The ability to control it helps extend life and maintain youthfulness.
A Pause Before Stress
Breathing as a method of stress management is a key topic for Natalia Tolstova, the president of the “Art of Life” organization and a trainer in breathing practices and Purna Yoga. She emphasizes that the connection between mental state and breathing rhythm is quite clear.
The Influence of Internal State on Breathing
Internal tension accelerates inhalations and exhalations, while calmness grants them a measured and melodic rhythm, bringing breathing closer to its ideal form — long and shallow. It’s important to note that the advice “breathe deeper” is more relevant to holotropic breathing, where large intakes of air help induce an altered state of consciousness.
This state is actively used in psychotherapy to access the depths of the subconscious.
Breath Control for Emotional Regulation
By managing their breathing, a person can regulate their mental state: focus, relax, calm down, and become more rational.
Techniques for controlling inhalations and exhalations minimize the destructive effects of stress — whether during a tough conversation with a boss or a serious examination — and help quickly overcome anxiety.
Testing Breathing Practices
Test 1: Assessing Proper Breathing
To determine if you are breathing correctly, use two simple tests. For the first one, sit down with your back straight, place one hand on your stomach and the other on your chest. Then, take a breath in and out. If you are breathing correctly, your stomach should rise first, followed by your chest and collarbones.
A slight pause, and then exhale in reverse order. Breathing from the abdomen fully expands the lungs and saturates the blood with oxygen.
The Impact of Stress on Breathing
If someone struggles with abdominal breathing, it may indicate high levels of stress in their life.
This could be linked to a lack of generosity (an immobile stomach suggests hidden jealousy). A stiff chest may point to fear and a lack of relaxation. In contrast, calm and even breathing is associated with psychological harmony.
To restore the balance between “stomach — chest,” practice breathing exercises focused on the underperforming areas several times a day. If the stomach isn’t engaged, concentrate on it; if the chest is inactive, focus on it. The correct rhythm of inhalation and exhalation helps buy time in the fight against stress.
Test 2: Measuring Breathing Rate
The second test should be conducted in solitude with a stopwatch. The goal is to count the number of breaths taken in one minute.
It’s important to breathe freely, without any forced pauses or accelerations. The normal rate is 12–18 breathing cycles. A lower rate could indicate happiness and peace, while a higher rate might signal chronic ailments or problems in personal and professional life.
Practical Tips for Improving Breathing
“You should definitely pay attention to yourself!” — recommends Natalia Tolstova. — “The most important step in improving breathing is simply focusing on it. Observing the process helps us stay in the present, letting go of thoughts about the past or future, and brings peace.
This method can also help with shortness of breath: by focusing on breathing, you can improve it.”
Quick Techniques for Calming Down
A simple way to calm yourself after an emotional outburst is to shift your attention to the tip of your nose and focus on the cool air entering and exiting your lungs.
To manage shortness of breath after rushing, you can break the breath into two parts: two quick inhalations, followed by two quick exhalations.
Or you can try “humming” with your mouth closed by taking several deep exhalations with a “hmm” sound in the chest area. After a few of these “hums,” the tension will dissipate.
Mindfulness and Relaxation
Stress doesn’t tolerate mindfulness. A peaceful minute in the shower and 10 minutes dedicated to breathing can relieve tension after a workday.
It’s important that the room is well-ventilated and free from distractions.
Sitting on a comfortable cushion near a wall, close your eyes and count your breaths: inhale for a count of 4, hold for 4, exhale for 6, hold for 2. These moments help relieve tension and fatigue.
A Breath of Youth
Breathing as the Secret to Youth
The secret of youth is impossible to imagine without anti-aging breathing. Followers of Eastern yoga philosophy are convinced of this.
They discovered that breathing can be measured by observing how far the air currents can move light objects. It was found that in a calm state, the length of the inhalation is about 10 fingers (approximately 18 cm), and a normal exhalation is 12 fingers (slightly over 21 cm).
Sports, sex, stress, and sleep significantly increase the workload on the lungs.
How Breathing Affects Longevity
Yogis believe that the human body is designed for a certain total length of breaths. Once this limit is exhausted, life ends.
The more intensely we breathe, the less life remains. This is why yogis try not to sleep too much and avoid excessive physical activity.
Instead, they focus on stretching their breathing cycles over time and controlling them during periods of maximum oxygen demand.
Scientific Confirmation: The Role of Mitochondria and Oxygen
Scientific research confirms the yogic perspective: the cells in our bodies — mitochondria — absorb oxygen, releasing energy and free radicals in return.
We manage the destructive effects of free radicals until around age 27, after which the aging process begins. The more oxygen we inhale, the faster we age.
However, we can’t live without oxygen. The solution is to switch to slow, shallow breathing with an extended pause between inhalation and exhalation.
This allows us to breathe less frequently while adequately oxygenating the blood.
Cleansing the Body Through Exhalation
During exhalation, many toxins are expelled from the body. Special breathing techniques strengthen blood vessels, improve circulation and lymphatic drainage, and can help with muscle spasms and vegetative-vascular dystonia.
In these methods, exhalation plays a primary role. However, most people don’t pay attention to it, as their inhalation is usually longer. A simple correction is to practice long exhalations during a walk or while lying on the couch.
Morning and Evening Breathing Practice
A great morning or evening ritual is a breathing exercise to cleanse blood vessels and relieve internal tension. Sitting comfortably, take a deep breath and exhale, then inhale again and do up to 15 short, sharp exhalations from the abdomen.
Repeat the exercise 3–4 times, then breathe calmly with your eyes closed, resting your hands on your knees. One effect of these techniques is restoring the connection with your own body.
Breathing Before Sleep for Improved Memory and Coordination
A busy day is best concluded with nasal breathing accompanied by a slight sound, so you feel a coolness in your throat. This technique is natural during sleep.
While awake, it improves memory and coordination, enhances mutual understanding, and lifts your mood. Before bed, it helps you fall asleep easily. Try taking 10–15 breaths this way, and you’ll drift off to the world of dreams.
The Simplicity of Breathing Practices
Breathing practices are as natural and light as air. There’s no need to strive for records or push your body.
Simplicity and comfort are the two main principles of training.
A few minutes a day devoted to breathing will soon yield results: your sleep will become deeper and more peaceful, your skin fresher and smoother, and your thoughts clearer.
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