The Rhythm We Forget

Most of us never give much thought to our breath. It’s always there, happening in the background, the quiet rhythm that keeps us alive. We can go days without food or water, but if our breath stops, we’re gone in minutes. That’s how essential it is. And yet.. even though breathing is the most natural thing we do, many of us don’t know how to do it well. For years, I was one of them!

Our breath is highly adaptable to the environment we live in, and in today’s fast-moving world, where stress and responsibility dominate, we tend to keep our bodies and minds in a constant state of alert. Without noticing, our breath follows this pattern and becomes shallow, tight, and restricted to the chest. This shallow breathing signals to the nervous system that there is a threat, which keeps the body in a loop of stress. It is ironic that the very environment that overwhelms us causes us to breathe in a way that multiplies the tension we carry, and through this pattern we end up creating more stress within our own system. When the brain is dysregulated and the nervous system is on constant alert, the mind begins to race, which can easily lead to overthinking, heightened anxiety, and for some, even panic attacks.

My Journey Into Diaphragmatic Breathing

For years before I began my mindfulness journey, I did not realize that I had no awareness of how to breathe from my diaphragm. My default was chest breathing, and I believed that was normal. Part of the reason was tied to body image. As a woman, I grew up with the idea that keeping the belly pulled in was necessary to look good, and letting it expand felt like a failure. This belief is common, shaped by unhealthy social constructs that suggest appearance is more important than how we actually feel inside.

As a child, I struggled with anorexia and eating disorders, which made my looks feel central to my identity. My body image defined me for many years until I discovered my inner world and realized that there was so much more to me than what could be seen on the outside.

When I started to turn inward and explore mindfulness, one of the first things I had to learn was how to breathe. Diaphragmatic breathing, which is a slow, full, intentional inhale that allows the belly to expand followed by a long and steady exhale, changed everything for me. It calmed my mind, grounded my body, and gave me something I could rely on whenever life felt overwhelming. As my journey deepened, I had the opportunity to work with wonderful breathwork teachers who taught me many powerful techniques, which I will be sharing with you over time in this blog. I also began exploring the science behind breath, and today I want to share a few studies on diaphragmatic breathing, since it is the very first step toward mindful breathing.

What Science Says About Breath

Often, we assume that the only way to release tension or feel better is to fix something external, by changing our circumstances. But lasting change comes from regulating our inner state: our thoughts, our feelings, and our breath. Tension builds from within, and once we learn to master ourselves, we can remain balanced even in the middle of a storm.

Today’s Exercise: Exploring Your Breath

For today’s practice, I invite you to explore your breath. Most people go through life without ever doing this, and at first it can feel challenging to regulate the breath, to breathe into the belly, or to take slow deep breaths that feel natural.

1. Find your position. Sit on a chair, rest on your mat, or lie down in a way that feels comfortable. Take a moment to arrive, allowing yourself to rest in stillness as your energy settles. Place one hand on your chest and the other on your belly.
2. Notice your natural breath. When you are ready, bring your awareness to your breathing. Do not change anything at first. Simply notice how you breathe. Where does your breath naturally flow? Into your chest or into your belly?
3. Shift into diaphragmatic breathing. If you notice that your breath moves mostly into your chest, gently redirect it toward your belly. Inhale slowly through your nose and guide the breath down until your belly expands under your hand. Try to keep the hand on your chest as still as you can.
4. Exhale with control. Release the air slowly through your mouth and allow your belly to fall back toward your spine. Let the exhale last as long, or slightly longer, than the inhale.
5. Repeat with awareness. Continue this cycle for ten breaths. With every inhale, invite relaxation into your body. With every exhale, imagine tension and stress leaving you.
6. Close with observation. After a few minutes, return to your natural breathing and notice how you feel. Has your mind become quieter? Do you feel more grounded in your body? Stay with these observations for a moment before returning to your day.

If this does not feel natural at first, do not worry. Practice will make it easier. Spend a few minutes each day focusing on your breath, and in time you will naturally become more aware of it. Remember that your breath is one of the greatest tools you carry with you.