How to Breathe to Effectively Support Your Health?

Proper breathing – meaning what?

What functions does our breath perform and why is it so important? Breathing is crucial to our bodily functions, as well as to our physical and mental well-being, as it directly affects the quantity and quality of oxygen delivered to the brain and the rest of the body. Effective breathing supports cellular functions, helps maintain pH balance by regulating carbon dioxide levels, and reduces stress by activating the parasympathetic nervous system, responsible for relaxation and recovery.

The basic principles of proper breathing include:

• Breathing through the nose, which is a natural air filter and cleans the air before it enters the lungs, providing better protection for the respiratory tract.
• Diaphragmatic breathing, or so-called belly breathing. It is the movement of the diaphragm that allows for deeper breathing and better expansion of the lungs, leading to efficient oxygen exchange.

Controlled breathing techniques, such as diaphragmatic breathing, have a number of health benefits. They help improve cardiovascular function, contribute to better sleep quality, and play an important role in regulating emotions.

Popular breathing techniques and their benefits

A variety of breathing techniques, confirmed by scientific research, can significantly support our health and well-being. Below you will find descriptions of the most popular methods.

1. Diaphragmatic breathing

It involves focusing on deep breathing with the diaphragm muscle rather than the chest. To initiate this process, place one hand on your chest and the other on your abdomen, making sure that the hand placed on the abdomen rises with each inhalation. Such breathing:

• reduces stress levels by activating the parasympathetic nervous system,
• improves stability of the body’s core muscles and posture,
• improves the oxygen exchange process and reduces the feeling of shortness of breath,
• lowers cortisol levels and supports stress relief.

2. Box breathing

Inhale for 4 seconds, hold the air for 4 seconds, exhale for 4 seconds, and then hold the breath again for 4 seconds. Such breathing:

• improves concentration and attentiveness,
• reduces feelings of anxiety,
• helps to better cope with stressful situations.

3. 4-7-8 method

Inhale through the nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through the mouth for 8 seconds. Such breathing:

• supports recovery and improves sleep quality by reducing sympathetic nervous system activity,
• lowers blood pressure and slows down the heart rate.

4. Alternate breathing (Nadi Shodhana)

Plug one nostril with your finger, inhale through the open nostril, then plug it and exhale through the other nostril. Repeat this sequence. Such breathing:

• balances the activity of the autonomic nervous system,
• improves concentration,
• reduces stress levels.

5. Resonant breathing (consistent with heart rate)

Breathe at a steady pace – inhale for about 5 seconds, exhale for about 5 seconds, making 5-6 breaths and inhalations per minute. Such breathing:

• maximises heart rate variability,
• supports emotional stability,
• reduces symptoms of anxiety, depression and PTSD.

6. Breathing through clenched lips

Make an inhalation through the nose and a slow exhalation through clenched lips as if blowing out a candle. Such breathing:

• improves breathing efficiency and reduces the feeling of shortness of breath,
• slows down the breathing rate and calms the nervous system.

How to improve the breathing process?

Inefficient breathing, such as shallow breathing, chest muscle breathing, mouth breathing or irregular breathing rhythms, can lead to hyperventilation, which excessively lowers carbon dioxide levels, interfering with the release of oxygen to tissues. Moreover, chronic mouth breathing has been linked to dental problems, respiratory difficulties and increased stress response due to increased sympathetic nervous system activation. Even posture matters – a slouched position compresses the diaphragm and reduces lung capacity. 

Improving breathing requires conscious work and changing habits. Here are strategies that support the breathing process:

1. Increase awareness of breathing rhythm

Spend a few minutes a day observing your natural breathing without changing its rhythm. This practice will help you recognise unsupportive habits, such as shallow breathing or mouth breathing. You can also use respiratory monitoring devices such as sports armbands or mobile apps that provide data on the quality and speed of breathing.

2. Breath control training

Start working on your breathing with simple techniques such as diaphragmatic breathing. Once you have mastered the basics, you can gradually incorporate more advanced methods, such as box breathing, the 4-7-8 technique or alternate breathing.

3. Nose breathing

Beneficial to the breathing process is breathing in through the nose – try to breathe this way both at rest and during physical activity. Nose breathing filters, humidifies and warms the air while improving oxygen uptake.

4. Improve posture

Maintaining an upright posture while sitting and standing prevents compression of the diaphragm and lungs. Exercises such as yoga and Pilates help improve posture and synchronise breathing, supporting better breathing mechanics.

5. Stress management techniques

Chronic stress can cause hyperventilation and shallow breathing. Practices such as meditation, progressive muscle relaxation and mindfulness training help quieten the body, restore calm breathing and reduce stress levels.

Remember that the way you breathe has a huge impact on your physical and mental health. If you are struggling with excessive stress, insomnia or anxiety, improving your breathing technique can provide significant relief. Healthy breathing is a step toward better well-being and a higher quality of life.

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