Your breath, your guide: from ancient tradition to scientific discoveries
From the first yogis of ancient India to the Qigong masters of China, breath has always been considered the primary vector of vital energy – prana, qi, or ruah.
Today, neuroscience and respiratory physiology confirm and decode these intuitions: our breathing directly modulates our nervous system, our emotions, and our overall health.
In this article, discover how ancient knowledge meets today's evidence, and how to use your breath as a true guide to lasting well-being.
1. Breath, source of life and energy
Prana in Sanskrit, qi in Mandarin, pneuma in Greek… The great spiritual traditions attributed a central role to breath:
- Prāṇāyāma: a set of breath control techniques in Hatha Yoga, described in the Yoga Sutra of Patañjali (Prāṇāyāma).
- Qigong: Chinese energy practices using breathing to harmonize body and mind (Qigong).
These disciplines aimed not only to strengthen the body, but also to awaken consciousness through controlled breathing.
2. Cardiac coherence and heart rate variability
Recent discoveries show that the breathing rhythm directly influences the autonomic nervous system:
- Cardiac coherence: by breathing at a fixed rhythm (generally 6 cycles/min), optimal coupling between the heart and the breath is achieved.
- Heart rate variability (HRV): an indicator of the body's ability to quickly transition from a stressed (sympathetic) state to a relaxed (parasympathetic) state (HRV biofeedback).
Studies show that practicing cardiac coherence increases HRV by 20–30% in just 5 minutes, thereby reducing stress and improving emotional resilience.
3. Physiological Mechanisms
At the heart of this beneficial effect are:
1- Vagus nerve activation: prolonged exhalation stimulates the vagus nerve, slowing the heart rate and inducing a state of calm.
2- Stress hormone regulation: the practice regularly lowers cortisol and adrenaline levels.
3- Acid-base balance: breathing deeply improves CO2 elimination, optimizing blood pH.
These mechanisms, studied in modern science, give physiological meaning to the ancient teachings about breathing.
4. How to practice daily
To easily integrate these benefits:
- Frequency: 3 5-minute sessions per day (morning, noon, evening).
- Rhythm: Inhale for 4 seconds, exhale for 6 seconds.
- Posture: Sitting, back straight, shoulders relaxed.
- Awareness: Focus your attention on the movement of your diaphragm, without forcing it.
You can accompany the practice with a biofeedback application or simply a visual timer.
Conclusion
Much more than a simple reflex, your breath is a powerful lever for regulating your emotions, strengthening your nervous system, and cultivating a state of deep well-being. By bridging the gap between spiritual traditions—prāṇāyāma, qigong—and scientific discoveries on cardiac coherence and HRV, AKÅSA Biarritz invites you to rediscover your breath as an inner guide.
It's up to you to breathe... and transform yourself.
To learn more
- Learn more about cardiac coherence: HRV biofeedback
- Discover pranayama techniques: Prāṇāyāma
- Explore Qigong: Qigong