Breathing slowly and deeply is important because when we do so, we are sending a message to the brain that we are in a calm state and that there is no danger, that we are safe.
On the contrary, if we breathe quickly and shallowly through our mouth, we are telling our nervous system that we are in danger and that we must prepare to fight or flee from a situation that poses a risk to us.
As a result, hormones such as adrenaline will be released in our body, preparing us for such a situation.
The problem is that, in reality, the danger does not exist, but this state of breathing and activation can be prolonged for a long time and cause a state of chronic inflammation in our body.
Many people tend to inhale more than they exhale, breathing superficially without properly activating the diaphragm. But exhaling properly, especially with long, complete exhalations, is one of the simplest and most effective ways to activate the parasympathetic nervous system, which is responsible for calm and recovery.
- When you lengthen your exhalation, your heart rate slows down and your body interprets that there is no danger.
- This reduces the activity of the sympathetic nervous system (stress, fight or flight) and activates the relaxation response.
- On a mental level, pacing your exhalation creates an effect similar to a conscious pause, which helps calm racing thoughts.
Also, if we apply breath retention consciously and deliberately, as in Yantra Yoga, this can also bring us many benefits. When we hold our breath, we increase CO2 levels and can increase
our resistance to CO2.
Many people think that carbon dioxide (CO2) is just a waste gas. In reality, it is essential for our bodies to function properly.
A certain level of CO2 is needed to release oxygen from blood cells to tissues: this is the famous Bohr effect.
If we have low CO2 levels (as happens when we breathe too quickly), oxygen is trapped in the red blood cells and does not reach the muscles, brain, or heart.
When you hold your breath, CO₂ levels rise.
This trains your body and brain to better tolerate that feeling of “wanting to breathe,” which is often just a sign of increased CO2, not a real emergency.
Over time, this makes you more resistant to stress, calmer, and more efficient in terms of breathing.
Yantra Yoga and Respira Method teacher, Mindfulness facilitator, advanced Oxygen Advantage ® instructor.
