5 tips on breathing

Breathing - something we do every day without giving it much thought. But did you know that your breathing has a direct influence on your nervous system, your stress resistance and even your mental performance? Scientifically proven breathing techniques can help you to reduce stress, increase your concentration and improve your general well-being. Here are five proven techniques that you can easily integrate into your everyday life.

1. abdominal breathing - harness the power of deep breathing

Most people breathe too shallowly - especially in stressful situations. Abdominal breathing, also known as diaphragmatic breathing, activates the diaphragm and ensures that more oxygen enters the body.

Here's how it works: Place one hand on your stomach and the other on your chest. Breathe in deeply through your nose and feel your stomach rise. Breathe out slowly through your mouth and feel your stomach lower. This technique helps to relax the body and lower the heart rate.

2. prolonged exhalation - immediate help for stress

One of the most effective methods of bringing the body into a state of relaxation is prolonged exhalation. This technique activates the parasympathetic nervous system, which is responsible for rest and relaxation.

Here's how it works: Breathe in slowly through your nose and out through your mouth for twice as long. For example: inhale for 4 seconds, exhale for 8 seconds. This calms your nervous system and makes you feel more balanced.

3. the 4-7-8 technique - falling asleep made easy

This technique is based on a proven breathing strategy that helps to calm the mind and fall asleep faster. It was developed by Dr. Andrew Weil and is one of the best-known breathing methods for relaxation.

Here's how it works:

• Breathe in through your nose and count to 4.

• Hold your breath for 7 seconds.

• Breathe out through your mouth and count to 8.

• Repeat four times.

This method lowers the heart rate and reduces stress hormones - perfect for anyone who finds it difficult to switch off in the evening.

4. alternate breathing - balance for body and mind

The so-called Nadi Shodhana or alternate breathing originates from yoga and has a harmonizing effect on the nervous system. It provides mental clarity and can help to improve concentration.

Here's how it works:

• Hold your right nostril closed with your thumb and breathe in through your left nostril.

• Now close your left nostril with your ring finger and open your right nostril to exhale.

• Breathe in through the right nostril, then switch.

• Repeat the process for a few minutes.

5 Mindful breathing - more calm and focus in everyday life

This technique is not about changing your breath, but simply being aware of it. It helps to calm the mind and increase concentration.

Here's how it works: Sit in a relaxed position and observe your breath. Feel how the air flows in and out through your nose. If your thoughts wander, gently return your attention to your breath. Just a few minutes a day can help you find inner peace.

These five breathing techniques have been scientifically proven and can help you to bring more calmness and energy into your everyday life. Try them out and find out which one works best for you!

Sources:

• Weil, A. (2018). The 4-7-8 breathing technique. Harvard Medical School.

• Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I - neurophysiologic model. Journal of Alternative and Complementary Medicine.

• Jerath, R., et al. (2006). Physiology of long pranayamic breathing: Neural, respiratory and cardiovascular correlates. Medical Hypotheses.