Breathing is a fundamental process that fuels every cell in our body with oxygen. Yet, many people don’t realize the power of efficient breathing for overall health. Proper breathing techniques can reduce stress, sharpen focus, and boost energy levels. When done effectively, breathwork helps regulate the nervous system, improves circulation, and supports mental clarity. Learning how to breathe optimally is not just about survival—it’s about thriving and enhancing both physical and emotional well-being. Developing mindful breathing habits can make a significant difference in our daily lives.
Breathwork for Stress Reduction
Utilize a science-supported technique for stress relief known as the physiological sigh.
The Physiological Sigh
- Step 1: Inhale twice consecutively through your nose without exhaling in between—a deep inhale followed immediately by a second one—to fully expand your lungs.
- Step 2: Exhale completely through your mouth until your lungs are empty.
This method quickly shifts your autonomic nervous system from a state of heightened arousal and agitation to one of greater calmness. To my knowledge, it’s the fastest way to achieve real-time relaxation. Just 1-3 repetitions can help you attain or maintain a calmer state.
There is now evidence proving that cyclic physiological sighs, practiced daily for 5 minutes, reduce overall stress, promote relaxation, improve sleep, lower resting heart rate and enhance mood.
Breathing for Alertness & Focus
Use cyclic hyperventilation to increase alertness and enhance focus.
Repeated forceful, deep inhales followed by exhales = hyperventilation. This causes the release of adrenaline in the brain and body and thus increases alertness and our capacity for focus.
Cyclic Hyperventilation
- Take a deep inhale through the nose, immediately followed by a deep exhale (active or passive) through the mouth.
- Repeat the above 25x, then fully exhale until lungs are empty and hold for 15-30 seconds.
- Then, repeat for up to 5 minutes.
Expect to feel a little tingly or agitated right after completing the exercise. However, over the next few minutes, adrenaline will increase to improve your focus and attention greatly.
While cyclic hyperventilation increases stress in the short term, repeated training allows you to practice staying calm while feeling agitated and leads to a higher stress threshold.
*Please use caution practicing this technique if you are prone to panic attacks or have high anxiety. And never, ever perform cyclic hyperventilation near or in any body of water or while driving. There is a possibility of passing out, which can lead to “shallow water blackout,” which can result in drowning, or car accidents, especially when combined with extended breath holds. Be safe!
Breathing and Heart Rate Variability
Heart rate variability (HRV) is widely used in sports, military, and medical settings. There’s a strong link between breathing patterns and heart rate, allowing you to intentionally raise or lower your heart rate depending on the situation (e.g., calming before sleep or preparing for physical performance). This is due to respiratory sinus arrhythmia, a normal bodily function involving the vagus nerve that connects the brain, heart, and lungs.
– To increase heart rate: inhale longer and more deeply than you exhale.
– To decrease heart rate: exhale longer and more fully than you inhale.
This mechanism is reflected in various breathwork techniques, such as box breathing, physiological sighs, and hyperventilation. Understanding this relationship enables you to influence your mental and physical state, even without engaging in formal breathwork sessions. This simple knowledge gives you the power to regulate your nervous system in real time, using breath as a tool to impact neural circuits, chemicals, and hormones in the body.
