By Stephanie Bucklin
Years ago, I faced some of the most overwhelming experiences of my life— a series of panic attacks. Much of my life, I’ve experienced a high level of anxiety. For a time, I just dealt with the intense emotional trauma of the panic attacks, and I would have several days of depression that followed each one. But one day, during an intense panic attack moment, I discovered a surprising truth: my breath held the key to calming the storm within. I realized in that moment that I was almost holding my breath – when I began to breathe deeply again, I calmed myself down and completely stopped the panic attack. Since then, breathing has become one of my most trusted allies, guiding me through stress, anxiety, and the demands of daily life.
This blog is an invitation to explore the art and science of breath as a tool for self-regulation, healing, and empowerment. Whether you’re navigating a stressful workday, a challenging yoga pose, or a moment of deep emotional turbulence, your breath is always with you, ready to offer support.
Breath and Movement: Insights from Yoga and Exercise Science
In my yoga practice, I learned that breath and movement are deeply connected. Yoga philosophy teaches that the breath should guide each movement, creating a seamless flow. When my breath becomes strained during practice, I pause, take a deep inhale, hold it briefly, and exhale slowly. This mindful approach not only restores my energy but also deepens my presence on the mat.
Interestingly, exercise science echoes a similar principle. When lifting weights, exhaling during exertion maximizes strength and stability. This interplay between breath and movement highlights a universal truth: when we synchronize our breath with our actions, we access a greater sense of control and power.
The Science of Breathwork
Years after my initial discovery, I delved deeper into the world of breathwork. I learned how conscious breathing could regulate the nervous system, shifting us from the fight-or-flight response (sympathetic nervous system) to a state of rest and recovery (parasympathetic nervous system). This simple practice can cool down the body’s stress response, allowing us to approach challenges with clarity and calm.
One breathwork concept that resonates deeply with me is “water up, fire down.” This method, which I learned recently, focuses on cooling the nervous system by balancing the energy in the body. It’s a reminder that the breath is not just about oxygenating the body—it’s a tool for harmonizing our inner state.
Lessons from Yogic Texts
In my lifelong study of yoga, I’ve been inspired by teachings from Patanjali’s Yoga Sutras. The Sutras emphasize pranayama—the practice of breath control—as a foundational step toward mastery over the mind. According to Patanjali, “When the breath wanders, the mind is unsteady. But when the breath is calmed, the mind too will be still.” This insight underscores the power of breath in cultivating mental clarity and focus.
Another text that shaped my understanding is an old book called Hatha Yoga written in the 1940s by Yogi Ramacharaka. The author emphasized the importance of nasal breathing, condemning the widespread habit of mouth breathing as a source of illness. Inspired by his teachings, I became intentional about breathing through my nose, especially in public. The results have been remarkable: improved immunity, fewer allergies, and a general sense of well-being.
“Breathing may be considered the most important of all of the functions of the body,
Yogi ramachakra, Science Of Breath – A Complete Manual of the Oriental Breathing Philosophy
for, indeed, all the other functions depend upon it.”
The Science and Magic of Nasal Breathing
Breathing through the nose is more than just a method for taking in air—it’s a crucial process for optimizing our health. The nose acts as a natural filter, trapping dust, allergens, and pollutants before they enter the lungs. Additionally, nasal breathing warms and humidifies the air, making it gentler on the respiratory system. This filtration and conditioning process enhances immunity and overall lung function, reducing the risk of illness. Simply put, nasal breathing is the body’s first line of defense against environmental stressors.
From a yogic perspective, nasal breathing is also the gateway for prana, or life force energy, to enter the body. Prana flows into the olfactory nerves through the nose, nourishing the brain and nervous system. By practicing a four-square breath—inhale, hold, exhale, and pause for equal counts—you can harness this pranic energy to calm the body and mind. This technique cools the nervous system, grounds your thoughts, and sharpens your focus. I relied on it countless times in college before exams, and to this day, it’s my go-to method for finding clarity in high-pressure moments. The next time you need to reset, try nasal breathing and let your prana guide you to balance.
Thriving Under Pressure
In my book, Thriving Under Pressure: Stress Mastery for the Modern Age, I explore the role of breath in managing stress. I wrote:
“The breath is a bridge between the body and the mind. When we learn to control our breathing, we gain access to an inner calm that transcends the chaos around us.”
–Stephanie Bucklin, Thriving Under Pressure: Stress Mastery for the Modern Age
As a business owner, anxiety often tries to take the wheel. With self-awareness, I am able to keep anxiety at bay. Returning to my breath, I reclaim control over my body’s stress response. This simple yet profound practice reminds me that I am not powerless in the face of life’s challenge.
Empowering You to Breathe
My journey with breath has been transformative, and I hope it can be for you as well. The next time you feel overwhelmed, pause and take a breath. Inhale deeply, hold it for a moment, and exhale slowly. Repeat this cycle until you feel a sense of calm returning.
Breathwork is a gift we can all access. Whether through yoga, mindfulness, or simple daily awareness, your breath has the power to ground you, heal you, and guide you back to your center.
I’d love to hear how breathwork has impacted your life. Share your experiences in the comments below—let’s inspire each other to breathe more fully and live more freely.
Take a deep breath, and let’s thrive together.
Namaste,
~S
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