By Igne Aleliunas, for Summersalt Yoga

function, keeping us alive. And, ironically, breathing is something that a lot of us do wrong, without paying too much attention. The importance of breath goes far beyond survival — it plays a crucial role in our mental clarity, emotional regulation, and physical health. So what can we do to breathe properly, and how can various breathing techniques improve our well-being?

The forgotten art of breathing

Breathing is an instinctual thing. We’re all born knowing how to breathe – it’s literally the first thing we do right after we enter this world. But somewhere along the way, people tend to forget what’s natural. Stress, anxiety, lack of physical activity, bad posture from hunching over a computer or smartphone – it all adds up until we’re left taking short, shallow breaths that barely provide enough oxygen for the brain, let alone inner organs.

That’s why the importance of breath can’t be overstated. The lack of oxygen impairs bodily functions and might leave you feeling out of sorts, confused, sleepy, and sluggish. Shallow breathing also increases heart rate and blood pressure, sending the body into a never-ending state of distress — the fight-or-flight mode. The process of “forgetting” to breathe is slow and its effects often manifest when it’s already too late, and you end up having to re-learn proper breathing techniques. And the best teachers for that are actually… babies!

Learning from the best

When it comes to breathing, babies are naturals. The stresses of life haven’t caught up to them yet, so everything they do is instinctual. When you look at a sleeping baby, you see their belly rising and falling in a fast rhythm. It doesn’t mean that we have to adjust our breathing pace to that of an infant, since babies and kids naturally breathe faster. But what we do have to pay attention to is the depth of their breath. Babies breathe with their bellies, using all their lungs, making sure that oxygen reaches all the vital organs.

This is the foundation of the importance of breath: full, deep, nourishing inhales and exhales. To test yourself, place one hand on your chest and another on your belly. Breathe in – as deep as you can. Which hand rises? How deep is your breath? If your belly rises — even just the upper part, right below the diaphragm — you’re on the right track. But if it’s the chest that rises — or, worse, only your shoulders — it’s time to re-learn breathing!

The deeper, the better

No learning process is easy, and reclaiming your natural breathing pattern is no exception. But understanding the importance of breath is the first step. It might take some conscious effort at first, but in the long run, it’s absolutely worth it. While lying or sitting in a comfortable position, try to inhale as deeply as possible, focusing on the point right below your belly button. Gradually increase the time it takes to breathe in and out; notice how the belly rises and falls rhythmically.

Deep breathing has a lot of benefits – it reduces heart rate and blood pressure, relaxes muscles, relieves tension, massages the diaphragm and inner organs. It’s also a great exercise in mindfulness – while you concentrate on slowly breathing in and out, time slows down, making it easier to focus on the now. And when you need that extra concentration – that’s right, just take deep breaths. When practiced regularly, the importance of breath reveals itself through a calmer mind, a more flexible body, and better energy levels.

Try incorporating deep breathing into your daily activities – walking, cycling, doing household chores. No matter what kind of physical activity you prefer, deep breathing will make your body more relaxed and just a little bit more flexible.

Mix it up

Even though deep breathing is an exercise in its own right, it’s good to mix it up once in a while and try out different techniques. While simply inhaling and exhaling through the nose is good, it’s by far not the only breathing pattern — more a basis for future exploration. And once you’ve tuned into the importance of breath, you’ll start to see the value in variety.

A great way to make your exhalation more powerful is to breathe in through the nose and breathe out through your mouth in one short, but hefty burst. Try changing the breathing pattern – inhale slowly, hold, then exhale faster. Need a quick boost? Try breathing in through one nostril and breathing out through the other – the concentration this requires will help you focus and feel more energetic.

It’s also good to engage your body – stand upright and, while inhaling, slowly raise your arms above your head, then lower them as you breathe out. Repeat this for several minutes. This exercise is a great concentration booster and a wonderful way to kick-start your day.

Another way to get energy flowing through your body is by way of short, forceful exhalations. Sit comfortably with your chest open, inhale, and then begin a set of short exhalations, at the same time thrusting your abdomen inwardly toward your spine. Make 20–30 repetitions at a time. Need help winding down after a hard day or having trouble falling asleep? Go back to the basics – inhale and exhale through the nose, gradually slowing the pace and prolonging the time it takes to breathe in and out.

So, the next time you’re feeling stressed or anxious, check in with your breath. Are you taking deep breaths, or are you engaging only the tips of your lungs? The importance of breath lies in its ability to ground you, energize you, and help you find your calm. Control your breathing pattern, be conscious of it, and remember – breathe as babies do!