The Science of Breath
Lately, there’s been much discussion about “breathing" and the need for better breathing. But what does this really mean? "Taking a deep breath" can mean various things, so let’s explore the advantages of mindful breathing. Much of this information is sourced from my wonderful yoga teacher, Jason Crandell, but I encourage you to research further on your own.
What distinguishes yoga from ordinary stretching is the intentional connection between breath and movement, or the awareness of our breath while holding a pose. This breathwork can either stand alone as its own practice or be integrated into your yoga session. Jason Crandell outlines the significance of incorporating daily breathwork practice in five key aspects.
Breathwork Regulates Our Nervous System Effectively & Efficiently
Breathwork is one of the fastest ways to shift your nervous system state. Just a few slow, steady breaths can help move you out of the fight or flight and into rest and digest. It’s a simple, powerful tool for calming the body and focusing the mind - especially at the beginning or the end of class.
Breathwork Improves CO2 Tolerance and O2 Delivery
Most people think breathwork is all about getting more oxygen - but that’s only part of the story. Improving your tolerance to carbon dioxide (CO2) actually helps your body deliver oxygen more efficiently to your tissues and the brain. Breath retention and slow, controlled breathing are two simple ways to build this vital skill.
Breathwork Improves Focus & Cognitive Performance
When your breath is steady, your mind becomes steady. Practices like slow breathing and simple pranayama techniques help reduce mental clutter and enhance focus. Over time, this can lead to better memory, clearer thinking, and greater presence - on and off the mat.
Breathwork Improves Heart-Rate Variability
Heart Rate Variability (HRV) is a key marker of how resilient and adaptable your nervous system is. Breathwork - especially when you breathe slowly and evenly - can significantly improve your HRV. This means better recovery, reduced stress, and a greater sense of balance throughout your day.
Breathwork Increases & Improves our Interoception
Interoception is your ability to sense what’s happening inside your body - like your heartbeat, breath, or emotional state. Breathwork strengthens this inner awareness by helping you tune into subtle sensations. Over time, this can deepen your self-understanding and support more mindful, embodied choices.
It seems to me that breathing is VERY underrated and should be a daily practice. If you liked what you read, you can listen to the whole explanation by Jason on his podcast, Yogaland, where he breaks this down even more. If you would like to practice breathing techniques that help improve all five aspects above, join me in a yoga session or check out my YouTube channel for Breath Practices.