Breathe freely: Reduce stress and achieve more serenity with breathing techniques

Have you taken a deep breath today? No, really deep? Probably not, right? In our hectic everyday lives, we often forget how important freely breathing is for our well-being. But breathing correctly can work wonders - against stress, anxiety and even depression. Sounds good? Then make yourself comfortable and let's explore the fascinating world of breathing techniques together and achieve more serenity.

Why breathing management is so important

We all breathe, or more precisely, around 20,000 times a day. By the time you're 80, that's around 600 million breaths. Fascinating, isn't it? But did you know that the way you breathe can affect your nervous system and your overall condition? When you're stressed, your body switches to survival mode - your heart rate and blood pressure increase, and your body produces massive amounts of cortisol. But the right breathing technique can calm your nervous system and help you calm down. How does that work? Let's take a quick look at a selection of common techniques.

Connected Breathwork, also called Conscious Breathwork: Connect with your inner

Connected breathwork is a technique where you breathe without pausing between inhaling and exhaling. Yes, that's right, you breathe in circles! That might sound a bit crazy, but it can help you to release blockages and reconnect with your inner self. This method can help you to clear your mind and let go of emotional baggage. This is a really powerful breathing technique that you should do while lying down with a coach or in a retreat. Since this exercise can also make you feel dizzy, you should do it while lying down and in a safe place.

The 4-7-8 breathing

Do you know the feeling when you are totally stressed and your breathing becomes shallow? 4-7-8 breathing helps! Here's how to do it: Breathe in for 4 seconds, hold your breath for 7 seconds and then breathe out for 8 seconds. This technique calms your mind and can help you keep a cool head in stressful moments. With this breathing technique, your breathing interval is reduced to around 3-4 breaths per minute, which, according to a study by the University of Athens in 2011, led to a reduction in feelings of anxiety, daytime fatigue, greater resistance to stress, less aggression, lower blood pressure and improvements in migraines. Do this exercise 1-2 times a day and you will feel changes after a short time. Try it out, you will be surprised how quickly it works!

The Wim Hof ​​breathing: Breathe like a polar bear

Wim Hof, also known as the "Iceman", has developed a breathing technique that not only relaxes you but also strengthens your immune system. Wim Hof ​​breathing consists of deep inhalations and exhalations in rapid succession, followed by breath holding. This method can flood your body with oxygen and help you reduce stress and feel energized. According to Wim Hof, this exercise makes you alkaline, which is linked to a variety of positive properties. You can also find a lot of free information on YouTube.

What happens in the body?

But what actually happens in your body when you use these breathing techniques? It's simple: you bring more oxygen into your system and lower CO2 levels. This affects your nervous system and can make you feel calmer and more relaxed. Your heart rate slows down, your blood pressure drops, and your brain produces fewer stress hormones. Sounds like magic, right?

Breathing techniques for anxiety and panic

Have you ever had a panic attack? It's no fun. But the good news is that breathing techniques like the 4-7-8 breathing pattern can help you calm down. By breathing consciously, you signal to your body that there is no danger and you can calm down more quickly. Try it the next time you feel anxious or panicked.

Breathing techniques and depression

Breathing techniques can also be helpful for depressive moods. Studies show that conscious breathing can improve mood and even alleviate depressive symptoms. Connected Breathwork or Wim Hof ​​breathing can help you to dissolve deep-seated blockages and bring light back into the darkness. It is not a miracle cure, but a valuable accompanying tool to make your everyday life a little brighter.

How to integrate breathing techniques into your everyday life

You may be wondering: How do I integrate these techniques into my daily routine? It's simple: start small. Take 5 minutes every morning and evening to do your favorite breathing technique. You can also use it in between when you feel stressed. Set an alarm to remind you to take a short break to breathe. You will see how your well-being improves.

A little humor is allowed

And the best part? You can breathe anywhere and at any time - and it costs nothing! Imagine you're sitting in the office and your boss is stressing you out again. Instead of getting upset, just do a little breathing session. Your boss will be surprised why you're so relaxed, and you'll already be thinking about your next promotion. Well, if that's not a reason to smile!

Conclusion

Breathing is more than just a means of survival. With the right breathing techniques, you can reduce stress, calm your nervous system and feel better. Whether it's Connected Breathwork, 4-7-8 breathing, Wim Hof ​​breathing or another method - try out what works best for you. You will be surprised how positively these simple exercises can impact your life in a very short time.

So what are you waiting for? Breathe in deeply, breathe out deeply, and enjoy the calming effect of breathing. Your body and mind will thank you.

Have fun trying it out and stay relaxed!