Proper Breathing – How Breathing Exercises Calm Your Nervous System
Your breath is more than a reflex – it is the key to calmness, clarity, and inner strength.
Introduction
The breath accompanies us from the first to the last moment of our life. Yet, even though we breathe 20,000 times a day, we pay little attention to this vital process. Conscious breathing is one of the most effective methods to reduce stress, relax the body, and focus the mind.
In this article, we will show you how simple breathing exercises can calm your nervous system, regulate your energy, and bring you back to yourself in just a few minutes.
Why breathing is so powerful
Breathing is the only bodily function that operates both automatically and can be consciously controlled. Through this interface, you can directly influence your autonomic nervous system - such as your heart rate, digestion, and stress levels.
Proper breathing activates the parasympathetic nervous system – the system for relaxation, regeneration, and healing.
4 Breathing Techniques You Can Use Right Away
1. The 4-7-8 Method (for acute stress relief)
Inhale through the nose for 4 seconds
Hold the breath for 7 seconds
Exhale through the mouth for 8 seconds
Repeat 4-6 times. This method acts as a "reset" for your nervous system.
2. Diaphragmatic Breathing (for deep relaxation)
Place one hand on your abdomen, the other on your chest. Breathe deeply into the abdomen so that only your lower hand rises. Exhale slowly.
This type of breathing calms the heart, promotes oxygen supply, and is proven to lower blood pressure.
Tip: Ideal before sleeping or during internal unrest.
3. Box Breathing (for focus & mental clarity)
This method is used by Navy Seals, for example, to enhance concentration and reduce anxiety.
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for 4 rounds. Perfect before important meetings or presentations.
4. Connected Breathing with Seroton
By combining breathing audio content with synchronous massage impulses, you can not only hear but feel your breathing pattern.
This form of "embodied breathing" strengthens the connection between body and mind, making it easier for you to start a regular breathing practice.
Tip: Let yourself be guided – the Seroton app handles the timing and supports you in taking deep breaths.
When & how often should you do breathing exercises?
Just 2–3 minutes a day is enough to feel an effect. Consistency is key. Breathing exercises can be easily integrated into morning routines, breaks, or bedtime rituals – effortlessly, and can be done anywhere.
Conclusion: Your Breath is Your Anchor
In moments of unrest, it is always there – your breath. And with it, the opportunity to return: to the body, to the now, to yourself.
With conscious breathing, you can release stress, gain clarity, and bring more peace to your day. Seroton helps you intensify this effect – physically tangible, intuitively experienced.
