I never truly understood the power of breathing until I discovered freediving. My first attempt—back in 2014 in Lake Constance—was a disaster. I was stressed, exhausted, and unable to complete even one proper dive. I left feeling defeated, convinced it just wasn’t for me.

Scuba diving had always felt noisy and heavy—like we didn’t quite belong underwater. But freediving was different. It was quiet, demanding, and somehow more natural. A practice of stillness, control, and trust.

When I tried again in the warm ocean, everything changed. I felt more relaxed, more present—and suddenly my breath became an anchor. On the final day of the course, I dove 20 meters with ease. Not just because of better technique, but because of the calm I had found within myself. That’s when I understood: breath isn’t just life support—it’s a doorway to transformation.

Elite freedivers can hold their breath for over nine minutes and dive beyond 100 meters on a single inhale. But what’s most inspiring isn’t the depth—it’s the control, the calm, and the connection to body and mind. Freediving teaches you to trust yourself, respect your limits, and meet discomfort with presence and peace.

And the best part? You don’t have to be underwater to experience it. Breath is a tool we all have access to—always.

Breath: A Tool We Forget We Have

We usually breathe without giving it a second thought—and that’s perfectly normal. But when we bring attention to our breath, it can reshape how we feel, perform, and recover—both physically and emotionally. Like meditation or mindfulness, conscious breathing isn’t a passing trend. It’s an ancient and ever-accessible tool we can learn to reclaim.

Whether you're managing stress, building focus, or simply trying to feel more grounded, how you breathe matters more than you might think.

Why Breath Is Different

Breathing is the only automatic function we can also control voluntarily. That makes it unique. It’s regulated by both:

·         The brainstem—for unconscious, reflexive breathing

·         The motor cortex—for conscious breath control, like slowing your breath or holding it

This dual system means breath can be both a mirror of your state and a way to change it. You can’t consciously digest faster or slow your heart rate at will (at least no directly)  - but you can change your breathing in real time. That’s why breath is central to practices like:

·         Meditation

·         Yoga

·         Mindfulness

·         Stress recovery

·         Athletic training

Your breath reflects your inner state—and it also helps steer it.

The Science of Breathing

Breathing is much more than taking in air—it’s a direct lever for influencing how your body and brain function. Two systems are especially important:

1. The Autonomic Nervous System (ANS)

The ANS controls functions like heart rate, digestion, and stress response. And your breath is directly connected to it. With slow, deep breathing—especially longer exhales—you activate the parasympathetic branch of the ANS. This is the “rest, digest, and repair” mode. It slows your heart rate, lowers blood pressure, and reduces stress hormones like cortisol and adrenaline.

In short, your breath is a built-in tool for calming your body and restoring balance.

2. Gas Exchange and Energy Regulation

Breathing balances oxygen (O₂) and carbon dioxide (CO₂)—which affects pH, blood flow, and energy. Interestingly, overbreathing or hyperventilation can reduce oxygen delivery, because too little CO₂ narrows blood vessels.

Breathing, then, isn’t just about getting air. It’s about balance, efficiency, and regulation—all of which I had to learn the hard way while freediving.

Modern Life, Dysfunctional Breathing

Chronic stress, long hours at screens, poor posture, and fast-paced living train us into shallow, mouth-based, chest-dominant breathing. Over time, this can disturb our natural rhythm and contribute to:

·         Anxiety and tension

·         Poor sleep and fatigue

·         Brain fog and low stamina

·         Digestive discomfort

The good news: breathing is a trainable pattern—just like posture or mindset.

Your Brain Reacts to Breath

Breath doesn’t just reflect your emotions—it helps shape them. Fast, shallow breathing tells your brain, “I’m in danger,” triggering the fight-or-flight response. Slow, deep, rhythmic breathing signals safety. It helps calm the nervous system and shift your internal state—almost like an internal reset button.

That’s why breathwork has such powerful effects on anxiety, focus, and emotional regulation.

Breath as Recovery, Resilience, and Regulation

When used intentionally, breath becomes a tool for building resilience, performance, and recovery:

1.      Stress Relief – Diaphragmatic breathing lowers cortisol and activates calm.

2.      Focus and Clarity – Techniques like box breathing improve attention and presence.

3.      Physical Recovery – Breathwork after exercise restores balance and heart rate variability.

4.      Emotional Strength – Learning to breathe through discomfort—physical or emotional—builds capacity and awareness.

Four Proven Breathing Techniques

Even just a few minutes a day can shift your state. Here are some simple, effective practices:

1. Box Breathing (Balance + Calm) - Used by Navy SEALs to stay composed.

·         Inhale for 4 seconds

·         Hold for 4 seconds

·         Exhale for 4 seconds

·         Hold for 4 seconds Repeat for 2–5 minutes

2. 4-7-8 Breathing (Sleep + Anxiety Relief) - Great for unwinding or falling asleep.

·         Inhale for 4 seconds

·         Hold for 7 seconds

·         Exhale for 8 seconds Repeat for 4 rounds

3. Resonant Breathing (Heart-Brain Coherence) - Aligns your breath and cardiovascular rhythm.

·         Inhale for 5.5 seconds

·         Exhale for 5.5 seconds Continue for 5–10 minutes

4. Nasal Diaphragmatic Breathing (Foundational Reset)

Breathe through your nose and allow the belly—not the chest—to rise. Practice during quiet moments, walks, or work breaks.

Breathwork vs. Meditation: Which Works Faster?

A 2023 study compared four 5-minute practices:

·         Cyclic sighing (two short inhales, one long exhale)

·         Box breathing

·         Cyclic hyperventilation with holds

·         Mindfulness meditation

All improved mood—but cyclic sighing had the strongest effect on calming the nervous system and boosting emotional well-being. It also lowered respiration rates, showing a more relaxed physiological state.

Why? Cyclic sighing activates the vagus nerve and improves interoception—our ability to sense internal states like heart rate. Over time, the benefits increased: the more people practiced, the better they felt.

Final Thought: Breath Is a Skill—Train It

Breathing is always with you. And like any skill, it works best when practiced regularly—not just used in moments of stress. When you train your breath, you’re not just calming your body. You’re shaping your nervous system, building mental clarity, and deepening resilience.

You’re breathing anyway. You might as well make it work for you.

References

1.      Zaccaro, A., et al. (2022). "How Breath-Control Can Influence Your Mental and Physical State." Frontiers in Human Neuroscience.

2.      Spiegel, D., et al. (2023). "Breathwork versus Meditation: Comparing Emotional Benefits." Cell Reports Medicine.

3.      Huberman, A. (2023). "Cyclic Sighing and Stress Relief." Huberman Lab Podcast.

4.      Jerath, R., et al. (2006). "Physiology of Long Pranayamic Breathing." Medical Hypotheses.