Training the Ego: Breathing for Life

Asymmetric Breathing Guide

Asymmetric breathing means making your inhale and exhale different lengths. Usually, you make the exhale longer than the inhale. This simple change helps your body switch between calm and alert states.​

How It Works

Your breathing directly affects your nervous system. When you exhale longer than you inhale, it activates your body’s “rest and digest” mode. This slows your heart rate, lowers stress hormones, and helps you feel relaxed. When you inhale longer or breathe more evenly, it activates your “fight or flight” energy system, making you feel more awake and focused.​

Your body responds to these breath patterns through the vagus nerve, which connects your breath to your brain and heart. The longer exhale signals safety to your nervous system, while balanced breathing signals readiness for action.

To Calm Down

Sit comfortably or lie down. Breathe in through your nose and out through your mouth.

• Inhale slowly for 4 counts.
• Exhale fully for 6-8 counts.
  Repeat for 5 minutes. You’ll feel your chest relax and tension melt away. Use this when you’re stressed, anxious, or need to sleep.​

To Become More Alert

• Inhale deeply for 4-6 counts through your nose.
• Pause briefly for 2 counts.
• Exhale steadily for 4 counts.

Practice for 2-3 minutes. You’ll feel your mind sharpen and energy rise. Use this before important tasks or when you feel sluggish.​

Focus During Exercise and Daily Tasks

Match your breathing to your activity. During intense exercise, use quick inhale-exhale breaths to fuel your muscles with oxygen. For steady activities like walking or yoga, use deeper inhales with longer exhales to maintain focus and prevent fatigue.

Your body tells you what it needs. If you feel tense, lengthen your exhale. If you need power, shorten your exhale and deepen your inhale. The right breath enhances strength, endurance, and mental clarity for any task.​

It’s Always the Right Breath for the Moment

There’s no single “perfect” breathing pattern. Your breath must match what your body needs right now. Fast breathing energizes you for action. Slow breathing calms you for rest or focus.

Listen to your body as your guide. A tight chest means you need a longer exhale. Shallow breathing means you need deeper inhales. Shallow breathing means you need deeper inhales. Your body wisdom shows you the perfect breath each moment.​

How to Practice

• Sit quietly with one hand on your belly.
• Notice your natural breathing pattern first.
• Try the calming breath: 4 counts in, 8 counts out, repeat 10 times.
• Try the alert breath: 6 counts in, 4 counts out, repeat 10 times.
• During movement, sync your breath to your steps or effort.
• Check in with your body after each practice and adjust.

Regular practice makes these patterns automatic. Your breath becomes your most powerful tool for any situation.

Using Asymmetric Breathing to Calm or Alert

Asymmetric breathing means breathing differently on one side of your body than the other. This can change how your nervous system works.

• To calm down: Focus on slow, deep breaths mostly through one nostril (usually the left). This helps your body relax and lowers stress.
• To become more alert: Breathe faster and stronger through the other nostril (usually the right). This wakes you up and raises energy.

Why does this happen? Each nostril affects a different part of your nervous system controlling calmness and alertness. By changing how you breathe on each side, you can shift your mood and focus.

Breathing to Boost Focus During Exercise and Life

When you exercise, your breath helps power your body. Breathing deeply and steadily brings more oxygen to your muscles and brain. This helps you stay strong and sharp.

Breath also guides your movements. Slow breaths can steady your pace in yoga or meditation. Quick breaths can fuel your bursts of speed running or jumping.

How to Practice

• Notice your natural breath. Feel where air enters and leaves.
• Try slowing your breath on the left side to relax.
• Try quick breaths on the right to energize.
• When moving, match your breath to your effort and pace.
• Trust your body to guide your breathing, and adjust as you feel.

Remember, breathing shapes how you feel and act every moment. It’s not just air—it’s your link to calm, energy, focus, and life. Use it well.

Optional Further Reading