Umoya — exploring the science and power of conscious breathing

Her second book, Umoya: The Science and Wonder of Conscious Breathing, has just been published. 

Ferial Haffajee: I had read about your work in your first book, and it intrigued me. So, when plagued by anxiety that wouldn’t shift and concerned about becoming drug-dependent, I found your number, made an appointment, and you taught me to breathe. It worked. What happened?

Ela Manga: We activated your breath intelligence. By becoming more deeply aware of your breath and applying specific techniques, we reduced the activity in the part of your brain responsible for triggering stress and threat signals. This helped calm the overwhelming anxiety you were experiencing. 

We also replaced a habitual breathing pattern that was reinforcing your anxiety with a new baseline that supported a balanced nervous system and a sense of calm. Your curiosity and willingness to try a logical, practical approach created the perfect conditions for this transformation. Breathing practices became more than exercises; they offered you a new way of connecting with yourself and engaging with the world.

Q: As a young doctor, you found yourself writing prescriptions and sick notes. What did that teach you about modern medicine, and how is your practice different now?

A: I realised very quickly that I was often treating symptoms without addressing the root causes of illness. I was stuck in a system that perpetuates the idea of a pill for every problem, which frequently led to a cycle of side-effects and further medication. It felt unsustainable and disconnected from the goal of true well-being. Over time, I began to develop a practice that allowed me to listen deeply and observe the interplay between physical illness, lifestyle, trauma and emotions.

Healing, I’ve learnt, isn’t a hierarchical process. It’s not about a doctor handing out solutions, but rather about creating a partnership. My role is to provide a safe space where patients feel empowered to understand their bodies and take charge of their health. Breathing plays a central role in this process. While medication has its place, my focus is on awakening a sense of awe for the body, which naturally inspires people to care for and respect it.

Q: In your introduction, you write about the “impatient pursuit of quick fixes” and the inability to sit with discomfort or complexity. You mention that what we really need are anchors, hope and new visions for the world. Could you elaborate?

A: Ill health – whether personal or systemic – is always complex, involving numerous interacting factors. The journey to wellness is not a quick fix but rather a patient, adaptive process. Unfortunately, both the medical system and the wellness industry often feed our desire for instant solutions, which only deepens dependency on external fixes.

What we are truly seeking are anchors that ground us, hope that sustains us, and spaces of refuge where we can explore the complexities of our lives. Sustainable wellness demands tools, practices and the courage to embrace duality – the discomfort and the joy, the simplicity and the complexity. True healing happens when individuals reclaim their capacity to heal, while healthcare professionals act as guides, equipping them with knowledge, tools and a safe space to grow.

Q: You talk about “conscious breathing”. What exactly is it, and how can someone practise it?

A: Breathing is an automatic physiological function controlled by the autonomic nervous system, which also regulates heart rate, body temperature and digestion. Unlike these other functions, however, breathing is unique in that we can consciously control it. By adjusting the depth, rate and volume of our breath, we can influence physiological processes such as heart rate, brain activity and even emotional states.

Conscious breathing is about understanding and using this relationship intentionally to support mental and physical health. It’s a powerful, accessible and free tool, yet it’s often overlooked in its potential to improve overall well-being.

Q: The book tells the story of people you have worked with, or composite of people. I found these stories very instructive. Terrence, a corporate lawyer, often feels overwhelmed by stress. His story is one that many of us can relate to. How did breathing help ease his stress, and what should we know about our lungs?

A: Terrence’s stress was exacerbated by poor posture and a sedentary lifestyle, which weakened his diaphragm, the primary muscle used for breathing. This reduced his lung capacity and contributed to feelings of breathlessness. When the diaphragm becomes inefficient, the neck and shoulder muscles compensate, leading to shallow upper-chest breathing. This inefficient pattern not only intensifies stress but also perpetuates its physical symptoms. For Terrence, we started by addressing practical ergonomic issues at his workspace. This provided immediate relief. Over time, diaphragmatic breathing exercises helped him to restore efficient breathing and feel more equipped to tackle deeper emotional and lifestyle challenges.

Q: Zaynab is stuck – defined by duty and diligence in her family and marriage, living a life far from her true self. You mention the “fawn” response in stress. How did breathing help her move forward?

A: Zaynab’s situation reflected the “fawn” stress response, where she prioritised others’ needs over her own to avoid conflict or distress. Through a transformative breathing technique, she experienced a moment of freedom from her habitual stress patterns and the critical voice of her inner narrative. This allowed her to gain clarity about the past experiences and beliefs that had shaped her behaviour. With a set of breathing practices that fostered calm and courage, Zaynab began forming new neural pathways. These helped her to break free from old patterns and take steps towards a life that felt more authentic and aligned with her true values.

Q: Anashe has a high-powered job but feels unfulfilled. After moving from London to Johannesburg, the relentless pace continues to haunt her. How did breathing transform her life?

A: Anashe discovered conscious breathing through social media but initially approached it with a performance-driven mindset, anxious about “getting it right”. Over time, as she navigated the pressures of her career, relocation and life transitions, her relationship with breathing evolved. It became an intuitive and creative practice rather than a rigid task. This shift enabled her to feel less overwhelmed and more balanced. Breathing practices supported her in daily challenges, from managing stress in traffic to expressing herself in meetings, processing strong emotions, and winding down before bed. Eventually, it became more than a tool – it became a lifestyle that transformed how she approached life.

Q:  Through Breathwork Africa, you’re fostering a movement for collective conscious breathing. In these polarised and challenging times, what keeps you hopeful?

A:  My hope doesn’t rest in outdated systems or leaders clinging to power. It resides in the human spirit’s resilience and capacity for kindness, creativity and ingenuity.

I see people gathering in collectives to build sustainable initiatives and movements that are rooted in self-awareness, humility and integrity. These efforts, often quiet and consistent, are planting the seeds of a new world in the cracks of the old one. This transformation requires nurturing, and breath – a fundamental essence of life – is a powerful place to start. It grounds us, connects us and reminds us of the infinite possibilities for change and renewal. DM