From scarcity to inner abundance: what science and yoga teach us

“Scarcity is not only about what we lack. It is about how that lack changes the way we see the world.”

In recent months I came across a book that made me reflect deeply: Scarcity: Why Having Too Little Means So Much by Sendhil Mullainathan and Eldar Shafir.

Their question is simple:

What happens to our mind when we feel we do not have enough?

Enough time. Enough money. Enough energy. Enough rest. Enough love.

The answer is surprising: scarcity does not only change our circumstances. It changes how the brain functions.

When the mind enters the “tunnel”

The authors describe a phenomenon called tunneling.

When we perceive an important lack, all our attention becomes absorbed by that problem.

We constantly think about the next deadline. About responsibilities. About expenses. About what still needs to be done.

The mind becomes extremely efficient at handling urgency. But it loses something equally important: the ability to see the bigger picture.

How many times, in the busiest periods, do we forget to eat slowly, breathe deeply, or simply pause for a few minutes?

This is not distraction. It is the mind trying to protect us.

We are not wrong. We are overloaded.

This is perhaps the reflection that struck me the most. We live in a culture that rewards productivity. If we are tired, we think we are lazy. If we cannot focus, we believe we lack discipline. If we feel overwhelmed, we think we just need to try harder.

But what if the issue is something else?

When the brain is constantly engaged in managing scarcity, it consumes a large part of its mental energy. Less space remains for creativity. For presence. For the ability to choose.

It is not a question of willpower. It is a question of space.

Yoga has spoken about this for thousands of years

As I read the book, I kept thinking about the teachings of yoga.

In the yogic tradition, suffering often arises when we live under the illusion of lack. We constantly search for something we believe will finally make us whole. More achievements. More recognition. More security. More control.

And yet, even when we obtain what we desire, that feeling of “not enough” tends to return.

Yoga invites us to observe this mechanism with kindness.

Not to give up our dreams. But so that our happiness is not entirely dependent on what we still do not have.

Aparigraha: letting go of what holds us back

One of the Yamas, the ethical principles of yoga, is Aparigraha.

It is often translated as non-attachment or non-possessiveness.

But for me it also means stopping living in the fear that there is not enough.

It is not only about objects. We can accumulate commitments. Expectations. Worries. Roles. Even thoughts.

Aparigraha invites us to ask: What can I lighten today?

Because every time we release something non-essential, we create space. And space is exactly what scarcity takes away first.

Santosha: the practice of enoughness

Another fundamental principle of yoga is Santosha, contentment.

It is often misunderstood as resignation. For me, it is the opposite.

It is the ability to recognize that, even while we continue to grow, we can fully inhabit the present moment.

Santosha does not say: “Do not desire anything.”

It says: “Do not let your well-being depend only on what is still missing.”

It is a revolutionary practice in a society that constantly tells us we must be more, do more, and have more.

Breath creates space

This is where pranayama becomes deeply meaningful.

When we intentionally slow the breath, we are not ignoring problems. We are communicating to the nervous system that, at least for this moment, we can step out of survival mode.

A simple practice can be:

inhale gently for 4 seconds

exhale slowly for 6 seconds

continue for 3–5 minutes, without forcing the rhythm.

The longer exhalation supports activation of the parasympathetic nervous system, associated with recovery, calm, and regeneration.

The external world may not change. But the way we meet it does.

True abundance

Perhaps abundance is not about having more and more. Perhaps it begins when we recover what scarcity takes away from us: time to breathe. space to listen to ourselves. presence. clarity. freedom to choose instead of react.

Every time we step onto the mat, we are not trying to become a better version of ourselves. We are simply coming home. To that inner space that no scarcity can take away. Because practice does not remove all life’s difficulties. But it reminds us that, even in moments when everything seems to be missing, there is still a place of stillness within us from which we can begin again.