What is breathwork?

Breathwork, or conscious breathing, is a practice that more and more people are integrating into their daily lives to promote physical and mental well-being. It's not just about deep inhaling and exhaling, but about targeted breathing exercises that help you control your breathing and thus improve your quality of life. You may have already heard about the positive effects: breathing techniques can help lower your heart rate, regulate blood pressure, and even improve sleep. But breathwork goes far beyond these benefits. By learning to consciously control your breathing, you can increase your stamina, strengthen your immune system, and even reduce anxiety . The most well-known application is stress reduction through proper breathing .

Imagine being able to regain control of your body in stressful moments, reduce your anxiety, or fall asleep faster—all through a simple breathing technique. Breathing exercises are an incredibly versatile tool that can help you become more balanced, both physically and emotionally. You can reap the benefits of breathwork anytime, anywhere, whether at home, at work, or during meditation.

Table of contents

What is breathwork?

Breathwork, or conscious breathing, is a practice that more and more people are integrating into their daily lives to promote physical and mental well-being.

Why do people use breathing techniques and how do they work?

Breathing techniques have a profound effect on body and mind. Even though breathing is a natural, unconscious bodily function, conscious breathing can produce a multitude of positive effects. Breathing exercises help improve oxygen intake, increase lung capacity , and relax the diaphragm.

Proper breathing can lower your heart rate and regulate your blood pressure . When you breathe in a controlled manner, your nervous system signals that it's time to calm down – especially during stressful moments when your breathing becomes irregular and shallow. With targeted breathing techniques, you can bring your body into a state of relaxation and mitigate your stress response.

Furthermore, regular breathing exercises strengthen your immune system and improve your mental resilience. This allows you to increase both your physical endurance and your mental strength. In this article, we will discuss specific breathing techniques and explain various methods .

Breathing techniques for insomnia

Insomnia is a widespread problem affecting many people. Lying awake in bed at night, your thoughts racing, can make it difficult to relax. This is where breathing techniques come in. Targeted breathing exercises can help you relax your body and mind , allowing you to fall asleep faster and achieve better sleep quality.

A simple and effective breathing technique for insomnia is the 4-7-8 method : You inhale for 4 seconds , hold your breath for 7 seconds , and then exhale for 8 seconds. This technique calms the body and reduces the activity of the sympathetic nervous system while simultaneously activating the parasympathetic nervous system. The 4-7-8 breathing technique is explained here .

Breathing techniques for falling asleep

Falling asleep is difficult for many people, especially when they are stressed or overtired. Breathwork can offer a solution. Breathing techniques help to relax the body and calm the mind, making it easier to fall asleep. Consciously practicing breathing exercises before bed can lower your heart rate and stabilize your blood pressure.

Another useful technique is slow, deep breathing into the abdomen . This method also activates the parasympathetic nervous system and puts the body in a state that makes falling asleep easier – regular practice thus improves not only falling asleep, but also sleep quality.

Breathing techniques for meditation

Meditation is a practice in which breathing techniques play a central role. During meditation, consciously controlling and observing your breath helps to calm the mind and achieve a state of mindfulness . Regular breathing exercises can deepen your meditation practice and enhance its positive effects.

Breathing exercises such as deep inhalation and exhalation or counting breaths not only improve concentration but also intensify your meditation experience.

Breathing technique for ice swimming

Ice bathing is a practice where breathing techniques play a crucial role. When you plunge into cold water, your body reacts with a shock that increases your heart rate and speeds up your breathing . It's important to respond with proper breathing to calm your body and better tolerate the cold .

Controlled breathing can improve oxygen intake and provide your body with energy – this helps overcome the shock of the cold water and brings the body into a state of calm.

Breathing techniques for anxiety

Anxiety and panic attacks can cause breathing to become shallow and irregular, which intensifies stress. Targeted breathing exercises can lower your heart rate, stabilize your blood pressure, and calm your nervous system.

A proven method is slow, deep breathing into the abdomen. Like this. You regain control over your body and can reduce anxiety.

Breathing techniques in everyday life

Integrating breathing exercises into your daily routine is easier than you think. Even just a few minutes of conscious breathing can help reduce stress and improve your breathing. With regular breathing exercises, you'll become more balanced and less susceptible to stressful situations.

Whether during work or short breaks – conscious breathing not only strengthens physical fitness, but also your mental resilience.

Conclusion

Breathing techniques are a powerful tool that helps you improve your quality of life. They support physical health by lowering your heart rate, regulating blood pressure, and improving oxygen intake—while simultaneously promoting mental relaxation . Whether as a sleep aid, for stress reduction, or to increase stamina: proper breathing is the key to a healthier, more balanced life.

Use the possibilities that lie within your breath and find your way to greater health and inner peace.

Source:

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.

Apotheken Umschau (n.d.). Breathwork – conscious breathing: How to promote your well-being. Retrieved on February 1 , 2025 from https://www.apotheken-umschau.de/gesundheit/atemtherapie/breathwork/