Breathing

Have you ever stopped to think about how important breathing is? It may seem simple, but breathing is an intricate and perfectly designed mechanism that sustains life.

Without it, we simply wouldn’t exist.

That’s why it’s essential to train it—to learn to breathe consciously and correctly—since most of us breathe improperly without even realizing it.

Throughout history, various cultures have used breathing as a tool for healing, improving concentration, and enhancing quality of life.

Today, modern science increasingly supports these practices as effective methods for mental and physical well-being.

Below, we’ll discuss the impact that proper or improper breathing has on our lives.

How does breathing affect your mind and body?

Breathing is closely connected to the autonomic nervous system and brain regions that regulate emotions, attention, and memory.

The way you breathe can make a significant difference:

• Slow and deep breathing: When you inhale slowly using your abdomen, you activate the parasympathetic nervous system (“rest and digest”). This brings calm, reduces anxiety, improves focus, and quiets intrusive thoughts.

• Shallow or irregular breathing: Common during stress, it activates the sympathetic nervous system (“fight or flight”), causing dizziness, palpitations, sweating, and negative thoughts.

• Hyperventilation: Breathing too quickly or too deeply (when not needed) lowers CO₂ levels, disrupting blood pH balance.This may cause shortness of breath, intense anxiety, dizziness, blurry vision, or muscle spasms—symptoms that may resemble a panic attack.

Conscious breathing is essential for quality of life.

It’s in your hands to train it and turn it into your ally.

Exercise: 4-4-6 Breathing (Quick Calm)

1. Get comfortable. Sit with a straight back, relaxed shoulders. Close your eyes (if possible) or focus on a fixed point.

   Do 5 to 8 cycles of the following breath:

2. Inhale through your nose for 4 seconds.

   Feel your abdomen expand (not your chest). Imagine you’re inhaling calm.

3. Hold your breath for 4 seconds.

   Don’t tense your body, just gently retain the air. Notice the internal silence.

4. Exhale slowly through your mouth for 6 seconds.

   Feel your body relax with each exhale. Imagine you’re releasing tension, mental noise, and anxiety.

Repeat for 2 minutes.

With each cycle, your heart rate will slow, and your mind will quiet down.When you finish, breathe normally and notice how you feel.

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⚠️ This article is for informational and educational purposes only. It is not a substitute for professional psychological care. If you need help, consult a certified specialist. In case of emergency, seek immediate care in your area. Legal Notice

References:

Brown, R. P., & Gerbarg, P. L. (2012). The Healing Power of the Breath: Simple Techn

Freire et al. (2012). Panic disorder and the respiratory system: clinical subtype and challenge tests. Brazilian Journal of Psychiatry, 34(Suppl 1), S32–S41.

Jerath, R., Edry, J. W., Barnes, V. A., & 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.