Why Your Breathing Technique Matters More Than You Think

A few days ago, I had a fascinating conversation with a friend about healthy breathing patterns. What started as a casual exchange turned into a deep dive into something we rarely think about consciously—yet do roughly 20,000 times a day. Most people never learn how to breathe properly, despite it being one of the most fundamental aspects of our health. I’d like to share some thoughts on this vital topic from my perspective as a meditation and Pranayama teacher.

Breathing: Far More Than Just Staying Alive

Breathing is a vastly underestimated resource. It does far more than simply keep us alive. Our breath influences heart rate, blood circulation, digestion, body temperature, and even our glandular activity. It’s the bridge between our conscious and unconscious nervous systems—the only autonomic function we can directly control.

When we talk about conscious breathing—especially to activate the parasympathetic nervous system and downregulate stress—it’s worth taking a closer look at HOW we actually breathe. Learning how to breathe properly is one of the most accessible yet overlooked tools for health and resilience.

A Modern Breathing Crisis: Mouth vs. Nose

Many people today, particularly younger generations, breathe primarily through their mouths rather than their noses. While this sounds trivial, it actually has enormous consequences.
Mouth breathing often leads to dysfunctional breathing patterns and, over time, chronic overbreathing—also known as hyperventilation. While more oxygen is taken in, too much CO₂ is expelled. And here’s the critical point: CO₂ is not a waste gas in our bodies—it’s a vital molecule.

Why CO₂ Matters: The Misunderstood Molecule

Carbon dioxide acts as a natural bronchodilator, dilates blood vessels, lowers blood pressure and heart rate, and improves oxygen delivery throughout the body. Moreover, it plays a central role in hormone and enzyme regulation.
As a result, a chronic CO₂ deficiency—caused by mouth breathing, especially during sleep—can negatively affect sleep quality, nervous system function, digestion, and overall performance. Pulmonary specialists like L.C. Lum have described these important connections in detail.

Consider this: Worldwide, approximately 12% of people suffer from obstructive sleep apnea. In Germany, that number jumps to 32%—often closely linked to mouth breathing patterns. This isn’t just a breathing issue; it’s a health crisis hiding in plain sight.

How to Breathe Properly: The Fundamentals

Proper breathing begins in the nose. In through the nose, out through the nose—gently and deeply into the belly, not the chest. If you want to know how to breathe properly, this is where it starts.

Here’s what conscious nasal breathing looks like in practice:

Feel Your Breath

Notice how your belly rises with each inhale and contracts inward with each exhale. You might place your hand on your abdomen to feel this more clearly—this creates a tangible feedback loop between your awareness and your breath.

The Quality of Breath

Breathe mindfully, calmly, gently, and above all, as quietly as possible. Don’t force deep inhalation into the chest—the myth that particularly deep chest breathing is beneficial has long been debunked. In fact, it often produces the opposite effect, triggering the stress response rather than calming it.

Let the Exhale Happen

Don’t force your exhale. Simply let it happen. Your body knows what it’s doing. Brief, natural pauses between the exhale and the next inhale are actually very beneficial—they give your system time to regulate itself.

A Simple Framework: Nose–Low–Slow–Let Go–Quiet

This mnemonic captures the essence of functional breathing:

• Nose: Breathe through your nose, always
• Low: Breathe into your lower abdomen, not your chest
• Slow: Keep your breath gentle and unhurried
• Let Go: Allow the exhale to release naturally
• Quiet: Your breath should be nearly silent

More Than a Break: A Return to Yourself

Ten minutes of conscious breathing isn’t just a simple pause from daily stress. Rather, it’s an invitation to return to yourself—to arrive fully in the present moment. Ultimately, it’s a small yet powerful step toward greater health and resilience.

In our hyperconnected, always-on world, the breath remains our most accessible anchor. It asks nothing of us except awareness—no equipment, no app, no subscription. Just presence.

Just you, returning to the rhythm that has sustained you since your first moment of life.

Starting Your Practice

If you’re new to conscious breathing, start simple:

1. First, set aside 5-10 minutes in a quiet space
2. Sit comfortably with your spine relatively straight
3. Then, close your eyes or lower your gaze
4. Place one hand on your belly
5. Begin breathing slowly through your nose—gently, almost lovingly into your belly. Let the exhale simply happen without forcing it. Relax into the out-breath, allowing your body to release naturally
6. As you continue, feel your belly rise and fall
7. Don’t judge your breath—just observe it
8. Finally, if your mind wanders, gently return to the sensation of breathing

That’s it. No perfection required. Just presence.
Your breath has been with you your entire life. Perhaps it’s time to truly meet it.