
Breath awareness: bringing about a state of calm
Fiona Hardie explains why correct breath is a fundamental pillar of health.
Completely underutilised, underrated and ignored, our breath is the one thing that keeps us alive. An untapped resource. Without it we die. Simple as that.Ā
Itās important to understand how we breathe or are supposed to. Simply put, we breathe through our noses. On the inhale, air enters the nostrils, is warmed and travels through the trachea to arriveĀ in the lungs. From there the oxygen is disseminated to the blood, organs, brain and all the cells to keep us functioning with optimal energy and efficiency.
Our breath is meant to be slow and deep. Where we go wrong is that we breathe shallow, too fast and often more through our mouths than our noses.Ā When we do this, the rest of the body doesnāt benefit from the magic of breath.Ā
Pillars of correct breathĀ
- Nose breathing
- The diaphragm
- Slowing the breath down Ā
When stressed we tend to breathe inĀ a shallow manner, not filling our lungsĀ to capacity with oxygen. We breathe unconsciously and automatically, yet itās also a bodily function which we can control consciously. And in controlling it, we can elicit powerful parasympathetic responses (our rest and digest nervous system which enables the body to function optimally: digestion, sleep, recovery, and most importantly our immune system kicks in), to aid our healing and benefit our physical, psychological and mental well-being.
Each psychological, emotional, and physical state has a breathing patternĀ of which we arenāt fully cognisant. We are aware, of course, when our breath catches from fright or sadness, but we arenāt aware that this shallower breath often becomes our normal day-to-day breathing. This is where the troubles begin. Ā
Nose breathing
The nose is the organ of breath, notĀ the mouth. The mouth is an organ of digestion. Mouth breathing increasesĀ the acid levels in the body. When dealing with any chronic health conditions, itās imperative to keep the acid and alkaline balance stable.Ā
Itās essential to train yourself toĀ nose breathe. The best way to practiseĀ is breathe in through the nostrils for five counts and then breathe out through the nostrils for another five counts. Ensure there is no tension in the shoulders and the air fills the lungs and the belly rises.Ā
It shouldnāt even appear as though you are breathing. Just gently in and out. Feel where the breath is going in your body. Ā
The diaphragm
The rise of the abdomen is important. The diaphragm is an extremely important player in breath. As we inhale, the tummy rises gently, and the diaphragm expands pressing down on the digestive organs.Ā Through connective tissue (fascia), the diaphragm connects to the lining of the lungs, the heart and the digestive organs. This provides a massage to the heart, lungs and all abdominal organs. This is why breathing is so important in assisting constipation, digestion, and detoxification.Ā
The diaphragm is also a stabiliser ofĀ the spine and processes emotions. The correct functioning of this muscle is a critical pillar of your health. FocusingĀ on filling your lungs with air through the nostrils without force is excellent to get the full benefit of the diaphragm. FeelĀ the ribs moving laterally on the inhale.Ā
Slow the breath down
Take it slow. Ideally, you should take four to five breaths a minute. Very often we do far more. A fast rhythm of breath high in the chest is interpreted by the body as a stressful state. So, the goal isĀ to focus on inhaling for five and exhaling for five for a few minutes every hourĀ or so, until you move beyond the fast, shallow breath.Ā
Itās a brilliant technique to utiliseĀ before a chemotherapy session, orĀ when faced with any situation whichmay bring on fear and anxiety. Simply having that awareness of your breath calms the nervous system and reducesĀ the release of adrenalin. Consciously slowing your breath down is a powerful way to get the body to self-regulate and effect a state of change in your emotionsĀ and mood. This enhances the bodyāsĀ self-healing mechanisms.Ā
Visit breathworkafrica.co.zaĀ for further information.
Good reads
- Just BreatheĀ by Dan Brule
- BreathĀ by James Nestor
- The Breathing CureĀ by Patrick G McKeown
Reference
Breathwork foundation course guide.

MEET THE EXPERT – Fiona Hardie
Fiona Hardie, based in the Western Cape, is a Pilates instructor, reflexologist and has experience in Bowen therapy and ear acupuncture. She is currently doing a breathwork course through Breathwork Africa.Ā
Header image by Freepik