Breathe Better, Feel Better: The Science of Deep Breathing
By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS
When was the last time you thought about how you breathe? Most of us don’t give it much attention—it just happens. But the way you breathe can make a huge difference in how you feel. If you’re stressed, tired, or even struggling with pain, a proper deep breath can be a powerful tool. But not all deep breaths are created equal. Some people think a deep breath means taking a big inhale, puffing up their chest, and shrugging their shoulders toward their ears. This kind of breath, while well-meaning, actually works against you. It puts extra stress on your neck and shoulder muscles, and instead of calming your body, it can leave you feeling even more tense. A truly effective deep breath doesn’t come from your chest—it comes from your belly and engages your diaphragm, the dome-shaped muscle under your lungs.
Why does deep breathing matter? Andrew Huberman, a neuroscientist and professor at Stanford University, often talks about the science of deep breathing. He explains that breathing isn’t just about bringing oxygen into your body; it’s also a way to control your nervous system. When you breathe deeply (the right way), you can lower your heart rate, reduce stress, and activate your parasympathetic nervous system. That’s the part of your body that helps you feel calm and relaxed.
Huberman recommends a simple technique called the physiological sigh to help your body relax almost instantly. Here’s how it works:
- Take two short inhales through your nose. The first should be big, and the second is a smaller “top-off.”
- Then, exhale slowly and completely through your mouth.
This double inhale-exhale pattern is something your body naturally does when you’re crying or falling asleep, but doing it intentionally can quickly reduce tension and anxiety.
What does a “good” deep breath feel like? A healthy breath should feel easy and free. It shouldn’t strain your shoulders, neck, or upper chest. Instead, it should come from your diaphragm, which is like a pump that powers your breathing.
When you breathe from your diaphragm, your belly gently expands on the inhale and falls on the exhale, a process called diaphragmatic or belly breathing. This method is far more efficient than chest breathing, allowing you to take in more oxygen with less effort. However, many people mistakenly tense their upper body when trying to breathe deeply, lifting their shoulders and relying on neck muscles, which can lead to tightness, headaches, and added stress.
Practice this simple exercise for a few minutes a day, and over time, your body will learn to breathe this way naturally.
- Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose. Focus on making the hand on your belly rise while the hand on your chest stays still.
- Exhale slowly through your nose or mouth, feeling your belly fall.
Breathing is self-care! Deep breathing isn’t just about keeping your body healthy—it’s also a way to take care of your mind. Breathwork is a simple but powerful tool for managing stress. Whether it’s through yoga, or neuroscience-backed techniques like Huberman’s physiological sigh, the key is to approach your breath with intention and awareness.
The next time you feel overwhelmed or tense, take a moment to pause. Place your hands on your belly, take a slow, gentle inhale, and let your exhale carry your stress away. A deep breath isn’t just about oxygen—it’s about giving your body and mind the space to reset, relax, and reconnect. Try this short video!
