Breathing is such a natural activity that we rarely think about it. It happens automatically, on the edge of our awareness. However, just like we can choose how many times to chew our food or how long our strides are, we can also choose how we breathe. When we breathe correctly and deeply, our cells receive the oxygen they need for healthy and normal functioning.
Most of the time, we breathe on autopilot, letting our emotional and physical states dictate the depth and speed of our breath. But we can also consciously control it, like when we hold our breath passing by vehicle exhaust or take a deep breath while smelling a flower.
You Are What You Breathe
In yoga, the focus is precisely on choosing how to breathe. By practicing breathing through yoga poses (asanas) and yogic breathing (pranayama), we improve the quality of our breathing, both during practice and in everyday activities.
How to Start: The Path to a Meditative State
For the body to function properly, every cell needs to breathe: it takes in oxygen, burns it for energy, and releases carbon dioxide. This process is called cellular respiration and depends on gas exchange—oxygen enters the lungs from the atmosphere, travels through the blood to the cells, and at the same time, carbon dioxide from the cells travels back to the lungs and is exhaled into the atmosphere.
When we breathe deeply and correctly, our cells get enough oxygen to function optimally. However, if our breathing is shallow and erratic, our cells may experience hypoxia (lack of oxygen). This can lead to fatigue, slow metabolism, and, if prolonged, illness.
Minute and Alveolar Ventilation
To measure how much air we inhale and exhale in a given period, we start by measuring minute ventilation—the amount of air that enters and leaves the lungs in one minute. To calculate this, multiply the amount of air inhaled and exhaled in one breath (about 500 ml during relaxed breathing) by the number of breaths per minute (about 12). Thus, minute ventilation equals approximately 6000 ml of air passing through the lungs per minute.
However, a more important measure is alveolar ventilation, or the amount of air that reaches the alveoli (the tiny air sacs in the lungs where gas exchange occurs). The “dead space” refers to the parts of the respiratory system (nose, trachea, bronchi) where no gas exchange takes place. The physiological dead space is the alveoli where membranes are closed and gas exchange does not occur.
During normal breathing, about 20% of alveoli aren’t functioning because their capillaries are closed. During physical exertion, these capillaries open, increasing the surface area for gas exchange. The air in the dead space is about 150 ml, and alveolar ventilation per minute is approximately 4200 ml. Most people breathe faster than 12 breaths per minute (around 24 to 30), but there’s little difference in alveolar ventilation because the amount of air per breath decreases (Tidal Volume).
To improve lung functionality, increase respiratory volume, and slow down your breathing, the following simple breathing exercises can help. Breathing in fresh air outdoors is especially beneficial, not only increasing lung capacity but also boosting energy levels and improving mood.
Breathing Exercises to Increase Lung Capacity
- Mountain Pose (Tadasana)
Stand with your feet together and stretch your body upward, keeping your shoulders relaxed. Engage your lower abdomen slightly and lift your thigh muscles upwards while grounding your tailbone. On the inhale, lift your arms to touch above your head, and on the exhale, lower them while stretching the torso upwards, as if you’re “emerging from water.” Breathe deeply and slowly through your nose. Repeat 12 times. - Forward Arm Raises
From the same starting position, raise your arms forward until they reach your ears, and lower them back down. Repeat 12 times.After each exercise, stay in the Mountain Pose for 2 complete breaths, focusing on calmness and stillness.
- Abdominal-Thoracic Breathing
Lie on your back with your legs and arms extended beside you, palms facing upwards. Inhale through your nose, first filling your lower abdomen, then your upper abdomen, and finally your lungs. Exhale by emptying your lower abdomen, then upper abdomen, and finally your lungs. This type of breathing helps you utilize 100% of your lung capacity. - 1:2 Breathing Ratio
Once you’ve mastered abdominal-thoracic breathing, add a 1:2 breathing ratio. Inhale for a count of 3, and exhale for a count of 6. When your exhale is twice as long as your inhale, it naturally slows your heart rate, bringing a sense of relaxation. This connection between breath and heart rate is known as respiratory sinus arrhythmia.
Improving your breathing can enhance your performance in sports like running, team sports, skiing, and swimming. In the next part, I plan to write about how breathing can improve athletic performance, solve insomnia, boost energy, and introduce more advanced pranayama exercises.
Thanks for reading!
