How breathing patterns change your emotional state

Authored by: Dr Hansaji Yogendra, The Yoga Institute

The simplest and effortless act that we do all day and night is to breathe. But did you know that every emotion we feel slightly alters the depth and rhythm of our breath? And this happens the other way round too. How we breathe influences how we feel too.

The Language of Breath

If you observe your own breath, you will find that when you feel any tension, your breath may become shallow and erratic. Anger may make it fast and forceful. When you are relaxed, your breath may seem slow, deep, and smooth. So, breath is not a mere mechanical exchange of oxygen and carbon dioxide. It significantly mirrors the condition of one’s mind.

The Haṭha Yoga Pradipika states:

चलेवातेचलंचचत्तंचिश्चलेचिश्चलंभवेत्।
As the breath moves so does the mind. When one is made steady the other is steadied.

Effect of Emotions on Breathing Patterns

Here are a few common emotional states and their effect on breathing patterns along with a scientific reason for each:

Anger
Breathing pattern – forceful inhalations, breath-holding, tightness in the abdomen
Reason – pressure gets built up in the body, muscular tension

Anxiety
Breathing pattern – shallow, rapid breaths
Reason – increases sympathetic nervous activity or the fight-or-flight response, raises heart rate

Sadness
Breathing pattern – sighing, longer exhalations
Reason – heaviness in the chest, reduced energy

Fear
Breathing pattern – breath holding, sudden gasping
Reason – surge of adrenaline, temporary shutdown of cognitive ability

Joyfulness
Breathing pattern – deep, slow breaths
Reason – Parasympathetic nervous system activated, reduction of stress hormones, stability of heart rate

Scientific Explanation of What Happens in the Brain

Modern studies on breath are now supporting what is stated in the yogic texts.

• Activation of the vagus nerve – Deep and slow breaths naturally stimulate the vagus nerve, which calms the heart, digestive organs, and the brain. This eases the body into a parasympathetic mode.
• Regulation of amygdala activity – Amygdala is the brain’s emotional alarm system and breathing consciously reduces its activity to make a person feel relaxed.
• Increase in GABA levels – Some yogic breathing techniques increase gamma-aminobutyric acid (GABA) which is a neurotransmitter that reduces anxiety.
• Improved heart rate variability (HRV) – Breathing deeply causes high HRV, and therefore, leads to better emotional regulation and mental strength.

The Yogic View of Breath as the Bridge

Breath is the medium yogis used to tame and master the monkey mind. In Indian philosophical language, it is called ‘prana’. When it flows freely, our physical and mental systems function harmoniously. However, when it is blocked, some imbalance is likely to set in. Breath can be used consciously to manage what is unconscious such as our heart rate or emotional responses. Hence pranayama is not just a technique in yoga – it is a doorway to deeper truths.

At The Yoga Institute, more than a 100 years ago, Shri Yogendraji explained ‘prana’ as ‘bioenergy’. He was the first yogi to modify the traditional pranayama to suit the modern individual. Shri Yogendraji formulated easy and simple to follow techniques which are called Yogendra Pranayama. Among these, one very powerful technique is Yogendra Pranayama IV or Diaphragmatic breathing which has a calming effect on the nervous system and leads to emotional wellbeing.

How to Practice Yogendra Pranayama IV or Diaphragmatic Breathing

Most people have a shallow breathing pattern and they use only their chest and upper lungs. Unfortunately, this does not supply adequate oxygen to the body and can lead to tiredness and other physical and mental health issues. This pranayama is done supine, as the position aids maximum movement of the diaphragm. Let us see how to practice Diaphragmatic breathing.

Starting position:
Lie supine and pull up the knees, close to the hips.
Keep the feet 1 foot apart or hip width; knees close to each other.
Place your hand on your abdomen.
One hand can rest on the side of the body, palms facing up or down, as per your comfort.
Eyes kept closed.

Steps:
1. Inhale gently, moving the abdomen upwards.
2. As soon as inhalation is complete exhale out smoothly, being aware of the abdomen falling or sinking in.
3. Keep the inhalation and exhalation count equal as per your comfort.

Practice this as per your capacity and comfort, count not to exceed 3 seconds and do 10 rounds per session. Everybody can do this pranayama.

In the beginning, it may take time to master this technique, especially if one is used to shallow chest breathing. When you practice consistently, you will experience the many benefits of breathing from the diaphragm. Diaphragmatic Breathing has a soothing effect on your nervous system and relaxes your entire body. Hence, it brings quietude and inner harmony.

When Should You Breathe Deeply

Since deep breathing helps in maintaining balanced emotional states, it is important to become more aware of your breathing patterns throughout the day and consciously make an effort to breathe deeply every now and then so that it becomes a habit. Deep breathing is especially good in certain situations such as the following.

Before going to sleep:
Practicing deep breathing just before you turn in to sleep, or even when you lie down in bed to sleep can help with conditions such as insomnia.

During stressful moments:
Deep breathing will calm your nerves and lower your stress if you practice it in moments of anxiety such as just before an important meeting or a performance.

Before meditation:
Deep breathing makes any meditative experience better by clearing your mind and inducing relaxation.




Breath is life. Every living creature breathes from birth to death. Breath is the basis of our very existence. Unfortunately, we don't give it much attention. If you begin to pay more attention to your breath, you will be surprised by its powers. Breathing mindfully and deeply has several emotional, mental and physical benefits.

Emotional healing begins when one realizes that something as subtle as one’s breath holds immense power. If we train our breath, emotions follow. And when we still our breath, our mind can become a mirror.


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