Could this one breathing tip help you live longer?
When we think about health and longevity, we often focus on nutrition, exercise, and sleep. Whilst these are arguably key ingredients to living healthier and longer, there’s something far more simple and often overlooked that impacts every system in the body and that is the way we breathe. Take a moment to become aware of how you breathe here now just reading this simple blog. Is your breath all in the shoulders, short and shallow sips?
Well, you’ll find that most of us spend our days breathing quickly and shallowly into the chest. This happens almost automatically when we’re stressed, rushing, or even just sitting at a desk. The problem is that shallow chest breathing keeps the body in a low-level “fight or flight” state, tricking us into thinking we’re in danger even when the stressor is something as small as a work email, traffic jam, or a messy kitchen.
Our nervous system hasn’t evolved to distinguish between real, physical danger and modern-day stress. So, while our lives may be less “survival based” than our ancestors, our bodies still release the same stress chemicals when we encounter everyday frustrations. Over time, this constant drip of stress hormones leads to inflammation, poor sleep, fatigue, and a weakened immune system.
The antidote? Belly breathing.
What is belly breathing?
Belly breathing, also known as diaphragmatic breathing, engages the diaphragm fully. Instead of lifting the chest and shoulders to breathe, you expand the belly on the inhale and gently contract it on the exhale. This simple shift stimulates the parasympathetic nervous system, your body’s “rest and digest” mode.
When you practice belly breathing, your heart rate lowers, blood pressure balances and your body gets the signal that it is safe. Over time, this helps build resilience, reduce stress, and even improve longevity.
Why Yoga could help significantly with this principle
Yoga naturally incorporates breath with movement. Whether you’re flowing through postures or sitting in meditation, the practice encourages slower, deeper breathing patterns. This not only calms the nervous system but also improves flexibility, circulation, and heart health, all of which contribute to a longer, healthier life.
A simple breathing practice to try
Here’s an easy technique you can do anywhere, anytime you feel tense or overwhelmed:
Sit or lie comfortably, placing one hand on your belly and one on your chest.
Inhale slowly through your nose for a count of four, letting the belly rise under your hand first then slowly up into your chest letting your chest expand outwards without the shoulders lifting.
Exhale gently through your nose or mouth for a count of six, allowing the chest and belly to fall.
Continue for 3–5 minutes.
This short reset helps your body shift gears from stress mode to recovery mode.
Bringing it into daily life
Take a few minutes of belly breathing before sleep to encourage deep rest.
Use it in the middle of the workday when stress builds.
Incorporate it into your yoga or movement practice for a more mindful connection to your body.
By making breath a conscious part of your routine, you’re not only calming the mind in the moment but also creating the conditions for long-term health and vitality. Want to give this a try on a deeper level? Try this simple breathing exercise below. Here on Sculpted by Marcella, we have over 900 classes including yoga, Pilates, Barre and Breath work just like the one below.