Breathing techniques are versatile tools that can help us improve our physical and emotional well-being. They offer us the opportunity to consciously influence our breathing to achieve various goals – be it stress reduction , better concentration, or improved physical performance and more energy. In this article, we introduce different types of breathing techniques and explain which technique is suitable for which needs.

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Breathing techniques for calming and relaxation

There are a variety of breathing techniques designed to calm the body and relax the mind. These methods are especially helpful if you are stressed or have trouble falling asleep. They have a calming effect on the nervous system and can help slow your breathing and lower your heart rate.

Among the best-known techniques in this category are methods such as the 4-7-8 breathing technique and diaphragmatic breathing. With the 4-7-8 breathing technique, for example, you inhale for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. This method has proven particularly effective in calming the mind and relaxing the nervous system – ideal for winding down after a long day or before bed. The 4-7-8 breathing technique is explained in detail here.

Abdominal breathing promotes deep breathing, in which the abdomen rises during inhalation and falls during exhalation. This technique helps to relax the body and reduce feelings of stress or anxiety by shifting attention from the head to the body.

Alternate nostril breathing, which originates in yoga , is also very effective for calming the mind and restoring inner balance. This involves alternately inhaling through one nostril and exhaling through the other – a method that balances the nervous system and is helpful when your thoughts are racing or you feel overwhelmed .

    

Breathing techniques for stress regulation and performance enhancement

For people who want to increase their performance or remain calm in stressful situations, there are special breathing techniques that focus on control and stability. These methods are ideal for use in stressful everyday life or at work and help to sharpen the mind and improve concentration.

Techniques like box breathing and military breathing belong to this group. In box breathing, you breathe in four phases – inhale, hold, exhale, and hold again – each for four seconds. This method helps control your breath and focus your mind, which is invaluable in challenging moments. It is frequently used by military personnel and athletes to train mental strength.

The military breathing technique works similarly: You inhale deeply, hold your breath for a few seconds, and then exhale slowly. This technique calms the body in stressful situations and helps you maintain control over your breathing – ideal for avoiding panic and staying calm.

Another powerful method is the Wim Hof ​​Method , which combines deep breathing with short breaks and exposure to cold. This technique increases the oxygen content in the body, boosts energy levels, and strengthens both physical and mental resilience.

Breathing techniques to promote health

Besides relaxation and stress management, breathing techniques can also promote general health. They improve oxygen intake, train lung capacity, and support the cardiovascular system.

Diaphragmatic breathing is one of the most effective methods for deepening breathing and optimizing oxygen supply. This technique focuses on expanding the abdomen while keeping the chest still – this leads to deeper breathing and improves oxygen intake.

Pranayama, a central breathing technique in yoga, also offers numerous health benefits. This method encompasses various breathing exercises designed to activate life energy (prana) and harmonize the body. It expands lung capacity and promotes relaxation, which can be beneficial for respiratory ailments.

Holotropic Breathwork, developed by Stanislav Grof, offers even deeper physical and spiritual benefits. It promotes lung capacity, supports physical endurance, and can lead to emotional and spiritual growth – frequently used in therapeutic contexts to release emotional blockages.

The role of scents in breathwork

An additional aspect that can enhance the effects of breathing techniques is the use of scents. Aromatherapy has proven to be a valuable complement to breathing exercises, as certain scents promote relaxation and support emotional balance.

Scents like lavender, chamomile, or essential oils such as bergamot can enhance the positive effects of techniques like the 4-7-8 breathing technique or diaphragmatic breathing. These scents calm the nervous system, help reduce stress, and promote inner peace. Peppermint or citrus oils can also improve concentration and support the effects of breathing exercises.

Fragrances intensify the relaxation and regeneration process , thus increasing overall well-being. For example, use a diffuser or put a drop of essential oil on your pillow to enhance the effect of your breathing technique.

Conclusion

Choosing the right breathing technique depends on your personal goal . For relaxation, methods like the 4-7-8 breathing technique or diaphragmatic breathing are suitable. If you want to increase your concentration or remain calm in stressful moments, techniques like box breathing or the Wim Hof ​​Method are recommended . And for promoting general health, diaphragmatic breathing or pranayama are ideal.

Remember that there is no single "right" technique – each method has its own effect and can be used or combined as needed. Finally, scents can be a valuable aid to further enhance the effects of your breathing exercises.

Sources:

Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books.

McKeown, P. (2015). The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Perform Better, Increase Energy, and Lose Weight. HarperOne.

Mayo Clinic. (n.d.). Breathing exercises: How to reduce stress. Retrieved February 1, 2025, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/breathing-exercises/art-20044258

Jerath, R., Edry, JW, Barnes, VA, & Jerath, V. (2006). “Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system.” Medical Hypotheses, 67 (3), 566–571.