How to Breathe to Effectively Support Your Health?

Proper breathing — what is it?

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

The basic principles of proper breathing include:

• Breathing through the nose, which is a natural air filter and purifies it before it enters the lungs, providing better protection for the respiratory tract.
• Diaphragmatic breathingThis is called abdominal breathing. It is the movement of the diaphragm that allows for deeper breathing and better expansion of the lungs, which leads to effective oxygen exchange.

Controlled breathing techniques, such as diaphragmatic breathing, have a number of health benefits. They help improve the functioning of the cardiovascular system, support a better quality of sleep, and also play an important role in the regulation of 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 consists of focusing on deep breathing with the diaphragm muscle, not the chest. To initiate such a process, place one hand on your chest and the other on your stomach, making sure that the hand placed on your stomach rises with each inhalation. Such breathing:

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

2. Quadratic breathing (eng. box breathing)

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

• improves concentration and attentiveness,
• eliminates the feeling of anxiety,
• helps to better cope with stressful situations.

3. Method 4-7-8

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

• promotes regeneration and improves sleep quality by reducing the activity of the sympathetic nervous system,
• lowers blood pressure and slows heart rate.

4. Alternating breathing (Nadi Shodhana)

Block one nostril with your finger, inhale through the open nostril, then clog 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 the work of the heart)

Breathe in at a steady pace — inhale for approx. 5 seconds, exhale for approx. 5 seconds, resulting in 5-6 breaths and breaths per minute. Such breathing:

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

6. Breathing through clenched lips

Inhale through the nose and exhale slowly through the clenched lips as when blowing out a candle. Such breathing:

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

How to improve the breathing process?

An inefficient way of breathing, such as shallow breaths, 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. What's more, chronic mouth breathing is linked to dental problems, breathing difficulties and an increased stress response caused by greater activation of the sympathetic nervous system. Even body posture matters — the tilted 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. Increasing awareness of the rhythm of breathing

Take a few minutes a day to observe your natural breath without changing its rhythm. This practice will help you recognize non-supportive habits, such as shallow breathing or mouth breathing. You can also use breath-monitoring devices such as sports wristbands or mobile apps that provide data on the quality and speed of your breathing.

2. Breathing control training

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

3. Breathing through the nose

Inhaling air through the nose has a beneficial effect on the breathing process - try to breathe in this way both during rest and during physical activity. Nasal breathing filters, moisturizes, and warms the air while improving oxygen uptake.

4. Improving body posture

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

5. Techniques for dealing with stress

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

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

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