Embedded in ancient practices for centuries, the science has now caught up (!) and I am thrilled to read that recent studies have now reported many health benefits of specific yogic breathing practices.

Controlled breathing practices such as box-breath (or square breath) and nadi shodhana (alternate nostril breathing) that are common in yoga sessions, have emerged as a key habit for stress management, and enhancing our general health and wellbeing.

I also found it alarming to read in some recent studies that 80% of the world’s population is not breathing correctly. This motivated me to highlight 5 facts about yogic breathing patterns.

1. Five-minutes of daily deliberate breathing practice can make you a more peaceful person. Controlled breathing practices directly influence respiratory rate which can cause immediate effects on our physiological and boost our mood. Recent studies on yogic breathing practices reported increased feelings of peacefulness, improved reaction time and problem solving, decreased anxiety, and reduction of mind wandering and intrusive thoughts.

2. Breathing practices help reduce anxiety. Controlled breathing practices provide a sense of direct control over one’s physiology which helps reduce anxiety, as perceived loss of control is a key aspect of anxiety. Just 5-minutes a day can improve your mood and reduce anxiety.

3. Breathing is critical for eliminating waste. Breathing is a life-sustaining bodily function facilitating oxygenation and carbon dioxide disposal.

4. Breathing pattern and depth of breathing affects our physical health. The pattern and depth of breathing have direct physiological impact on oxygenation level, heart rate, ventilation, and blood pressure.

5. 80% of waste is eliminated through the nose. Nasal breathing affects the central nervous system differently than mouth breathing. Nasal breathing is found to affect parts of the brain which can have a positive impact stress management and reducing anxiety.

See an example of the yogic breathing practice, square breath below - increasingly used by elite sports people special military units to deal with highly charged and stressful situations.

Reference: https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8

Jo Jarden is a health coach, yoga teacher, personal trainer and founder of Heart and Mind Yoga, 147 Papanui Road, Christchurch New Zealand. She helps people find mental peace, physical vitality, and to live with purpose. See her upcoming offerings below :

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5 Facts about Yogic Breathing