Just take a deep breath – the importance of breathing for body and mind
In einer Welt, die zunehmend von Stress und Hektik geprägt ist, vergessen wir oft eine der
einfachsten und gleichzeitig wirkungsvollsten Möglichkeiten zur Selbstregulation: das
bewusste Atmen. Aber wie kann uns Atmung helfen, Stress abzubauen, unser Nervensystem
zu balancieren und unsere Gesundheit zu fördern? Der Schlüssel liegt im Vagusnerv, der
tiefen Atmung und der Fähigkeit, unsere innere Ruhe selbst zu steuern. Welchen Einfluss hat
dabei die Atmung auf unser Stresslevel, auf den Parasympathikus und auf die
Herzfrequenzvariabilität und was ist diese Wim Hof Methode?
The vagus nerve and the parasympathetic nervous system: the ‘brakes’ of our nervous system
The vagus nerve plays a central role in the regulation of the nervous system and is closely related to the parasympathetic nervous system. This part of the autonomic nervous system ensures that we can relax again after stressful experiences. While the sympathetic nervous system prepares the body for ‘fight or flight’, the parasympathetic nervous system has a calming effect. Conscious, deep breathing can
activate the vagus nerve and strengthen the parasympathetic nervous system, leading to relaxation of the whole body.
The Wim Hof Method: Breathe for more energy and control
The Wim Hof Method, developed by Dutchman Wim Hof, is a well-known breathing technique that puts the body in a state of self-regulation. It combines
special breathing exercises, cold training and meditation to activate the nervous system and strengthen the self-healing powers. The breathing technique involves taking quick, deep breaths combined with controlled exhalations. These breathing patterns stimulate the vagus nerve and increase the oxygen content in the blood, which leads to improved physical and mental performance. Regular practice not only improves breathing but also the ability to respond to stress.
Stress management and self-regulation
In our daily lives, we are often influenced by external stress factors that put our body in ‘fight or flight’ mode. This stressful reaction to challenges makes
evolutionary sense when we are confronted with real dangers, but it can be harmful if it remains permanently activated. Chronic stress is associated with a variety of health problems, from sleep disorders to cardiovascular diseases.
This is where breathing comes into play: by breathing consciously, we can calm our nervous system and balance our body's stress responses. Deep breathing and practising breathing techniques such as the Wim Hof Method act as a natural ‘brake’ that helps us to get out of a state of constant alert and into a state of relaxation.
Heart rate variability: an indicator of our resilience
Another exciting concept related to breathing and stress regulation is heart rate variability (HRV). HRV describes the fluctuations in the time between each heartbeat and is considered an important indicator of our body's resilience to stress. A high HRV indicates that the nervous system is well able to adapt to stress and to return to a calm state. In contrast, a low HRV can indicate chronic stress or a limited ability to self-regulate.
Through targeted breathing exercises, we can positively influence HRV and thus improve our ability to cope with stress. Regular practice of deep, conscious breathing leads to better HRV and thus strengthens the body's resilience.
Awareness of breathing: a key to inner balance
Awareness of our breathing is a powerful tool for self-regulation. Many of us breathe shallowly and superficially, especially in stressful situations. However, by consciously focusing on and controlling our breathing, we can bring the nervous system into a calm and stable phase.
One practical example is the ‘4-7-8’ breathing technique, which is particularly good for relaxation: breathe in through your nose for 4 seconds, hold your breath for 7 seconds and then breathe out slowly and completely for 8 seconds. This simple technique calms the nervous system and can help you to achieve a state of calm more quickly.
Exercise: The 5-minute breathing space
To experience the benefits of conscious breathing, you can start with a simple exercise. Sit comfortably, close your eyes and breathe deeply and evenly for five minutes. Concentrate on your breathing, feel your belly rise and fall with each breath.
- 1. Inhale through the nose for 4 seconds.
- 2. Hold your breath for 4 seconds.
- 3. Exhale slowly through your mouth and count to 6.
- 4. Repeat the cycle for 5 minutes.
This exercise not only strengthens the connection between you and your body, but also helps to activate your vagus nerve and promote the parasympathetic nervous system. You will notice how your stress levels decrease and you feel more clarity and calm in your mind.
My conclusion about breathing consciously.
Breathing is a simple yet incredibly powerful tool for promoting health and well-being. Förderung von
Gesundheit und Wohlbefinden. It influences our nervous system, helps us to
cope with stress and strengthens our self-regulation abilities. By learning to breathe consciously and using techniques such as the Wim Hof method, we can take back control of our physical and mental health. So, take a moment to ‘breathe through’ – for more serenity, energy and inner balance.
