5 Breathing exercises against stress that will change your life

5 powerful breathing exercises & techniques against stress Breathing exercises to release stress In a world full of stimuli, conscious breathing is one of the most powerful ways to return to calmness. By doing targeted breathing exercises, you bring your breathing under control and give your body a chance to release stress. Take a moment, inhale deeply through the nose, and exhale slowly through pursed lips. Feel your thoughts slow down and your heart rate calm down. This is the calming effect of breathing exercises. Want to really get started with breathwork? Then come to one of our breathing sessions or check out our master classes The 5 breathing techniques we discuss here Breath Awareness: awareness of your breathing Box breathing 4-7-8 breathing LSD breathing for focus and concentration Alternated Nostril: Difference between breathing through right nostril and left nostril Want to dive into the experience yourself? Sign up for one of our breathwork sessions Tell me more Why does breathing work against stress? The link between stress and the autonomic nervous system Stress activates the sympathetic nervous system, causing your breathing to speed up and become more shallow. You breathe more often through your chest instead of your abdomen, leading to increased heart rate and tension in your lungs. Fight-or-flight vs. rest-and-digest It is essential for your nervous system to switch from fight-or-flight mode to rest-and-digest. One way to do this is through targeted breathing exercises. By breathing slower, calmer and lower, you signal to your body that it is safe. Here, use gentle breathing exercises to activate the diaphragm. Why breathing works against stress The role of the parasympathetic nervous system When your breathing calms down, you stimulate the vagus nerve connected to your parasympathetic nervous system. This helps calm your mind and activates repair processes in your body. Physiological benefits of conscious breathing By practising breathing techniques, you improve oxygen uptake in your alveoli, lower your heart rate and stabilise your blood pressure. Breathing directly affects how your body adapts to effort, emotions and environmental stimuli. Awareness of your breathing as a first step How do you observe your breathing? Sit or lie down, put your hands on your belly and breathe calmly. Feel whether your breathing goes through the abdomen or stays mainly in your chest. Let the inhaled air fill you up to the diaphragm, then slowly exhale through the mouth. Recognise signs of strained breathing Restless breathing is often accompanied by an open mouth, shallow breathing, increased heart rate and sometimes even tightness. By practising in a calm environment and allowing yourself to be guided by breathing, you will learn to recognise the difference. When the nervous system is calm and experiences safety and security, the brainstem can perform its functions well. If a disturbance occurs or there is a potential threat or danger, the body is prepared for action (fight or flight). This releases energy available to the brain and muscles for survival. When this threat has passed again, our heart rate, blood pressure and respiration drop to return to rest. This is how it's supposed to happen. Abdominal Breathing (Diaphragmatic Breathing) Why abdominal breathing is more effective Abdominal breathing activates your diaphragm and maximises oxygen uptake through your alveoli. This lowers stress, improves focus and allows for better relaxation. Step-by-step plan for beginners Lie comfortably and place your hands on your belly Breathe in slowly through the nose and feel your belly coming up Hold for a moment and exhale slowly through pursed lips. Again feel how your belly goes down. Repeat this process for 5 to 10 minutes Practice daily at your own pace, ideally twice a day Breathwork Masterclass Discover how to release tension and stress with relaxing breathwork. This masterclass offers practical techniques to harness breathing for deep relaxation, wherever and whenever you want. Your breath is the path to inner peace. Find out more What does your breathing say about your physical and emotional state? By consciously paying attention to your breathing, you gain valuable insights into your body and emotions. You can learn to recognise where there is tension or where you experience pain. This awareness is essential for your health and can be re-developed with practice. By practising breathing awareness for 5 to 10 minutes daily, you can improve your breathing and unconsciously bring more peace to your body. Breathing exercise 2: Box Breathing What is box breathing? This breathing technique was made popular in physiotherapy and by elite athletes, among others. Box breathing helps to reduce hyperventilation, calm coughs and quiet the mind. It quickly brings you back to a relaxed state by synchronising breathing with counting. Step by step: Box Breathing Breathe deeply through your nose for 4 seconds. Hold your breath for 4 seconds. Exhale through your nose or mouth for 4 seconds. Wait 4 seconds before inhaling again. Repeat this cycle for at least 5 minutes. Online training sessions Together, at your own pace, we work on sustainable change that starts from within. How? With accessible (online) formats that are light-hearted, practical and directly applicable in your daily life. Breathe to relax Discover how you can safely and effectively apply relaxing breathwork for deep peace and balance. More info Ecstatic breathwork Free your body and mind, reduce stress and calm your overflowing thoughts in a deep and gentle way. More info Breathing exercise 3: Developed by Dr Andrew Weil The 4-7-8 breathing exercise Dr Andrew Weil, an Austrian doctor, refers to this exercise as "a natural relaxer for the nervous system". Step by step: 4-7-8 breathing technique Sit quietly with a straight back and relaxed shoulders. Inhale through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale through pursed lips for 8 seconds. Repeat this pattern at least 5 times. This technique promotes relaxation and helps you fall asleep faster. Make sure to exhale with slightly pursed lips to prolong breathing. Ideal for sleep and stress reduction This technique lowers the stress hormone