Ms. Palak Dengla Chief Physiotherapist, Aster RV Hospital, Bangalore

We breathe nearly 20,000 times a day, yet most of us are breathing incorrectly. And that matters
more than we realise. A significant proportion of modern lifestyle disorders have a strong
psychosomatic component. This does not mean diseases are imaginary. It means chronic stress and
emotional overload significantly influence their onset, progression, and severity.

At the centre of this is the autonomic nervous system, which has two main arms:
 Sympathetic nervous system  the “fight-or flight” stress response
 Parasympathetic nervous system  the “rest, repair, and recovery” response
When we live in constant mental pressure, the sympathetic system remains overactive. This keeps
cortisol elevated and promotes chronic low-grade inflammation, a silent contributor to:

 Hypertension
 Type 2 diabetes
 Thyroid imbalance aggravation
 Chronic neck and back pain
 Digestive disturbances
 Insomnia and fatigue

Over time, inflammation and nervous system imbalance reinforce each other. Your breath is the
fastest way to interrupt this cycle. Slow, conscious breathing shifts the body from sympathetic
overdrive to parasympathetic calm, lowering stress hormones, improving circulation, and enhancing
recovery. Clinical observations suggest that 60–80% of chronically stressed adults show
dysfunctional breathing patterns.

5 Powerful Breathing Techniques
1. Diaphragmatic Breathing (Abdominal Breathing)
The diaphragm is a large, dome-shaped muscle located at the base of the lungs. Diaphragmatic
breathing is intended to help you use the diaphragm correctly while breathing. This technique,
commonly known as belly breathing, offers several benefits to your body, including reducing your
blood pressure and heart rate and improving relaxation.

This practice requires participants to perform an inhale through the nose, allowing the abdomen to
rise
2. Box Breathing
Box breathing is a deep breathing technique that can help you slow down your breathing. It works
by distracting your mind as you count to four, calming your nervous system, and decreasing stress in

your body. This rhythmic breathing stabilises heart rate, reduces anxiety, and improves
concentration. This method proves effective during high-pressure situations. It helps people take
back control of their mental state.

3. Alternate Nostril Breathing
This technique is excellent for restoring emotional and neurological balance. It requires practitioners
to breathe through one nostril before switching to the other, which helps establish brain hemisphere
balance.
4. 4-7-8 Breathing
Often referred to as a natural tranquilliser for the nervous system. The prolonged exhalation
stimulates the vagus nerve, activating parasympathetic calm and reducing anxiety.
The body achieves deep relaxation through the process of inhaling for four counts and holding the
breath for seven seconds before exhaling for eight seconds.
5. Humming Breathing (Bhramari-Inspired)
Inhale normally, exhale with a gentle humming sound.
Humming increases nitric oxide production, enhances sinus ventilation, and stimulates vagal tone,
promoting deep relaxation.
Bottomline
Think of breathwork as neurological hygiene:
 5 minutes on waking
 5 minutes before sleep
 2–3 minutes during stress
Slow breathing improves heart-rate variability and oxygen delivery, enhancing Memory, Focus,
Cognitive clarity, and Productivity.

In a world where stress drives inflammation and disease, breathing correctly may be the most
underused preventive medicine. Sometimes healing does not begin with a prescription. It begins
with one conscious breath.