When we think of longevity, things like a healthy diet, exercise or the support of nutritional supplements usually come to mind. But what if a large part of our health lies in something as natural as breathwork or breathing?
In this article, we take an evidence-based look at the potential of breathing techniques for health and longevity - and shed light on why this trend is becoming so popular right now, even though it is ancient.
Renaissance of an ancient practice: Why breathwork and breathing techniques are so trendy today
While breathing exercises are booming on social media, fitness apps and wellness retreats, conscious breathing as a health practice is by no means new. Millennia-old traditions such as yogic pranayama from India or Tibetan Tummo breathing (also known as "inner fire") have long recognized and cultivated the transformative power of the breath.
What used to serve mainly spiritual purposes is now confirmed by modern scientific findings: Targeted breathing techniques can bring about measurable physiological changes in the body - from reducing stress to improving cognitive functions, strengthening the immune system and potentially even extending a healthy lifespan or reducing biological age.
Did you know that just five minutes of conscious breathing can lower your blood pressure
Try it right now: sit up straight, breathe in for five seconds, pause briefly and breathe out for seven seconds. Repeat this ten times and feel the immediate effect!
Learning from Olympic champions: breathing techniques in high-performance sport
In competitive sport, where every advantage counts, breathing techniques have long been part of the standard training repertoire. Swimmers and divers have always trained their breathing capacity, but top athletes in other disciplines are also increasingly relying on conscious breathing as a performance booster.
The box breathing technique (also known as tactical breathing), in which you inhale for four seconds, hold your breath for four seconds, exhale for four seconds and pause again for four seconds, is used by Navy SEALs and elite athletes alike to regulate stress and improve performance.
Michael Phelps, the most successful Olympian of all time, perfected a breathing protocol that helped him to manage oxygen optimally while swimming. The multiple world champion in freediving, Stig Severinsen, was able to condition his body through years of breathing training so that he can go for over 20 minutes without taking a breath.
Consistent nasal breathing, which is practiced by ultramarathon runner Scott Jurek, among others, is also gaining importance in endurance sports. It promotes more efficient oxygen uptake, filters the air we breathe and activates the production of nitric oxide, which dilates the blood vessels and improves blood circulation.
Did you know that athletes can improve their endurance performance through consistent nasal breathing?
Start your next easy workout with nose breathing only. Reduce the pace if necessary and gradually increase the intensity over several weeks.
The science behind it: What happens in the body during conscious breathing
But what exactly happens in your body when you consciously control your breathing? The answer lies deeper than you might think - right down to the cellular level. As Gerritsen and Band (2018) show in their study "Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity", breathing has profound effects on our physiology.
Mitochondria: The powerhouses of your cells
Mitochondria , often referred to as the "powerhouses of cells", produce about 90% of the energy your body needs. This energy production is directly related to the oxygen you breathe in. Through oxidative phosphorylation, mitochondria convert oxygen and nutrients into ATP (adenosine triphosphate) - your body's universal energy currency.
Research suggests that certain breathing techniques can improve mitochondrial function. Intermittent breathing, which combines short periods of hyperventilation with controlled breath holding, can provide mild but beneficial stress to the mitochondria. This hormesis effect stimulates the cells to become more resistant - similar to physical training or short-term fasting .
pH value regulation: the balance in the body
Another fascinating aspect of breathing is its direct influence on your body's pH level. Deep, slow breathing (about 5-6 breaths per minute) promotes the balance between carbon dioxide and oxygen and thus supports optimal cell function.
Studies show that rapid, shallow breathing can lead to an imbalance - namely respiratory alkalosis due to excessive exhalation of CO₂. Conversely, controlled, conscious breathing can help to maintain pH in the ideal range, which is essential for numerous biochemical processes and protein function / proteostasis .
Osmosis and cell health
The pH changes influenced by respiration also affect the osmotic processes in your cells. Balanced breathing supports optimal fluid and electrolyte exchange between the cells and their environment. This is crucial for cell health as it enables the absorption of nutrients and the removal of waste products.
Regulate inflammatory processes
Chronic inflammation is considered to be one of the main drivers of the ageing process and many age-related diseases. Interestingly, conscious breathing can act as a natural modulator here. The study "Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans" by Kox et al. (2014), published in the renowned journal PNAS, showed that certain breathing exercises can reduce the release of stress hormones such as cortisol and regulate inflammation-promoting cytokines such as TNF-α and IL-6.
The Wim Hof method , a combination of special breathing techniques, cold stimulation and meditation, has been linked to an improved immune response and a reduction in inflammatory markers in clinical studies.
Did you know that deep abdominal breathing can reduce inflammatory markers in your body?
Practical tip: Place one hand on your stomach and one on your chest. Breathe in so that only the hand on your stomach moves. Practice this abdominal breathing for 5-10 minutes every day to regulate inflammatory processes.
Breathwork as a switch for the nervous system
One of the most remarkable aspects of breathing is its ability to act as a direct gateway to your autonomic nervous system . This means that you can actively switch back and forth between the sympathetic (activating) and parasympathetic (relaxing) nervous system with your breath.
Reduce stress through prolonged exhalation
Research shows that prolonged exhalation - i.e. breathing out longer than breathing in - stimulates the vagus nerve, a major component of the parasympathetic nervous system. This "vagus brake" lowers the heart rate, reduces blood pressure and puts the body into a state of relaxation and regeneration .
Dr. Andrew Huberman, Professor of Neurobiology at Stanford University, recommends a simple technique called "physiological sighing" in his research article "Breathwork Protocols for Health, Focus& Stress" published in 2022: Take two short breaths in through the nose to fill the lungs, followed by a long, relaxed exhalation through the mouth. This method produces a rapid relaxation response and can be used before stressful situations, for example.
Breathwork and longevity: the relationship between breathing and longevity
The role of telomeres and oxidative stress
Telomeres, the protective end caps of our chromosomes, are often referred to as the "life clock" of cells. With each cell division, they become shorter until the cell is finally no longer able to divide - a process that is associated with ageing and represents a hallmark of ageing as telomere attrition.
Oxidative stress, i.e. an imbalance between free radicals and antioxidants in the body, can accelerate telomere shortening . This is where breathing comes into play: studies suggest that certain breathing techniques can reduce oxidative stress by increasing the body's antioxidant capacity.
The practice of slow, deep breathing has been linked to increased activity of telomerase - an enzyme that can lengthen telomeres and therefore potentially slow down cell ageing.
Autophagy and cellular cleansing
Autophagy , a cellular self-cleaning process in which damaged cellular components are broken down and recycled, is thought to be an important mechanism for healthy ageing. Research suggests that intermittent fasting and certain forms of stress , including controlled stress through certain breathing techniques, can promote autophagy.
Alternate breathing (Nadi Shodhana), a traditional pranayama technique in which you alternate breathing through the left and right nostrils, has been linked to improved oxygenation of the brain, reduced stress hormones and increased cellular efficiency.
Integrating breathing techniques into everyday life
The knowledge of biological connections is valuable - but how can you integrate it into your everyday life? Here are some scientifically sound approaches for different life situations:
For more focus: alternate breathing
This yoga-derived technique can improve concentration and harmonize both hemispheres of the brain:
- Close your right nostril with your right thumb
- Inhale deeply through your left nostril
- Now close your left nostril with your ring finger and open your right
- Breathe out through the right nostril and then in again
- Switch back to the left nostril and continue like this for 5-10 minutes
Neuroscientific research suggests that this technique compensates for the hemispheric asymmetry of the brain and improves cognitive performance.
For acute stress reduction: physiological sighing
This technique recommended by Dr. Huberman works particularly quickly for acute stress:
- Take two short breaths in through the nose (without exhaling in between)
- then take a long, relaxed exhalation through the mouth
- Repeat this 1-3 times
Studies show that this technique quickly normalizes CO₂ levels and improves lung elasticity, leading to an immediate relaxation response.
Nasal Breathing
Breathing exclusively through the nose in everyday life, at night and during exercise may be challenging at first, but offers numerous benefits:
- Start with light to moderate intensity
- Breathe in and out exclusively through the nose
- Reduce the intensity if necessary to maintain nasal breathing
- Gradually increase the exercise intensity while maintaining nasal breathing
Studies with endurance athletes have shown that consistent training with nasal breathing improves oxygen uptake, increases breathing efficiency and can even increase performance during high-intensity activities.
Mouth taping is a method of closing the mouth with tape during sleep to force nasal breathing and prevent mouth breathing. Supporters of this method claim that it can improve sleep quality, reduce snoring and strengthen the immune system. However, many of these claims are not scientifically proven .
Three effective breathing techniques for your everyday life
| Technik | Anwendungsbereich | Wirkung | Alltagsintegration |
| Box-Breathing (4-4-4-4) | Stress management, concentration | Activates the parasympathetic nervous system, lowers cortisol, improves focus | Before important meetings, when stress arises, as preparation for challenging situations |
| Wechselatmung (Nadi Shodhana) | Balance, mental clarity | Harmonizes both hemispheres of the brain, improves cognitive functions, promotes relaxation with mental alertness | As a morning routine, during the lunch break, before creative or analytical tasks |
| Physiologisches Seufzen | Acute stress reduction, energy increase | Normalizes CO₂ levels, improves lung elasticity, has a quick relaxing effect | For anxiety, before public appearances, for energy lows in the afternoon |
Breathwork at a glance
Science is increasingly confirming what ancient traditions already knew: your breath is a powerful tool for your health. From mitochondrial function to nervous system regulation and inflammation modulation - Breathwork can have a positive effect on your body in a variety of ways.
The special thing about it: breathing techniques are available at any time, free of charge and can be practiced without special equipment. They are therefore one of the most democratic and accessible health practices.
Start with small steps - perhaps three minutes of conscious breathing as part of your morning routine or using physiological sighing in stressful situations. Observe how your body and mind change and adjust your practice accordingly.
Because ultimately, it's not about complicated techniques or extreme practices, but about consciously using a natural process that is already available to you - breath by breath.
