Discover the Power of Yogic Breathing: Calm, Clarity and Energy
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.
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“… 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.
Here are a couple of postures which help you to open these spaces. 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.
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 a couple of postures which help you. 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.
