The Most Important Element in Our Lives: Breathing
When a newborn enters the world, the first task required to sustain life is to breathe. Doctors often stimulate this process by gently slapping the baby or holding them upside down—anything to ensure that the breath, and with it, life itself, begins.
The Latin word spiritus means "to breathe." Without breath, the body loses its connection to spirit and soul. Many of our physical and mental struggles stem from improper breathing: neglecting the diaphragm, breathing through the mouth instead of the nose, or failing to fully expand the ribcage.
For instance, shallow chest breathing, which bypasses the diaphragm, makes the sympathetic nervous system dominant. While this "fight or flight" mode is useful for bursts of power or speed, it also raises blood pressure, strains the neck muscles called Scalenes attached on cervical vertebrae (C2–C7) to the first and second ribs, and stresses them as the muscles lift the chest. Overuse of these muscles creates tension and may even alter posture, making the neck appear shortened.
True, functional breathing relies on the diaphragm. When the diaphragm contracts, it creates space for the lungs to expand, allowing them to fill with air. The scalenes (muscles in the neck) assist by supporting the ribcage, lifting it slightly for optimal lung capacity.
However, achieving this proper breathing pattern isn’t always easy. Modern life—constant busyness, stress, and tension—drives us toward shallow breathing. Even abdominal breathing can become ineffective if it fails to engage the ribcage or use the full range of motion.
Breathing well is something we must train ourselves to do daily. It is not just about survival but about thriving—nourishing the body, calming the mind, and connecting with the spirit.
Relearning the Art of Breathing
I’ve read many books to expand my understanding of breathwork, and while the knowledge is valuable, it would have been much easier to learn directly from an instructor guiding me through it all. Observing a newborn baby breathe is a fascinating reminder of how we are all born with the innate ability to breathe perfectly—effortlessly and naturally. But over time, we seem to forget how to breathe properly.
When we breathe the right way, the parasympathetic nervous system becomes dominant. This shift calms the body, encourages digestion, slows the heart rate, and reduces the number of breaths we take per minute. Proper breathing also increases oxygen levels, which helps the body heal faster.
On a deeper level, breathing can even influence brainwaves. Different meditation techniques correspond to specific brainwave states, such as alpha and theta waves, promoting relaxation and mindfulness. There are countless breathing methods, each with unique benefits, but here, I’d like to share a foundational practice to get started.
Get Comfortable: Begin by either lying down or sitting in a relaxed position.
Place Your Hands: Rest one hand on your belly button and the other on your heart.
Exhale Fully: Completely exhale, allowing the hand on your belly to sink toward your spine as you relax.
Feel the Inhale Naturally: In this relaxed state, your abdomen will expand like a balloon. Gently lift your ribcage, allowing your lungs to take in extra air. Then, transition back to exhaling.
The key is to prioritize the exhale—emptying the lungs fully before taking in a new breath. Make your exhalation slower and longer than your inhalation. This technique enhances oxygen levels in the body by first creating a carbon dioxide-dominant state, which primes the body to swap carbon dioxide for oxygen efficiently.
Once you’re comfortable with this basic technique, you can begin timing your breath. A simple rhythm to start with is 4x4x4:
Exhale for 4 seconds
Inhale for 4 seconds
Hold for 4 seconds
Many people teach breathwork by focusing on inhaling first, but I prefer starting with the exhale. By releasing what no longer serves us, we make space for the good to flow in.
If you need extra support or go to the next step, please contact Katsu for a private breathing workshop.
PS: Take it one step at a time. There is no point in pushing yourself if you feel overwhelmed, dizzy, or unwell during breathing practice. If you’re feeling unwell or unsure, please seek help or consult a specialist to ensure there aren’t any underlying issues that need attention.
