The hype surrounding breathwork

Breathing exercises (or 'breathwork') are all the rage. Working with your own breath is so simple, yet it's one of the most effective tools for combating stress. When you talk to wellness experts about relaxation, you inevitably come across breathwork. For example, breathwork teacher and freediver Nina Notter raves in our Road to Calm Podcast about how breathwork helps her manage her severe ADHD in everyday life.

The consequences of poor breathing technique

One very important, fundamental tip to start with: Try to breathe through your nose and not your mouth in everyday life. Do you often find yourself drooling with your mouth open at night, for example? Don't panic, we've all been there! But if you notice that you often breathe through your mouth, it's important to have the cause diagnosed and treated.

If you look at the effects of incorrect breathing on our body, it quickly becomes clear how powerful our breath is and how important it is to breathe healthily:

• Changes in jaw and facial development
• Dental problems
• Sleep problems
• Increased risk of infection
• Dry mouth and throat
• Altered breathing patterns
• snoring

If these symptoms sound familiar, then your breathing could be the key to improved well-being. There are numerous treatment methods that a good breathwork coach, for example, can help you with.

Author James Nestor, for example, reports in his book “Breath: New knowledge about the forgotten art of breathing | On proper breathing and breathing techniques” about a surprising therapy method: Just a few weeks of sleeping with his mouth taped shut helped him to sustainably improve his breathing technique and sleep quality.

The positive effects of good breathing and the targeted application of breathing exercises

Let's stick with the good news: Considering the many positive effects of conscious breathing, the breathwork boom definitely makes sense. Breathing exercises activate our parasympathetic nervous system, which is responsible for relaxation and calmness. At the same time, they help regulate the stress hormone cortisol in our bodies. This wonderful combination leads to you feeling pleasantly relaxed after deep breathing. But did you know that they also, for example:

• They can reduce anxiety, depression, and stress because they activate the parasympathetic nervous system.
• They can focus your mind and thus extend your attention span because they transport more oxygen into the bloodstream and therefore into our brain.
• You can improve your ability to regulate emotions and control impulses, so that you can stay cool even in stressful situations,
• They help your muscles give their all for you by transporting metabolic waste products out of your body,

and can improve your sleep quality.

Crazy, right?

And the best part: Just a few minutes a day are enough to achieve the positive effects. We promise!

Pranayama exercises for more balance and inner peace

The term Pranayama refers to breathing exercises from yoga. The Sanskrit word "Prana" describes, in the yogic tradition, the energy that animates the body and mind. "Ayama" means control, lengthening, or extension. Pranayama is about improving your vitality and life energy through targeted exercises and increasing your overall well-being on all levels.

We have selected some Pranamaya exercises that you can easily integrate into your daily routine:

#1 The Bhramari Pranayama/Humming Bee Breathing

The Bhramari breathing technique helps you to create deep relaxation in body and mind within a very short time. It is therefore particularly recommended as an evening ritual before going to sleep.

• Sit comfortably: Choose an upright sitting position (e.g., cross-legged) and close your eyes.

• Close your ears: Gently place your thumbs on the ear cartilage to close your ears.

• Position your fingers: Place the remaining fingers lightly over your forehead and eyes.

• Take a deep breath: Breathe in slowly and deeply through your nose.

• Exhale with a humming sound: Make a soft, buzzing sound like a bee (mmmm…).

• Repeat: Inhale again and repeat the humming sound for 10-12 rounds.

• Observe your breath: End the practice by breathing calmly and consciously for a few minutes.

#2 Nadi Shodhana Pranayama/Alternate Nostril Breathing

Alternate nostril breathing is said to balance the two hemispheres of the brain, as well as the parasympathetic ("rest and digest") and sympathetic ("fight or flight") nervous systems. At the end of pranayama, most people feel relaxed, clear-headed, and focused.

• Sit comfortably: Choose an upright sitting position (e.g., cross-legged) and close your eyes.

• Assume hand position: Form the Vishnu Mudra with your right hand (place index and middle fingers on the palm of your hand).

• Close right nostril: Close the right nostril with your right thumb.

• Inhale through the left nostril: Breathe in slowly and deeply through the left nostril.

• Close left nostril: Close the left nostril with your ring finger and open the right nostril.

• Exhale on the right side: Breathe out slowly and deeply through the right nostril.

• Inhale through the right nostril: Now breathe in through your right nostril.

• Close the right nostril: Close the right nostril again with your thumb and open the left nostril.

• Exhale through the left nostril: Breathe out through the left nostril.

• Repeat: Perform this sequence for 10–12 rounds.

#3 The Box Breathing/4-Square Breathing

Box breathing is the one friend you call when you feel panic rising. Reliable, efficient, and quick to learn, box breathing is especially effective when your body is in fight-or-flight or freeze mode. That's precisely why it's so popular with people in particularly stressful professions, such as soldiers and police officers.

#4 Simply breathe with Nina Notter

During her visit to our podcast Road to Calm, breathwork coach Nina Notter took us along for this spontaneous breathing exercise.

#5 Conscious breathing without thinking

If counting while breathing isn't your thing, then a guided breathing exercise in this style might be for you.

Curious to learn more?

In this episode of our podcast Road to Calm, you'll learn how Nina Notter found her way to breathwork and freediving after a life-threatening lung illness. Listen or watch it here on YouTube or Spotify.