Why We Don’t Say “Breathe Deeply” in Yoga
If you’ve ever scrolled through social media or dropped into a random yoga class, chances are you’ve heard the phrase “take a deep breath.” It sounds harmless — even helpful — but in the world of yoga, this simple cue can actually be misleading, and at times, unhelpful.
Let’s talk about why.
The Breath Is Already Intelligent
Your breath is designed to self-regulate. You don’t need to make it deeper — your body already knows what it needs.
When we hear “breathe deeply,” most people respond by pulling in air forcefully, lifting the shoulders, expanding the upper chest, and tightening the neck and jaw. This actually recruits the accessory breathing muscles — the scalenes, sternocleidomastoid, and upper trapezius — rather than the diaphragm, which is our primary muscle of respiration.
Instead of calming the body, this kind of forced breathing signals the sympathetic nervous system — our fight-or-flight response — and can create tension, anxiety, or even dizziness.
The Diaphragm: The True Centre of the Breath
The diaphragm sits beneath the lungs like a soft dome. When we inhale, it naturally contracts and moves downward, allowing the lungs to expand. On the exhale, it releases back up, gently massaging the heart and abdominal organs.
This natural rhythm supports digestion, lymphatic flow, and a calm nervous system. But when we override it with big, dramatic chest breaths, the diaphragm can’t move freely. The belly tightens, the ribs become rigid, and the breath becomes trapped in the upper chest — the exact opposite of relaxation.
In yoga, our goal isn’t to breathe more, it’s to breathe better — by restoring space and movement to the diaphragm and letting the breath unfold naturally.
Deep Breathing Isn’t Always Calming
From a physiological perspective, over-breathing lowers carbon dioxide levels in the blood. That might sound good, but we actually need a certain amount of CO₂ to deliver oxygen efficiently to our tissues.
So when someone takes a series of big, exaggerated breaths, they can feel light-headed or anxious — not because they’re lacking oxygen, but because their oxygen can’t be released properly to the brain and muscles.
This is why in therapeutic and trauma-sensitive yoga, we avoid instructing people to “breathe deeply.” It’s safer, and far more effective, to invite awareness instead.
The Yoga Way: Awareness Before Depth
Yoga teaches us to begin with observation.
Notice:
Where does the breath move — chest, ribs, belly, or back?
Can the exhale be softer?
Is there tension we can release rather than air we must force in?
When the body feels safe and supported, the diaphragm begins to move freely again. The breath naturally deepens without strain. This is the kind of “deep breathing” yoga truly teaches — one born from relaxation, not effort.
What I Say Instead
Instead of “breathe deeply,” I use cues that invite presence and softness:
“Notice your natural breath.”
“Let your belly soften.”
“Feel the breath expand into your ribs.”
“Allow the breath to move like a wave.”
These simple phrases help students reawaken their diaphragm, free the breath, and restore the body’s innate balance.
The next time you see “take a deep breath” on social media, remember: depth doesn’t come from volume — it comes from awareness.
Yoga isn’t about controlling the breath; it’s about listening to it. When we respect the body’s intelligence, the breath deepens naturally, safely, and with ease.
So, on your mat and in your life, remember:
You don’t need to take a deep breath —
you just need to take an honest one.
Join me in Kalamunda for gentle, breath-aware yoga that honours your body’s natural rhythm — slow, supportive, and grounded in a mindful practice.
Namaste, Bronika x
