Breathwork: How your breathing affects your cellular health and longevity

When we think of longevity, we usually think of things like healthy eating, exercise, or support from nutritional supplements. But what if a large part of our health lies in something as obvious as breathwork or breathing? 

In this article, we take an evidence-based look at the potential of breathing techniques for health and longevity – and highlight why this trend is becoming so popular right now, even though it is ancient. 

The renaissance of an ancient practice: Why breathwork and breathing techniques are trending 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.Ancient traditions like yogic Pranayama from India or Tibetan Tummo breathing (also known as "inner fire") have long recognized and cultivated the transformative power of breath.

What was once primarily used for spiritual purposes is now confirmed by modern scientific findings: Targeted breathing techniques can bring about measurable physiological changes in the body – from stress reduction to improving cognitive functions, strengthening the immune system, and potentially even extending healthy lifespan or lowering biological age.

Did you know that just five minutes of conscious breathing can lower your blood pressure?

Try it right now: Sit up straight, inhale for five seconds, hold briefly, and exhale for seven seconds.Repeat this ten times and feel the immediate effect!

Learn from Olympic champions: Breathing techniques in high-performance sports

In competitive sports, where every advantage counts, breathing techniques have long been part of the standard training repertoire. Swimmers and divers have always trained their lung capacity, but top athletes in other disciplines are increasingly relying on conscious breathing as a performance booster.

The box breathing technique (also known as tactical breathing), where you inhale for four seconds, hold your breath for four seconds, exhale for four seconds, and pause for another four seconds, is used by Navy SEALs and elite athletes alike for stress regulation and performance enhancement.

Michael Phelps, the most successful Olympian of all time, perfected a breathing protocol that helped him manage oxygen efficiently while swimming.The multiple world champion in freediving, Stig Severinsen, was able to condition his body through years of breath training to go over 20 minutes without taking a breath.

Consistent nasal breathing, which is practiced among others by ultramarathon runner Scott Jurek, is gaining importance in endurance sports. It promotes more efficient oxygen uptake, filters the breathing air, and activates the production of nitric oxide, which dilates blood vessels and improves circulation.

Did you know that athletes can improve their endurance performance through consistent nasal breathing?

Start your next light training session with exclusive nasal breathing. Reduce the pace if necessary, and gradually increase the intensity over several weeks.

The science behind it: What happens in your 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 – all the way 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 power plants of your cells

Mitochondria, often referred to as "power plants of the cells," produce about 90% of the energy your body needs. This energy production is directly related to the oxygen you inhale.Through oxidative phosphorylation, mitochondria convert oxygen and nutrients into ATP (adenosine triphosphate) – the universal energy currency of your body.

Research findings suggest that certain breathing techniques can improve mitochondrial function. Intermittent breathing, which combines short phases of hyperventilation with controlled breath-holding, can represent a mild but beneficial stress for the mitochondria. This hormesis effect stimulates the cells to become more resilient – similar to physical training or short-term fasting.

pH regulation: The balance in the body

Another fascinating aspect of breathing is its direct influence on the pH level of your body.A 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 maintain the pH level in the ideal range, which is essential for numerous biochemical processes and protein function / proteostasis.

Osmosis and cell health

The pH changes influenced by breathing also affect the osmotic processes in your cells. Balanced breathing supports the optimal fluid and electrolyte exchange between the cells and their environment.This is crucial for cell health as it enables nutrient uptake and the removal of waste products.

Regulate inflammatory processes

Chronic inflammations are considered one of the main drivers of the aging 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 prestigious journal PNAS, showed that certain breathing exercises can reduce the release of stress hormones such as Cortisol and regulate pro-inflammatory cytokines like TNF-α and IL-6.

The Wim Hof Method, a combination of specific breathing techniques, cold exposure, and meditation, has been associated in clinical studies with an improved immune response and a reduction in inflammatory markers.

Did you know that deep abdominal breathing can reduce inflammatory markers in your body?

Practical tip: Place one hand on your belly and one on your chest. Breathe in such a way that only the hand on your belly moves. Practice this abdominal breathing daily for 5-10 minutes to regulate inflammatory processes.

Breathwork as a switch for the nervous system

One of the most remarkable aspects of breathing is its ability to serve as a direct access to your  autonomous nervous system.This means: With your breath, you can actively switch between the sympathetic (activating) and the parasympathetic (relaxing) nervous system. 

Reduce stress through prolonged exhalation

Research shows that prolonged exhalation – that is, exhaling longer than inhaling – stimulates the vagus nerve, a key component of the parasympathetic nervous system. This "vagal brake" lowers 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 in his 2022 published research article "Breathwork Protocols for Health, Focus & Stress" a simple technique called "physiological sighing": Inhale twice briefly through the nose to fill the lungs, followed by a long, relaxed exhalation through the mouth.This method induces a quick relaxation response and can be applied, for example, before stressful situations.

Breathwork and Longevity: The Connection Between Breathing and Longevity

The Role of Telomeres and Oxidative Stress

Telomeres, the protective caps of our chromosomes, are often referred to as the "biological clock" of cells. With each cell division, they become shorter until the cell is no longer able to divide – a process associated with aging and represented as Hallmark of Aging.

Oxidative stress, an imbalance between free radicals and antioxidants in the body, can accelerate telomere shortening.Here comes breathing 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 associated with increased telomerase activity – an enzyme that extends telomeres and thus potentially slows down cellular aging.

Autophagy and cellular cleansing

The autophagy, a cellular self-cleaning process in which damaged cell components are broken down and recycled, is considered an important mechanism for healthy aging. Research suggests that intermittent fasting and certain forms of stress, including controlled stress through certain breathing techniques, can promote autophagy.

The alternate nostril breathing (Nadi Shodhana), a traditional pranayama technique where breathing alternates through the left and right nostrils, has been associated with improved oxygen supply to the brain, reduced stress hormones, and increased cellular efficiency.

Integrating Breathing Techniques into Daily Life

The knowledge of biological connections is valuable – but how can you concretely integrate it into your daily life? Here are some scientifically based approaches for various life situations:

For More Focus: Alternate Nostril Breathing

This technique, originating from yoga, can improve concentration and harmonize both hemispheres of the brain:

1. Close your right nostril with your right thumb
2. Breathe deeply in through the left nostril
3. Now close the left nostril with your ring finger and open the right one
4. Exhale through the right nostril and then inhale again
5. Switch back to the left nostril and continue this for 5-10 minutes

Neuroscientific research suggests that this technique balances 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:

1. Take two short inhales through the nose (without exhaling in between)
2. Then let a long, relaxed exhale through the mouth follow
3. 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

Exclusively breathing through the nose in everyday life, at night, and during training may initially be challenging, but it offers numerous benefits:

1. Start with light to moderate intensity
2. Breathe exclusively in and out through the nose
3. If necessary, reduce the intensity to maintain nasal breathing
4. Gradually increase the training 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 enhance performance in high-intensity activities. 

Mouth Taping is a method where the mouth is closed with tape during sleep to force nasal breathing and prevent mouth breathing.Proponents 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 substantiated. 

Three effective breathing techniques for your everyday life

Breathwork at a glance

The science increasingly confirms what ancient traditions already knew: Your breath is a powerful tool for your health.From mitochondrial function to nervous system regulation to inflammation modulation – breathwork can positively affect your body in many ways.

The special thing about it: breathing techniques are available anytime, free of charge, and can be practiced without special equipment. They represent one of the most democratic and accessible health practices.

Start with small steps – perhaps with three minutes of conscious breathing as part of your morning routine  or by applying 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 the conscious use of a natural process that is already available to you – breath by breath.