Breathing Exercises: Why 10 Slow Breaths Matter
Dr. Boris Wydoff
If I were asked to name the practice with the best ratio of effort to result, I would not name a diet or a treatment. I would name ten slow breaths at an open window, three times a day. It costs nothing, it takes a minute — and it works from the very first time.
We have forgotten how to breathe
Look at a sleeping baby: the belly breathes, the whole body breathes. An adult at a desk breathes with the tops of the lungs — short, shallow, clenched. With that kind of breathing the blood gets too little oxygen, and — more importantly — gives up its waste badly: without a full exhale the lungs never empty, and what should have left stays and gathers in the tissues.
The exhale matters more than the inhale
The main secret of the practice is that the exhale is longer than the inhale. Full, slow, all the way out. The body will take the inhale by itself — deeply and by reflex, because room has been made. And a long exhale calms you too: it switches on the part of the nervous system that is in charge of rest and recovery. That is why a breathing pause is at once a cleansing of the blood and a cure for inner fuss.
The practice itself
- Open the window. Real air, not "a vent in the next room".
- Ten slow deep breaths in and out. The exhale is the longer one.
- Do not lift your shoulders: the belly and lower ribs breathe, not the collarbones.
- Three times a day: in the morning, in the middle of the day, in the evening. And an aired bedroom for the night: cool clean air carries the work on while you sleep.
Where to fit it in
Tie it to something you already do: after your morning glass of water; into the "half-hour rule" if you work sitting down — instead of one more scroll through the news; in the evening before bed instead of a screen. Breathing is the thread that ties all my practices together: the cleansing, the work of the capillaries, and the quiet of the mind.
Common mistakes
Breathing until you see stars — ten calm breaths are enough, no forcing needed. Breathing at a window onto a closed courtyard full of exhaust fumes — choose the time and the side where the air is cleaner. And turning the practice into a duty: this is a minute of pleasure, not an exercise done under the stick.
A WORD OF CAUTION
If you have dizziness or lung or heart disease — no forcing: a calm, comfortable rhythm, and if in doubt, ask your doctor.
Frequently asked questions
Why should the exhale be longer than the inhale?
A full exhale frees the lungs of used air — only then does the inhale bring in a truly fresh portion. A long exhale also switches on the resting nervous system: the inner fuss goes away.
How many times a day should I do the breathing practice?
Three times, ten slow breaths in and out at an open window: morning, midday, evening. One minute per session.
What should I do if deep breathing makes me dizzy?
Slow down: breathe more slowly and gently, without forcing. Dizziness is a sign that you are rushing. If it keeps happening, talk to your doctor.
Go deeper with Dr. Wydoff's materials
The Power of the Mind (e-book, Russian) →Rebirthing Breathwork Practice →
Boris Wydoff — naturopath and author, Ph.D. in nutrition. For over fifty years I have helped people restore health through nutrition, cleansing and the power of the mind — in Europe, America and Asia. About the author →