Tips for Proper Breathing

Proper breathing is simple and beneficial when done mindfully. Here are some tips to ensure breathing techniques are effective, including brief explanations of deep breathing, abdominal breathing, and paused breathing.

For easier navigation, here are the links to the individual topics:

Breathing Through the Nose or Mouth?

Whether to breathe through the nose or mouth depends on the situation, the breathing exercise, and personal needs. Generally:

• It’s best to follow the instructions of doctors or therapists.
• If there are no specific guidelines: breathe in a way that feels comfortable and natural to you.

Nose or Mouth – Which is Better?

• Nasal breathing is usually more even and natural. The air is humidified, warmed, and filtered – which protects the airways.
• Mouth breathing can be useful when you want to exhale more slowly. It helps to purse your lips slightly – similar to whistling or kissing. Imagine trying to make a candle flicker without blowing it out – this allows for controlled and slowed exhalation.

Important: Breathing should relax – not stress. So never breathe “like a robot,” but stay loose and aware.

Tips for a Relaxed Posture While Breathing

1. Keep your jaw and face relaxed.
   Let your tongue rest gently on the roof of your mouth or behind your front teeth. Unclench your jaw.
2. Relax your hands, shoulders and belly.
3. Practice in a quiet, safe place where you feel undisturbed.
4. Closing your eyes helps to focus inward and reduce distractions.
   Our free app Breath Ball includes several gentle audio guides that make practicing with your eyes closed more comfortable. These can be selected on the „Settings” screen.

If you’re sitting:

1. Sit upright, but not stiff.
   Keep your spine naturally straight, like you’re being gently lifted from the top of your head. Avoid slouching or over-tensing.
2. Relax your shoulders.
   Let them drop away from your ears. Don’t pull them back forcefully – just let them hang naturally.
3. Place your hands loosely.
   Rest them on your thighs or in your lap, palms facing up or down – whatever feels comfortable.
4. Uncross your legs (if possible).
   This helps keep your posture open and balanced. Both feet flat on the ground is ideal.

If you’re lying down:

1. Lie flat on your back.
   Use a flat surface like a bed or yoga mat, with a pillow under your knees if needed for comfort.
2. Let your arms rest at your sides.
   Palms can face up or down – whatever feels comfortable. Keep some space between your arms and torso.
3. Support your head if needed.
   Use a thin pillow or towel under your head, just enough to keep your neck in line with your spine.
4. Relax your whole body.
   Gently scan from head to toe and soften any tension you notice.

Deep Breathing with Controlled Exhalation

Deep breathing is a simple and effective method to reduce stress, relax the body and improve concentration:

1. Sit or lie down comfortably. Your back should be straight and your shoulders relaxed.
2. Inhale slowly and deeply through your nose. The air should flow in calmly and evenly – not hastily or forced.
3. Exhale gently through your slightly pursed mouth. Make sure you exhale completely. Imagine there’s a candle in front of your mouth that you don’t want to go out.
4. Repeat this 5-10 times, completely relaxed.
5. Important: Only inhale and exhale for as long as you can remain relaxed.

Abdominal Breathing (Diaphragmatic Breathing)

Abdominal breathing (also known as diaphragmatic breathing) is a natural and particularly relaxing form of breathing. It utilizes the diaphragm and promotes calm, deep breathing – in contrast to shallow chest breathing, which is often associated with stress:

1. Find a comfortable position: Sit upright in a relaxed position or lie flat on your back. Keep your shoulders loose and your belly relaxed. Place one hand on your belly and the other on your chest.
2. Inhale gently through your nose into your belly. Feel your belly rise as the air fills your lungs. The hand on your belly should move, while the hand on your chest should stay mostly still.
3. Exhale completely and slowly through your mouth (or nose, if you prefer). Your belly should lower as you exhale, but your chest should move as little as possible. Take your time and exhale for a little longer than you inhale.
4. Continue breathing at a natural pace. A healthy rhythm is, for example, inhaling for 4 seconds and exhaling for 6 seconds, also known as slow paced breathing.
5. It is important that the movement comes from your belly, not your chest.
6. Practice abdominal breathing daily for 5 to 10 minutes, especially during stressful moments or before going to sleep. With time, this type of breathing can become your new natural rhythm.

Paused Breathing (Perception Breathing)

Paused breathing is a simple technique where you pause briefly after each inhale and exhale. These conscious pauses help calm the mind and deepen body awareness. A popular variation is box breathing, where inhaling, holding, exhaling, and holding are all the same length.

1. Find a comfortable position. Sit upright in a relaxed way or lie flat on your back. Make sure your spine is straight and your body is relaxed.
2. Breathe in slowly and evenly through your nose – for about 4 to 5 seconds. Feel your belly gently rise.
3. Pause for a few seconds – naturally, without forcing it. Notice the stillness and wait calmly until your body wants to exhale on its own.
4. Exhale slowly and fully – also for about 4 to 5 seconds. Let go of what you no longer need.
5. Pause again after exhaling. Notice the empty space, and wait quietly until your body draws in the next breath by itself. Let your breathing come and go naturally – without control or pressure.
6. Repeat this rhythm for 5 to 10 minutes, calmly and without rushing.
7. During each pause, consciously relax your shoulders, your jaw, and your belly. Let go – in your body and in your thoughts.

Breath Ball: Our App for Breathing Exercises with Adjustable Rhythm

The described techniques can be implemented particularly effectively with our free breathing app, Breath Ball.

In addition to numerous pre-made breathing exercises for stress reduction, sleep, or focus, you can create your own exercises in Breath Ball – with precisely defined inhale and exhale times as well as optional pauses. This allows you to set the exact rhythm of deep breathing or abdominal breathing and be guided visually and acoustically.

Breath Ball is available for free for Android and iOS.

If a Breathing Exercise Feels Unpleasant

Breathing exercises should calm and center, not agitate or make you nervous. If an exercise feels unpleasant or overwhelming: please stop immediately and seek professional support.

Warning: Do Not Hyperventilate!

Conscious hyperventilation, i.e., rapid inhaling and exhaling, stimulates the sympathetic nervous system. This can be experienced as energizing in the short term but can also trigger stress, emotional instability, and even psychoses! Such breathing exercises are strongly discouraged!