It’s fascinating when modern science catches up with ancient wisdom, and that’s exactly what seems to be happening with Breath: The New Science of a Lost Art by James Nestor. Upon discovering this book, I was thrilled to see that Nestor references Ayurveda expert Dr. John Douillard, who has been writing about the importance of breath for years.
Nestor highlights Dr. Douillard’s pioneering research on nasal breathing, which was featured in his book Mind, Body, Sport. Dr. Douillard promotes the benefits of nose breathing during exercise to improve endurance and stamina, among other life-enhancing effects.
Numerous studies have confirmed the emotional and physical benefits of deep, slow breathing. For instance, a 2016 study observed how breath activates the amygdala-prefrontal cortex, aiding in emotional regulation. A 2014 study demonstrated how controlled breathing stimulates the vagus nerve, which helps with insomnia. Dr. Herbert Benson, a Harvard cardiologist, became widely known for popularizing deep breathing exercises with his relaxation response technique in the 1970s.
Clearly, the breath is getting a lot of attention from both modern science and ancient traditions.
The Breath in Ancient Wisdom
The COVID-19 pandemic led me to think more about the breath than ever before. With so much focus on respiratory health, understanding ventilators and breathing techniques became widespread. The vagus nerve’s role in calming the parasympathetic nervous system also became more recognized.
Though it’s as old as life itself, breath has found its moment to shine. Ancient Vedic texts, particularly those on pranayama, emphasize the power of breath. Even without modern scientific evidence, the sages of ancient India were clearly aware of its healing potential.
One such ancient text, Rishi Samkhya, delves into the science of breath as a means to control prana, or vital life force. In the Brihadaranyaka Upanishads, written around 700 BCE, it’s stated that “one should breathe in when rising up,” and that “prana strengthens and restores the body.” The texts also describe the Self as “the one who breathes, who is prana of the pranas, and whom prana serves,” laying the foundation for Ayurvedic understanding of breath and prana.
Yoga and Pranayama
I’ve always been captivated by the breath, especially since in many languages, it’s closely tied to the soul, spirit, and the wind. Breath is even associated with inspiration and life itself.
We enter the world with an inhale and leave with an exhale. When I began practicing yoga and meditation years ago, I learned that breath is central to both. I was taught that the mind and body’s movements are directly connected to the breath. I was so deeply influenced by this understanding that I eventually opened a bookstore called Breathe Books in the early 2000s, which later became Breathe Bookstore Café and evolved into Breathe Ayurveda.
Breathing Practices
Pranayama has numerous profound benefits. Most traditional breath practices involve breathing through the nose, though some use mouth breathing. These practices are tailored to balance the doshas: Sheetali for cooling pitta, Nadi Shodhana for grounding vata, and Bhastrika for energizing kapha.
Nose breathing is particularly beneficial for producing nitric oxide (NO), a compound whose discovery earned the Nobel Prize. NO delivers oxygen deep into our tissues, including plasma, blood, muscles, fat, bones, nerves, and reproductive organs. It supports immunity, helps maintain a healthy weight, improves sexual function (as seen in the action of Viagra), and boosts mood. All of this is achievable simply by breathing through the nose.
From an Ayurvedic perspective, the nose is seen as the gateway to the brain and consciousness. Ayurveda even recommends nasal lubrication (nasya) to enhance prana flow. Infused nasal oils can also promote mental clarity, reduce stress, and ease tension.
Chanting and Prayer
Chanting and prayer can amplify the benefits of breath. Many studies show how chanting specific syllables for a set duration can enhance emotional and mental health, along with offering physical benefits.
Nestor discovered that inhaling for six seconds and exhaling for six seconds provides the powerful benefits of slow breathing. Many mantras and prayers, such as Om Mani Padme Hum and Sa Ta Na Ma, are six seconds long, aligning perfectly with this breathing pattern.
How Breath Affects Our Health
In Breath, Nestor highlights that many modern health issues stem from improper breathing. The structure of our face, jaw, and teeth is closely linked to how we breathe. Mouth breathing can lead to misalignments in these areas, potentially affecting sleep, immune function, and overall health.
Conversely, breathing through the nose and practicing proper belly breathing can slow the heart rate and help stabilize blood pressure. Both modern science and ancient texts show that deep, belly breathing creates a perfect exchange of oxygen and carbon dioxide.
Unfortunately, many people rush through life and even rush their breath. Short, shallow breaths only reach the upper lungs, triggering a stress response that people often don’t even realize. This rapid breathing activates the fight-or-flight system, releasing stress hormones.
Luckily, most of us aren’t being chased by a tiger. But even small daily stressors—like traffic or interruptions—can trigger this response, which can have damaging long-term effects on health.
Deep, slow breaths, on the other hand, reach the lower lungs, providing a sense of relaxation and healing. Pranayama helps us fully engage our lungs and unlock the healing power of breath.
Relearning How to Breathe
Deep belly breathing is the antidote to stress, anxiety, and many health issues. It reduces the fight-or-flight response, alleviates stress, and supports a strong foundation for meditation, yoga, and restful sleep.
Although modern science now confirms the benefits of pranayama, many of us still forget how to breathe properly. Most of us have never truly been taught the correct way to breathe.
We often hold our breath just when we should be breathing deeply. Notice if you’re holding your breath right now.
Another challenge is that deep inhalations expand the belly, and many of us are self-conscious about our stomachs. In my meditation classes, I show how deep breathing works by placing my hands on my belly, watching my fingers separate as I inhale and come together as I exhale. For many people, the idea of letting their stomachs expand is uncomfortable, since society has taught us to hold them in. But it’s time for this paradigm to change. A soft, breath-filled belly is a sign of health.
Are we willing to prioritize our health over vanity? Holding our stomach muscles tight during a deep inhale restricts proper breathing and can lead to imbalances.
The Breath of Life
Before modern science, the great rishis understood deep breathing through cosmic wisdom. Cosmic Breath is prana—the life force that infuses all existence. Without prana, there is no life.
We now know that deep, mindful breathing increases prana through nitric oxide and activates the parasympathetic nervous system, helping the body heal and repair itself. Whether you call it vagus nerve breathing or pranayama, the outcome is the same: happiness, health, and a stronger immune system!
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