What Yoga Taught Me About Breathing — A Tool for When Life Feels Too Much
The power of the Breath
Prefer to listen?
You can press play below to hear this episode of Rooted in the Seasons, or scroll down to read it as blog post.
This is an updated version of one of my earliest blog posts, now adapted for audio. In it, I explore the power of the breath — not just to keep you alive, but to help you feel more alive.
You’ll learn how Yogic breathing (specifically, the 3-part breath) can shift your energy, calm your nervous system, and support you in feeling more grounded, even on the busiest days.
——————————————————-
“I just need a minute to breathe…”
or
“Why do I still feel tense, even when I finally sit down?”
“… took my breath away” or “just breathe, keep breathing” or “I can’t breathe”
We’re talking about your breath, not just as a survival tool, but as your superpower. Whether you’re dealing with stress, feeling foggy, or just running on empty, this simple daily practice can help you feel more grounded, more focused, and more you.
Now, before you skip ahead, thinking “I already know how to breathe,” let me say this: the breath is more than oxygen. In Yoga and Ayurveda, it’s the carrier of Prana — your life force. It connects your body to your mind and your mind to the present moment.
And in a world that constantly pulls us in a thousand directions, that’s a gift worth remembering.
Why does your breath matter, though?
Of course, if we don’t breathe, we die — right? So we don’t need to dive into this.
But why does it matter so much?
You’ve probably said or heard things like:
“She/he took my breath away.”
“Just breathe.”
Or even, “I can’t breathe” — while being outside in fresh air.
There’s a reason the breath shows up in our language like this. It reflects how we feel. It anchors us — or tells us we’re free floating. And as we’ve said, it keeps us alive.
It’s also what gives us our voice.
When we’re anxious, it shows up in our tone — shaky, rushed, tight.
And when we’re calm? Our voice is calm too. Breath doesn’t just carry life — it carries expression.
But in Yoga, the breath is much more. It’s your first teacher — the very first thing you do when you enter this world, and the very last before you leave it.
And in Ayurveda and Yoga, breath is more than just air — I mentioned prana at the beginning. The breath bring Prana, the vital life force.
Where there is prana, there is health.
Where prana is depleted, illness and imbalance can take root.
When we breathe fully and regularly, we invite fresh prana into the system with each breath. We circulate energy, not just physically, but mentally and emotionally too.
It lifts us.
It clears the fog.
It reconnects us with who we are.
So yes, breath keeps us alive — but more than that… it helps us feel truly alive.
A Yogic Perspective
This was already known over 2,000 years ago, by the sages and yogis of old.
Patanjali’s Yoga Sutras remind us:
“… calm is retained by the controlled exhalation or retention of the breath.”
In the Hatha Yoga Pradipika, the breath is central to preparing the body and mind, first through cleansing practices such as Kapalabhati and Nadi Shodhana, and later with deeper forms of pranayama.
The breath is both a cleansing tool and a gateway to focus, clarity, and even higher consciousness.
Breath and the Nervous System
Although you might already know this, let’s still take a moment to look at the breath and its connection to the nervous system, because in the world we live in today, this matters more than ever.
The breath becomes our number one stress-busting tool.
Whether you’re juggling deadlines, parenting, making dinner, or just trying to hold it all together, when you feel overwhelmed, your body often responds with shallow, fast breathing.
This is your stress response in action — your nervous system kicking into fight-or-flight mode.
And the interesting thing is… your nervous system doesn’t really distinguish between a life-or-death moment and a looming deadline. The reaction is the same.
But here’s the powerful part:
You can interrupt that.
Even in the midst of a deadline or a hectic day, taking a few full, slow, conscious breaths can help shift your body into the relaxation response.
Your heart rate slows.
Your digestion gently switches back on.
Your mind begins to clear.
And it doesn’t take much. Even a few minutes of breath awareness can shift your entire internal landscape.
Where to start?
Here is the good news: The common narrative within the Yoga philosophy (Bhagavad Gita, Patanjali and HYP) is to do whatever you can, but do it.
You don’t need 30 minutes a day or a fancy setup. You can begin in your bed, just before sleep.
Here’s how:
Lie on your back with your knees bent.
Place your hands on your lower belly.
As you inhale, feel your belly gently rise.
As you exhale, feel it fall back toward the spine.
Here are three postures which open the three breathing spaces:
Arm-lift overhead – to encourage breathing into the abdominal space.
Seated backbend – to invite breath into the upper chest.
Seated side bend – to invite breath into the side ribs.
They can be practised while sitting in a chair, lying down, or standing as well. Breathe deeply and direct the breath into the side or area that you feel open or stretch out a little.
This is the beginning of what is known as 3-part Yogic breathing. And you don’t need to master it right away. Just begin.
The three spaces of the breath
When we breathe fully, we move the breath through three spaces:
The lower belly
The midribs
The upper chest or collarbones
A full Yogic breath fills these three spaces in a gentle, wave-like motion. It not only soothes your nervous system — it also strengthens your respiratory muscles, supports digestion, sharpens your focus, and helps you make better decisions. Really.
And yes, it also makes your yoga practice feel more grounded and focused.
But this isn’t just for the mat. You can breathe this way while commuting, walking, working, or in the middle of a difficult conversation.
It’s portable. It’s free. It’s yours.
Follow this audio below for convenience.
Notice how you feel.
And remember — even just one conscious breath can be enough to change your state.
Keep practising. Be gentle with yourself. And over time, you’ll build a new rhythm that serves you better.
Keep practising.
Final Thoughts
Before we wrap up, I want to leave you with a short poem that speaks to the breath in another way — as a messenger of love and compassion.
Send Love, It Matters By Carrie Newcomer
Somewhere, someone needs help.
Send love.
It matters.
If you can’t get there yourself,
Then take a deep breath.
Breathe in the weight of their troubles.
Breathe out and send all those burdens
into the Light, where sorrows can be held
With the most tender and infinite grace.
Breathe in what you can do.
Breathe out what you can’t change.
Spool out a thread of connection,
Send courage and calm.
For the nights can be long
and filled with shadows,
and sometimes terrible
unexpected waters will rise.
Somewhere, someone needs help.
Send love.
It matters.
Resources
Free guide: 5 Ayurvedic Shifts to Feel Less Overwhelmed, download here
Stress Less, Live More course, get the course details here
How to Practise the 3-Part Yogic Breath — A gentle, step-by-step guide to help you get started or refresh your breathing practice. Simple, soothing, and ideal if you're feeling scattered or low on energy.
