Take a moment to close your eyes and take a deep breath. Feels good, right? Well, that simple act of breathing doesn’t just keep us alive, it can be a gateway to the world of well-being. From boosting physical vitality to calming the mind and soothing the heart, the consistent practice of breathing exercises offers a triple treat of benefits that span across the body, the mind and our emotions. So without further ado, let’s dive into this holistic journey of inhales and exhales that can leave you feeling rejuvenated from the inside out.

Imagine your body is a bustling city, with each cell playing a vital role in keeping things running smoothly. Oxygen is the fuel that powers this metropolis and breathing exercises are your personal delivery system that offer an extra bit of fuel to your hard-working cells. When you practise deep, intentional breathing, you’re flooding your cells with a rich supply of oxygen, improving their efficiency and vitality (Saoji et al., 2019). This oxygen boost in the cells has a phenomenal physiological effect that promotes metabolic processes, enhances energy levels, improves lung function and even bolsters the immune system, turning each breath into a sip of life’s elixir.

In addition to this, if you’ve ever felt overwhelmed by a whirlwind of thoughts brought about by the tempest nature of modern life, breathing exercises can act as your secret weapon for restoring calm. Engaging in conscious breathing patterns, such as deep diaphragmatic breaths or the 4-7-8 technique, activates the parasympathetic nervous system (Zaccaro et al., 2018; Seppälä, 2021). This shift triggers a relaxation response in the body which reduces stress hormone levels, lowers blood pressure, and enhances mental clarity. Through this process, your mind transforms from a chaotic storm to a tranquil garden, where focus and clarity bloom in the gentle breeze.

While our thoughts blow about, emotions can present themselves like waves- sometimes gentle ripples and at other times, rough seas. Breathing exercises provide an anchor in this emotional ocean, allowing you to navigate the waves with grace. By consciously controlling your breaths, you can tap into your emotional awareness and regulate your reactions (Zaccaro et al., 2018; Seppälä, 2021). When faced with a wave of anxiety or frustration, deep breaths become your life jacket, helping you ride the tide with equanimity. With regular practice, this emotional resilience can extend beyond moments of crisis, leaving you better equipped to handle life’s unpredictable waters.

With this, it’s also important to remember that the body, the mind and our emotions are all interconnected features of our human experience. If you consider the body, mind and emotions to be three musicians in an orchestra, breathing exercises act as the conductor, guiding them to harmonise and create a masterpiece of well-being. As you deepen your breath, your body’s systems synchronise, heart rate steadies and blood pressure eases. Simultaneously, your mind’s chatter fades into the background, making way for serenity. The emotional crescendo is one of balance, where you learn to embrace feelings without being swept away by their intensity.

In the end, breathing exercises offer more than just the exchange of gases; they provide a roadmap to holistic well-being. Physiologically, they invigorate your body with vitality. Psychologically, they bestow clarity and focus, allowing you to navigate life’s complexities. Emotionally, they cultivate resilience and provide a refuge amidst the stormy seas of feelings. With each inhale and exhale, you’re not only nurturing your physical self but also tending to the intricate paintings of your heart and mind. So, every now and then take a moment, close your eyes and let the rhythm of your breath guide you to a place of harmony and inner peace.

Author: Tia Naidoo


Saoji, A. A., Raghavendra, B. R., & Manjunath, N. K. (2019). Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda and Integrative Medicine, 10(1), 50–58. https://doi.org/10.1016/j.jaim.2017.07.008

Seppälä, E. (2021, September 17). Research: Why breathing is so effective at reducing stress. Harvard Business Review.


Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 1–16. https://doi.org/10.3389/fnhum.2018.00353