The Art of Breathing Less

Over the past several months, my hatha yoga practice has quietly shifted focus. Behind the scenes, far from the contorted shapes I often post on Instagram, my attention has turned inward, towards the breath. More specifically, towards breathing less and gently building my CO₂ tolerance.

This shift has transformed how I move, how I sit, even how I hold my postures. But these changes aren’t visible in photographs. They’re subtle, internal, and deeply felt. They stem from a simple yet powerful realization: that the breath—its rhythm, depth, and pauses—holds the key to vitality, longevity, and calm.

You might ask, “Isn’t yoga always about the breath?” And yes… and no.

Yes, breath is central to yoga. But over time, you begin to notice that it’s not just about more breath or bigger breaths. It’s about subtlety, efficiency, and sensitivity. Sometimes, it’s about breathing less. Quietly. Slowly. Thoughtfully. And that’s when everything begins to shift.

What brought this understanding to life for me was swimming. The way the breath flows in water—the long, controlled exhalations and quick, purposeful inhalations—mirrors the pranayama technique of extending the exhale, something we know as the 1:2 ratio in Nadi Shodhana (alternate nostril breathing). The longer exhale is key. In swimming, it happens naturally. And during flip turns, when I instinctively hold the breath out—bahya kumbhaka—I realized how intimately this mirrors the most potent of breath holds in yoga.

This connection between swimming and yoga took my breathwork to a new depth, both literally and metaphorically. It made me sit up and pay attention to something I’d always known but never quite understood in my body: CO₂ tolerance is not just a performance tool; it is a vital marker of health and inner stillness.

Let me explain why.

Contrary to popular belief, carbon dioxide isn’t just a waste gas to get rid of. When we breathe slightly less than usual, a technique known as mild hypoventilation, we allow CO₂ levels in the body to rise gently, and this brings surprising benefits:

• It increases blood flow to the brain and heart (vasodilation)

• It opens the airways and lungs for more efficient oxygen exchange (bronchodilation)

• It enhances oxygen delivery to your cells, boosting your energy as much as 18 times over

• It stimulates digestion by increasing hydrochloric acid production

• It reduces cravings for heavy, processed foods

• And most significantly, it activates the parasympathetic nervous system, bringing us into the rest-and-digest state where healing and recovery happen

Of course, learning to use all the muscles of breath and exploring the many ways we can breathe is a conversation for another time. But as we go deeper into yoga, pranayama, and physical movement, one truth becomes increasingly clear: the less we breathe, the more alive we feel.

For me, yoga and swimming are no longer separate practices. They inform each other, support each other, and reveal each other. And I’m endlessly grateful to have found them both.

These days, I find that I’m barely breathing during asana—not out of tension, but because my body simply needs less. The breath is quieter, the effort more refined. When we breathe less, the diaphragm moves with precision, the nervous system softens, and we slip into a state of ease where the real practice begins.

Class update: 

If you have any questions or interested in online classes, please feel free to email me at ✨[email protected]✨

Upcoming Kashmir Yoga Retreat:

25th to 30th June

Limited spots available. Let me know if you would like more details :)