"Breath is the bridge which connects life to consciousness, which unites your body to your thoughts." — Thich Nhat Hanh.

In every breath lies the power to reset, refocus, and revive. Good breathing is not just a habit; it's a path to wellness and peace. Breathing is intricately linked to our physical health, mental clarity, and emotional balance. In the yogic tradition, conscious breathing, or pranayama, is considered a vital practice for enhancing overall well-being.

The Importance of Correct Breathing

Our breathing patterns are often automatic, but many unknowingly develop habits that can hinder health and vitality. Common issues include:

1. Shallow Breathing: Breathing that is limited to the chest, rather than utilizing the full capacity of the lungs, is often seen as insufficient. Shallow breathing restricts oxygen intake and can lead to stress and anxiety.
2. Mouth Breathing: Classical yoga encourages nasal breathing because it filters, warms, and humidifies the air before it reaches the lungs. Mouth breathing bypasses these benefits and can lead to dryness and respiratory issues.
3. Irregular Breathing: Breathing that is erratic, irregular, or uncontrolled can disrupt the mind-body connection, which is central to yoga. Consistent, smooth, and rhythmic breathing is emphasized to maintain focus and calmness.
4. Holding the Breath Unnecessarily: Holding the breath, especially during exertion or in stressful situations, is discouraged unless it is part of a specific pranayama practice. This can increase tension in the body and disrupt the flow of prana (vital energy).
5. Overexertion in Pranayama: Pushing too hard in breathing exercises, such as forced inhalations or exhalations, can strain the respiratory system. Pranayama should be performed gently and gradually, with awareness of the body’s limits.

Addressing these issues is the first step toward optimal respiratory function and well-being.

Techniques for Better Breathing

Ananda suggests these effective breathing techniques to enhance lung capacity, promote relaxation, and boost energy levels:

Abdominal Breathing (Diaphragmatic Breathing)

1. Sit or lie comfortably with a straight spine.
2. Place your right hand on your abdomen.
3. Inhale deeply through the nose, allowing the abdomen to expand.
4. Exhale slowly, letting the abdomen contract.
5. Repeat, focusing on the rise and fall of the abdomen.

Benefits: Engages the diaphragm, promotes full oxygen exchange, and activates the parasympathetic nervous system, inducing relaxation.

Yogic Breathing (Full Breath)

1. Sit comfortably with a straight spine.
2. Place one hand on the abdomen and the other on the chest.
3. Inhale deeply, expanding the abdomen, then the chest.
4. Exhale, releasing air from the chest first, then the abdomen.
5. Continue with smooth, continuous breaths.

Benefits: Maximizes lung capacity and ensures efficient oxygen distribution.

Standing Lung Expansion Exercises

• Arms Raise with Breath Hold: Inhale while raising arms overhead; hold for a count of five, then exhale slowly.
• Side Arm Raise: Inhale, raising arms to shoulder level; hold, then exhale while lowering arms.
• Horizontal Arm Stretch: Extend arms forward, inhale, open arms wide, hold, and exhale, bringing arms together.
• Toe Lift with Breath Hold: Rise onto toes with an inhale, hold, then exhale while lowering heels.

Benefits: These exercises enhance lung expansion, improve balance, and increase respiratory efficiency.

Seated Chest Expansion

1. Sit comfortably with hands on thighs.
2. Inhale deeply, pressing hands into thighs to open the chest.
3. Hold the breath briefly, then exhale, relaxing pressure on the thighs.
4. Repeat for 5–10 breaths.

Benefits: Improves posture and lung capacity.

Anulom Vilom (Alternate Nostril Breathing) with Step Breathing

1. Sit with a straight spine.
2. Close the right nostril with your thumb and inhale through the left nostril in steps (inhale, pause, inhale, pause).
3. Close the left nostril, open the right, and exhale in steps.

The Science of Breathing and Well-being

Research on breathing techniques has shown significant benefits across many aspects of health:

• Stress and Anxiety Reduction: Diaphragmatic breathing, often called "belly breathing," has been shown to reduce cortisol levels, calming the body and mind. Slow-paced breathing (6 breaths per minute) also activates the parasympathetic nervous system. Pubmed Central
• Enhanced Cardiovascular Health: Slow breathing can improve heart rate variability (HRV), supporting cardiovascular resilience. MDPI
• Improved Immune Function: Some techniques like cyclic hyperventilation (a practice involving fast inhalations and relaxed exhalations) followed by breath-holding have been shown to boost anti-inflammatory mediators, supporting immunity. Breathwork Science
• Better Mental Focus and Cognitive Clarity: Slow, controlled breathing increases oxygen to the brain, enhancing focus and emotional regulation. Frontiers
• Mood Enhancement and Pain Management: Correct breathing balances CO2 and oxygen levels, reducing anxiety and providing a sense of calm, while mindful breathing has been shown to reduce pain perception, offering coping mechanisms for chronic pain. IFP

This seven-day mindfulness challenge by Ananda emotional healer Chandana Ganguly is your opportunity to pause and reconnect, building a foundation for inner balance. Each day offers a new element of mindfulness, creating a toolkit for navigating life’s challenges with clarity and peace. Begin by reflecting on your purpose for joining—this intention will help guide you throughout the journey.

To experience the 7 Day Mindfulness Challenge, download the Ananda Wellbeing app from the Apple Store or the Play Store.