Breathing Exercises: Simple Ways to Feel Calmer & Clearer

Have you ever consciously thought about how you're breathing? Are you doing it now? How does it feel? Good? Your breathing has a significant impact on your well-being, concentration, and stress levels. Here, we explain how targeted breathing exercises can instantly help you find relaxation.

Why Breathing Properly is So Important

Breathing is a complex and essential process. The main reason we breathe is to supply our bodies with oxygen so they can produce energy. Oxygen is the "fuel" that our cells need to convert sugar and other nutrients into energy. This energy powers all our bodily functions, from muscle movement to brain activity.

Additionally, breathing helps remove carbon dioxide—a byproduct of this energy process—from the body. When we breathe in, we take in oxygen, and when we breathe out, we expel carbon dioxide. This constant exchange of oxygen and waste is crucial to life.

The first function to suffer when oxygen is lacking is brain function. The brain requires a continuous supply of oxygen to function properly, as it's one of the body's most energy-demanding organs. When oxygen levels drop, mental performance quickly declines. If no oxygen reaches the brain (such as during respiratory arrest or choking), brain cells begin to die after just three to five minutes. This timeframe can vary slightly based on individual factors, but after about four to six minutes without oxygen, permanent brain damage may occur.

Breathing Techniques for Relaxation and Nasal Breathing

Using breathing for relaxation is one of the most common relaxation tips out there. But does it really work? And why? Relaxation through breathing is indeed effective. The entire process is closely tied to a neural network known as the "parasympathetic nervous system." This system is responsible for the "rest and digest" functions. Its counterpart, the sympathetic nervous system, activates the "fight or flight" response, which triggers a stress state.

A commonly overlooked relaxation technique is nasal breathing. It may sound simple, but it has an amazing effect on our bodies. When we breathe through the nose, the air is not only filtered and warmed but the airflow is also slowed. This means that the body is more efficiently supplied with oxygen, which calms the nervous system and lowers stress levels. In contrast to shallow mouth breathing, nasal breathing more effectively activates the parasympathetic nervous system, further promoting relaxation.

Training yourself to breathe through your nose isn't difficult. You can practice by consciously and regularly breathing through your nose whenever the opportunity arises. Slow, deep nasal breaths can quickly promote relaxation. With a bit of practice, this can become your natural breathing technique, helping you keep stress levels low and optimally supply your body with oxygen.

Learn to Breathe Correctly: Practical Exercises

Now that you know about nasal breathing, it's time to explore more breathing techniques that you can try and implement in your life. Practice makes perfect:

Deep Breathing/Diaphragmatic Breathing

Take a deep breath! How often have you heard or said this, either to yourself or as advice to others? There's actually more to this simple tip than you might think. Deep breathing, especially into the belly (diaphragmatic breathing), is one of the most effective techniques for reducing stress. It slows and deepens the breath, increasing the oxygen content in the blood while activating the parasympathetic nervous system—putting the body into "rest mode."

Deep breaths activate the diaphragm (the largest breathing muscle, located below the lungs), not only improving oxygen supply but also directly calming the nervous system.

Not sure how to breathe into your belly? Try this: Place your hands on your stomach and, as you inhale, fill your belly with air so that your hands are visibly pushed outward.

Box Breathing

Box breathing is another powerful breathing technique that can help you quickly relax and clear your mind. This method, also known as "square breathing," is often used by professionals like soldiers or athletes to stay calm and focused in stressful situations. It's incredibly simple but very effective because it promotes even, controlled breathing, which stimulates the parasympathetic nervous system.

• Inhale slowly and deeply for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale slowly for 4 seconds.
• Hold your breath again for 4 seconds.

Repeat this cycle for a few minutes. The balanced breathing phases and pauses create equilibrium in the body and reduce your heart rate, quickly calming the nervous system. This technique is especially useful in acute stress situations to help you regain your inner calm.