Mindful Breathing

Mindful breathing is the simple practice of long inhales and even longer exhales.

An ideal breath is: 5 seconds inhale, 6+ seconds exhale. As the story goes, some legendary yogis of the Himalayas are said to exhale for over 45 seconds, but you don’t need to breathe like a sage to experience the slow-breathing benefits.

An exhale between six to ten seconds brings with it really good benefits like,

Stimulate the vagus nerve, which activates the parasympathetic nervous system (rest & digest mode)
Increase your heart rate variability (HRV) – a key marker of longevity and resilience
Bring focus, presence, and mindfulness in daily life

Breathing to influence your feelings

It is well known that affect (feelings) impact our breathing patterns. For example: when fear grips us, our breathing becomes shallow and we hyperventilate; when we are calm, it’s slow and steady. But what’s less understood is that we can change our feelings by deliberately changing how we breathe. This is important because by practicing slow, long inhales and extended exhales, we increase lung capacity, which in turn builds emotional resilience – helping us make better decisions, even under stress.

This is the transformative power of a full exhalation.

Just as over-eating is an unhealthy habit, so is over-breathing – short, shallow, and mindless breathing.

I recall one of my former CXOs, whom I reported to as a product manager. He would constantly shift in his chair, fidget with his phone, multitask, and continually burp from acid reflux. But what I remember most distinctly is the huffing and puffing of his rapid, shallow breaths. His office had an overwhelming energy of chaos and pressure. His nervous, hurried breathing infected everyone who entered that room, spreading like a virus.

The worst part? He was making “critical” business decisions in this state.

A well-oxygenated brain is critical for sound decision-making. When you breathe slowly, you change your body’s chemistry. And when you change your body’s chemistry, you don’t just feel better – you think better.

That is Mindful Productivity.

Found this helpful?

If this article resonated with you, please share it on LinkedIn to help me spread the word on Mindful Productivity.

“The deeper and more softly we breath in, and the longer we exhale, the more slowly the heart beats and the calmer we become. People have evolved to spend majority of waking hours – and all of our sleeping hours – in this state of recovery and relaxation.” – James Nestor (Breath)

A simple way to derust your breathing is to practice slow breathing first thing in the morning, as the body is fresh, the mind is clear, and it’s easier to focus on the breath.

Take a normal inhale, then extend your exhale. Make sure you are breathing from the abdomen.
Try to exhale for at least 6 seconds.
As you get more comfortable – inhale for 4 seconds and exhale for 8.
Gradually aim for inhaling 5 seconds and exhaling for 8+ seconds.
Once comfortable, make this a habit by practicing throughout the day – while waiting at a café, reading, or watching TV.

By age 50, most people lose 12% of their lung capacity. After 50, the decline accelerates – more so with smoking, obesity, workaholism, and chronic stress.

Waiting until you “have time” to focus on your breath is like waiting 10 years before you send your car to service.

🚗 Would you do that?

🫁 Your lungs are no different.

Just 10 mins a day on slow breathing goes a long way in slowing your decline.