but it plays an important role.

CO₂ helps oxygen be released from the blood into the tissues, a process known as the Bohr effect.

When we breathe too quickly or shallowly, CO₂ levels can drop, making it harder for oxygen to reach where it’s needed.

Slow breathing, and especially a longer exhale, helps maintain a healthy balance.

Slow Breathing & Resilience

Research shows that slowing the breath to around 5–6 breaths per minute can:

• improve heart rate variability (a marker of resilience)

• support emotional regulation

• reduce stress and anxiety

It’s not about forcing the breath, but allowing it to become slower, softer and more efficient over time.

Breath in Yoga: The Practice of Pranayama

In yoga, breath practices are known as Pranayama.

Rather than just breathing exercises, pranayama is a way of:

• regulating energy (prana)

• calming the mind

• preparing the body for meditation

Practices that emphasise a slow, steady breath and a longer exhale are particularly powerful for grounding and balance.

Bringing It Into Practice

You don’t need complicated techniques to feel the benefit.

Try this simple practice:

• breathe in gently through the nose

• allow the belly to soften and expand

• exhale slowly through the nose

• let the exhale be slightly longer than the inhale

Even a few minutes can help bring a sense of calm and clarity.

A Final Thought

The breath is always with us — a quiet anchor we can return to at any moment.

By breathing through the nose, softening the body, and allowing the exhale to lengthen, we begin to support not just our physical health, but our resilience, our energy, and our sense of ease.

In many ways, learning to breathe well is learning to live well.

If you’d like to explore this more, my classes at Wild Wood Movement gently weave breath, movement and rest to support your body and nervous system.

Lindsey 🙏