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5 reasons why it's worth improving your breathing - and how to do it
People breathe in and out up to 30,000 times a day. This is the only way they can supply their body with oxygen and remove carbon dioxide.
So our breathing accompanies us throughout our lives, but very few people pay much attention to it. It just runs along anyway.
However, it is actually worth focusing a little more on our own breathing. After all, it has a huge impact on our body and mind.
In this article, you can find out the 5 reasons for "good breathing", how to support it and which aids can be useful here.
Good to know
Oxygen is essential for energy production in the cells, especially in the mitochondria, where cellular respiration produces ATP (adenosine triphosphate) - the body's energy source. At the same time, respiration removes carbon dioxide, a waste product of metabolism, to maintain the balance in the blood.
Without respiration, the body's cells would not function, organs would fail and humans would not survive. Breathing also influences the nervous system, regulates the pH value of the blood and has an effect on emotions, stress and general health.
Reason 1: More oxygen for your brain and body
Breathing supplies your body with oxygen, which is essential for every single cell. By breathing consciously and correctly, you promote the exchange of air in your lungs and optimize oxygen uptake. This not only improves your cognitive performance, but also your general well-being.
Deep diaphragmatic breathing supplies the brain with more oxygen and therefore increases concentration and alertness. More oxygen also means better energy supply to your muscles, tendons and organs.
This is also supported by scientific studies.
For example, a study published in the Sportärztezeitung shows that the diaphragmatic breathing activates the neocortexwhich is responsible for cognitive functions such as associative thinking. This breathing technique could therefore improve mental performance.
One further studyconducted by Anne-Mylène Sieber, looks at the influence of breathing exercises on the concentration performance of primary school children. The results suggest that conscious breathing techniques can improve children's concentration and attention.
Diaphragmatic breathing
Diaphragmatic breathing, also known as abdominal breathing, is a particularly efficient and healthy breathing technique. It activates the diaphragm, the most important breathing muscle, which is located under the lungs in the shape of a dome and works with every inhalation and exhalation. When you inhale, the diaphragm lowers, the lungs fill with air and the abdomen bulges outwards. When you exhale, the diaphragm rises again, allowing the air to flow out of the lungs.
Why is diaphragmatic breathing so healthy? It improves oxygen exchange, supplies the brain with more oxygen and promotes concentration and relaxation. It also activates the parasympathetic nerve, which ensures calm and regeneration, thereby reducing stress. Deep breathing also relieves the cardiovascular system.
People who breathe shallowly or are under stress can particularly benefit from diaphragmatic breathing.
Reason 2: Less stress and more relaxation
Shallow and hectic breathing can increase your stress levels. Conversely, this means: don't breathe shallowly, but preferably deep into your belly. When you do this, we're talking about diaphragmatic breathing.
When you breathe consciously and actively use your diaphragm, your parasympathetic nervous system is stimulated. This helps you to reduce stress and relax more deeply. Techniques such as 4-7-8 breathing or slow, deep breathing can lower cortisol levels and bring more calm into your everyday life.
4-7-8 breathing
4-7-8 breathing is a simple but effective breathing technique that promotes relaxation and reduces stress. It was developed by Dr. Andrew Weil and is based on conscious breath control. The exercise follows a fixed rhythm: Inhale for 4 seconds, hold your breath for 7 seconds and exhale slowly for 8 seconds. You should inhale through your nose and exhale through your mouth.
Reason 3: Stronger breathing muscles and larger lung volume
Like every muscle, the respiratory muscles also need to be trained - and it's worth it. This is because targeted breathing training can increase your lung volume and strengthen your respiratory muscles.
And why all this?
With well-trained respiratory muscles, you breathe more efficiently and need fewer breaths per minute. This is a decisive advantage for athletes in particular, as strong breathing ensures an optimal oxygen supply and you are less likely to 'run out of breath', while at the same time improving your performance.
But strong breathing muscles also have advantages in everyday life: Less shortness of breath during exercise, better stamina and an overall higher quality of life.
The good news is that training your respiratory muscles is not difficult. You can find out more about this below in the section 'How you can promote healthy breathing'.
Reason 4: Improved cardiovascular health
Conscious and calm breathing has positive effects on your cardiovascular system. Breathing in and out slowly can lower your blood pressure and stabilize your heart rate. Breathing more deeply improves the exchange of carbon dioxide, which dilates the blood vessels and improves blood flow. This reduces the risk of cardiovascular disease and supports your general well-being. Regular deep breathing also improves the function of red blood cells, which optimizes the oxygen supply throughout the body.
Reason 5: Fewer breathing problems and better sleep quality
Many people suffer from breathing problems without even knowing it! No wonder: as long as you can breathe, you generally don't question the way you breathe. But it's actually true: breathing correctly has to be learned. Anyone who breathes incorrectly has to contend with major problems. This is because incorrect breathing can lead to sleep disorders, shortness of breath or even feelings of anxiety.
Breathing consciously through the nose and establishing healthy diaphragmatic breathing improves the function of the airways and reduces discomfort. But how do you promote diaphragmatic breathing? Here are some tips.
How you can promote healthy breathing
Now that you know why it's worth optimizing your breathing, it's time to look at specific tips and exercises that you can integrate into your everyday life.
Breathing exercises for a better oxygen supply
4-7-8 breathing
Advantage:
This breathing technique helps to relax the body quickly.
Application:
Breathe in deeply through your nose for four seconds, hold your breath for seven seconds and then breathe out slowly through your mouth for eight seconds.
Result:
This exercise can improve your lung capacity, calm your nervous system and promote relaxation - ideal before going to bed or during stressful moments.
Diaphragmatic breathing
Advantage:
This technique activates your diaphragm and supports more efficient breathing.
Application:
Place one hand on your stomach and the other on your chest. Breathe in deeply so that your stomach rises while your chest remains largely still.
Result:
Diaphragmatic breathing can improve oxygen uptake, promote relaxation and reduce stress. It may support the cardiovascular system, possibly strengthen the respiratory muscles and can increase concentration.
Train nasal breathing
Advantage:
Nasal breathing filters, warms and humidifies the air you breathe and thus protects your airways.
Application:
Consciously breathe in and out through your nose instead of your mouth.
Result:
Nasal breathing filters, warms and moisturizes the air you breathe and thus protects your airways. By practising regularly, you can strengthen your nasal breathing and avoid breathing problems in the long term.
Lip brake
Advantage:
This technique is particularly helpful if you are short of breath and gives you better control over your breathing.
Application:
Breathe in deeply and allow the air to escape slowly through slightly closed lips.
Result:
The correctly performed exercise can slow down breathing and keep the airways open for longer. This improves oxygen exchange, relieves the cardiovascular system and promotes efficient lung function.
Integrating conscious breathing into everyday life
You don't always need a specific exercise to improve your breathing. You can also breathe consciously in everyday life. Here's how:
Consciously use breathing pauses
Plan small breathing breaks throughout the day. Consciously take a few seconds to breathe deeply, e.g. before an important meeting, after waking up or during a stressful phase.
Mindfulness when breathing
Observe your breathing regularly without influencing it. Is it shallow or deep? Fast or slow? Through the nose or the mouth? This conscious awareness helps you to recognize and gradually correct bad breathing habits.
Sport and exercise
Regular exercise such as jogging or swimming strengthens your breathing muscles and lung volume. Yoga is particularly suitable: it combines healthy breathing techniques with physical exercise.
Singing and playing wind instruments
Singing or playing a wind instrument can improve your breathing control. Both activities require targeted breath control and may help to strengthen your breathing muscles.
Supporting the right breathing technique while sleeping
You're snoring. You wake up, look to the side and see the person next to you lying there with their mouth open and snoring.
In fact, many people breathe through their mouths at night. This can lead to dry airways, sleep disorders and restless sleep.
The problem is that you are not able to consciously control your breathing at night, let alone use the exercises and techniques in this article.
Here come Mouth and nose tapes from Lichtblock come into play. The tapes in combination support nasal breathing and prevent you from unconsciously breathing through your mouth. Nasal breathing can also improve oxygen exchange.
Try it out and experience for yourself how optimized breathing can positively change your life!
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