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6-8min reading
Let’s move on to the second tip or something we should keep in mind once we begin to consciously breathe or even try to learn how to breathe better and more efficiently. It is important to understand that this is a long term process and it can take quite a while. Some people experience progress after just a few months, but in my opinion, mastering the breath takes a whole lifetime all the way to our final exhale.
Breathing is more than just an automatic process. It is a bridge between the body and life energy. In the book The Tao of Health, Sex, and Longevity, Daniel P. Reid describes the breath as a key tool that not only supports health but also awakens and harmonizes our inner energy. Properly guided breathing can calm the mind, improve the flow of life through the body, and support a longer and more vibrant life. Many of us already know this, but it is challenging to remain constantly aware of it, to return to it again and again, and to deepen that understanding over tim
Breathing through the nose is the most optimal pathway for air to enter the body. The nose filters, moistens, and warms the air, which reduces irritation in the respiratory tract and allows for more efficient energy intake. Nose care is essential. Regular rinsing of the nose with a saline solution, known as jala neti, helps to keep the nasal passages clear, prevent inflammation, and allow for deeper and more relaxed breathing. We will talk more about jala neti another time, but for now, it might be enough to simply try clearing your nose without tissues from time to time. For example, you can blow your nose under running water, which adds moisture and makes the whole process gentler and more effective.
People with a more practical or spontaneous approach to the body usually have no problem with this. On the other hand, those with a more gentle and sensitive nature may feel hesitant to blow their nose freely without a tissue. Interestingly, in many traditional cultures such as in the Himalayas or in India, it is completely normal to clean the nose by blocking one nostril and forcefully blowing out through the other. Then the process is repeated on the other side, ideally under running water and especially in the morning. The nose gets cleared of crusts and anything that does not belong there, and suddenly breathing becomes easier. Opening up the nasal passages is a liberating experience and makes breathing more pleasant throughout the entire day.
Once we are able to consciously observe our breath and use it to calm the mind, and once our nasal passages are clean and open, we can move on to the breath that I believe is most natural to us. This is abdominal breathing, which we naturally used as children. Right after birth we breathe directly through the diaphragm, but as we grow older our breathing becomes shallower and moves up into the chest or even stays only in the nose. Instead of lifting only the upper chest when we inhale, we should aim to activate the diaphragm and the belly. During inhalation, the diaphragm moves downward and the belly gently expands outward and to the sides, allowing for deeper air intake. The exhale then brings release and helps to let go of tension. The belly naturally softens and returns inward with the exhale.
This way of breathing helps improve oxygen flow, reduce stress, and balance the inner functions of the body. Many people tend to hold their belly in throughout the day, whether due to tight clothing, habit, or the desire to appear slimmer. But this is actually counterproductive. Letting the belly relax, especially during sleep or rest, and not holding tension in the abdominal area is essential for abdominal breathing. This type of breath is easiest to learn while lying down, but ideally it should also be practiced while sitting, standing, or walking. This is more challenging but absolutely possible.
Of course, not everyone can comfortably breathe through the nose. If nasal breathing is difficult or uncomfortable for you, do not force it. Feel free to breathe through your mouth. The important thing is not to manipulate or push the breath forcefully. That would go against the very goal we are trying to reach. Everything takes time, and your body needs space and gentleness to adjust.
Try a very simple and soft relaxation practice tonight before going to bed. Just breathe naturally without trying to control or lengthen the breath. Inhale gently through the nose and exhale slowly through a small opening between your lips. If longer nasal exhales are difficult for you, this method might be a pleasant alternative. Repeat this a few times, ideally three to six rounds, and you may feel a bit more relaxed. Your heart rate might lower slightly too, which is exactly what we want before falling asleep.
Wishing you peaceful breathing