Change your breath, change your life

Yoga transformed the way I live my life and even the way I breathe.

It all started several years ago during a rough period in my life. In June of 2009, I was diagnosed with breast cancer. I immediately went into treatment and eventually I had surgery. I was beginning to heal from that surgery when I got the news that my mother was sick. Only a few weeks later she passed away. 

I was left in the aftermath: physically, mentally, and emotionally exhausted. As the days went on, I found it hard to take a deep breath and even harder to sleep. I went to my doctor, who recommended that I try yoga.  I took her advice to heart and found a class. There wasn't a lot that I could do in the beginning, but I just kept at it.  

The yoga practice of pranayama

I learned that yoga is a practice of self-inquiry. As I moved deeper into my practice, the weight that I was holding slowly began to lift, and I felt stronger. I started to feel more alive, and I felt my breath. I learned that my shallow breathing was restricting the vital energy in my body.  Yoga calls that energy Prana. I learned that the quality of our breath relates to the quality of our mind. The pace and depth of our breath reflects our mental, emotional, and physiological state.

As I began to practice the slow and deep breathing of pranayama, I created an environment in my body and mind for a deeper calm and a profound sense of letting go, creating a relaxation response I hadn’t felt in years.

The power of pranayama

I’ve witnessed the power of pranayama firsthand, for both my students and myself. Pranayama helps us to reconnect with our body and shifts our awareness away from the chatter in our mind. 

On a physical level, focused breathing creates a sense of calm. By calming the body and mind, it decreases heart rate, blood pressure, muscle tension, and reduces anxiety, all while improving focus and attention. When we change our breath, we can change our mind and our body. However, sustained change takes time. 

First, we have to start and then commit to a regular practice. A great place to start is with a simple breathing practice. My pranayama practice began with what yoga calls "three-part breathing" or "complete breath."  

The practice of complete breath

I would like to share a video with you (see above) that walks you through the pranayama practice of three-part breathing or complete breath. This is a great way to acquaint yourself with this simple, yet powerful, practice that you can do anytime and anywhere. Feel free to watch this video as often as you like for guidance. This practice is where the real work of regulating my central nervous system began for me. 

You can practice three-part breathing any time you need to steady your mind, balance and calm your body, or increase your prana or flow of energy.

Enhance your practice with essential oils

I use lavender essential oil to help facilitate the relaxation response during this practice. The aromatic compounds in essential oils have fantastic benefits. Lavender is specifically known for its calming and relaxing qualities. During my practice, I place a roll-on dilution on my wrists and then inhale deeply or place the oil in a diffuser.   

Change your breath and change your life

What I know for sure is that each time I show up for my practice, yoga gives me the opportunity to connect with my deeper self and I leave feeling better than when I came. I hope that your practice does the same for you. Consider starting today to change your breath and change your life!   

Hope Knosher
Contributor & Founding Member

A bout with breast cancer and the death of my mother left me unable to sleep or take a deep, healing breath. My doctor recommended yoga as a path to recovery.

As I began my practice, I experienced the healing power of yoga. I began to reconnect with my breath and my deeper self. I experienced a release of stored trauma and tension. Gradually, taking a deep breath and getting a good night’s sleep became easier.

Now, I cherish the opportunity to lead others on their journey into yoga through movement, breathing, and meditation. I also share my journey and love of yoga and healthy living through writing, speaking, and soul-inspiring retreats. Learn more or connect with me at I would love to hear from you!

Share Your Thoughts

Ruthy S

August 2, 2018 - 7:41am

I call it my Alone time. But I do it twice a day. once in the morning and an hour before I go to sleep.

Hope Knosher

September 3, 2018 - 5:21pm

Sounds great Ruthy.  Thanks for sharing!

Cindy F 1628508549

June 17, 2018 - 7:08pm

Thanks so much !

Hope Knosher

September 3, 2018 - 5:20pm

You are welcome Cindy!  Thank you for being part of the community.

Lynnette S 1892524160

June 5, 2018 - 6:41am

Thank you for sharing your arort and the breathing technique. Sucha nice way to start the day!

Hope Knosher

June 11, 2018 - 4:09pm

You are so welcome Lynnette!  Glad you are enjoying it:)

Shanna S

May 27, 2018 - 6:38pm

Such an inspiration to read.  Thank you so much for sharing as it was exactly what I needed today.  I will follow your good advice!!

Hope Knosher

June 11, 2018 - 4:10pm

That is so awesome Shanna!  Thank you for the positive feedback.


April 1, 2018 - 1:38pm

This is great! I find it hard to find a good teacher in my area!

Hope Knosher

April 1, 2018 - 6:07pm

Hello Myranda!  So glad you enjoyed it and best of luck on finding a teacher that resonates with you.  Love and Light,  Hope

Carol M 23624450

February 7, 2018 - 2:43pm

Loved your story-Thank you for sharing! This is inspiring for me to get back to my yoga mat after I’ve been away for several months!!

Hope Knosher

April 1, 2018 - 6:07pm

Thanks Carol and so glad to hear it!  Hope you practice is going well.

juan j

February 7, 2018 - 11:54am

So Peaceful :)

Jesse M

January 25, 2018 - 4:31pm

This message is so timely. I recently discovered the power of breath through Tolle’s Conscious Breath exercise. Just being there with our breath really is so healing and soul-awakening. Also to mention, I read a scientific article recently on how mindful breathing soothes the parasympathetic nervous system! Thank you for this wonderful message.

Hope Knosher

February 5, 2018 - 6:36pm

Hey Jesse!  Thanks so much for your comments and so glad you enjoyed this piece.

Elicia S

January 18, 2018 - 5:38pm

Awesome and thank you

Hope Knosher

February 5, 2018 - 6:36pm

You are so welcome!!

Debbie B

January 17, 2018 - 12:27pm

Loved it. Thank you for sharing!

Hope Knosher

January 17, 2018 - 1:46pm

Thanks Debbie!  Have a lovely day:)

April D

January 15, 2018 - 8:06pm

So inspiring!

Hope Knosher

January 17, 2018 - 1:47pm

Thanks so much April!  Thank you or being part of the community and for taking the time to read and watch:)

Nola D

January 15, 2018 - 7:31pm

Nicely done thank you for your instruction

Hope Knosher

January 17, 2018 - 1:47pm

You are so welcome Nola!


January 3, 2018 - 10:07am

Loved it!

Hope Knosher

January 17, 2018 - 1:47pm

Thanks so much!

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