When we think of longevity, we usually think of things like healthy eating, exercise or supporting dietary supplements But what if a large part of our health was in something as natural as Breathwork or breathing is hidden?
In this article, we take an evidence-based look at the potential of breathing techniques for health and longevity—and explore why this trend, despite its ancient origins, is becoming so popular right now.
Renaissance of an ancient practice: Why breathwork and breathing techniques are so popular 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 the yogic pranayama from India or the Tibetan tummo breathing (also known as "inner fire") have long recognized and cultivated the transformative power of breath.
What once served primarily spiritual purposes is now confirmed by modern scientific findings: Targeted breathing techniques can cause measurable physiological changes in the body - of the Stress reduction from improving cognitive functions to strengthening the immune system and potentially even extending 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, inhale for five seconds, hold briefly, and exhale for seven seconds. Repeat this ten times and feel the immediate effect!
Learning 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 breathing capacity, but top athletes in other disciplines are also increasingly relying on conscious breathing as a performance booster.
The Box breathing technique (also called tactical breathing), where 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 used to regulate stress and increase performance.
Michael Phelps, the most successful Olympian of all time, perfected a breathing protocol that helped him maintain optimal oxygen levels while swimming. Multiple freediving world champion Stig Severinsen, through years of breathing training, was able to condition his body to the point where he can go 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. promotes more efficient oxygen uptake, filters the air we breathe and activates the production of nitric oxide, which dilates 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 only nasal breathing. Slow down if necessary and gradually increase the intensity over several weeks.
The science behind it: What happens in the body when you breathe consciously
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
MitochondriaOften referred to as the "powerhouses of the cells," mitochondria produce about 90% of the energy your body needs. This energy production is directly related to the oxygen you breathe. 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-holds, can provide a mild but beneficial stress to the mitochondria. Hormesis effect stimulates the cells to become more resistant – similar to physical training or short-term Fast.
pH 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 maintain the pH level in the ideal range, which is important for numerous biochemical processes and protein function. Proteostasis is essential.
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 cells and their environment. This is crucial for cell health because it enables nutrient uptake and waste removal.
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 renowned journal PNAS, showed that certain breathing exercises reduce the release of stress hormones such as Cortisol and regulate pro-inflammatory cytokines such as TNF-α and IL-6.
The Wim Hof Method, a combination of special breathing techniques, cold stimuli and meditation, has been linked in clinical studies to 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 stomach and one on your chest. Breathe in so that only the hand on your stomach moves. Practice this abdominal breathing. 5-10 minutes dailyto regulate inflammatory processes.
Breathwork as a switch of the nervous system
One of the most remarkable aspects of breathing is its ability to act as a direct access to your autonomic nervous system to function.This means that with your breath you can actively switch back and forth between the sympathetic (activating) and the parasympathetic (relaxing) nervous system.
Reduce stress through prolonged exhalation
Research shows that prolonged exhalation—breathing out for longer than inhaling—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.
In his 2022 research article "Breathwork Protocols for Health, Focus & Stress," Dr. Andrew Huberman, a professor of neurobiology at Stanford University, recommends a simple technique called "physiological sighing": two short inhales through the nose to fill the lungs, followed by a long, relaxed exhalation through the mouth. This method elicits a rapid relaxation response and can be used, for example, before stressful situations.
Breathwork and Longevity: The connection 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 no longer able to divide – a process associated with aging and known as telomere attrition. Hallmark of Aging represents.
Oxidative stress, i.e. an imbalance between free radicals and Antioxidants in the body, the 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 thus potentially slow down cellular aging.
Autophagy and cellular cleaning
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 that can promote autophagy.
Alternate nostril breathing (Nadi Shodhana), a traditional pranayama technique that involves breathing alternately through the left and right nostrils, has been linked to improved oxygenation of the brain, reduced stress hormones, and increased cellular efficiency.
Integrate breathing techniques into everyday life
Knowledge of biological connections is valuable—but how can you integrate it into your everyday life? Here are some scientifically based approaches for different life situations:
For more focus: alternate breathing
This technique, which originates from yoga, can improve concentration and harmonize both hemispheres of the brain:
- Close your right nostril with your right thumb
- Breathe deeply through the left nostril
- Now close the left nostril with the ring finger and open the right
- Exhale through the right nostril and then inhale again
- Switch back to the left nostril and continue for 5-10 minutes
Neuroscientific research suggests that this technique compensates for hemispheric asymmetry of the brain and improves cognitive performance.
For acute stress reduction: Physiological sighing
This technique recommended by Dr. Huberman works particularly quickly in cases of acute stress:
- Take two short inhalations through the nose (without exhaling in between)
- Then let a long, relaxed exhalation follow 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 your nose in everyday life, at night and during exercise may be challenging at first, but it offers numerous advantages:
- Start with light to moderate intensity
- Breathe in and out through your nose only
- Reduce the intensity if necessary to maintain nasal breathing
- Gradually increase the intensity of your training while maintaining nasal breathing
Studies with endurance athletes have shown that consistent nasal breathing training improves oxygen uptake, increases breathing efficiency, and can even enhance performance during high-intensity activities.
Mouth taping is a method in which the mouth is closed with adhesive tape during sleep to force nasal breathing and prevent mouth breathing. Supporters of this method claim 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
| Technology | scope | Effect | Everyday integration |
| 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 |
| Alternate Nostril Breathing (Nadi Shodhana) | Balance, mental clarity | Harmonizes both hemispheres of the brain, improves cognitive functions, promotes relaxation with mental alertness | As a morning routine, during lunch break, before creative or analytical tasks |
| Physiological sighing | Acute stress reduction, energy increase | Normalizes CO₂ levels, improves lung elasticity, has a rapid relaxing effect | For anxiety, before public appearances, when energy levels drop 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 to inflammation modulation – breathwork can positively impact your body in a variety of ways.
What's special about them is that breathing techniques are available at any time, free of charge, and can be practiced without any special equipment. They are therefore 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 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.
