Fix your Breath - How to breathe properly.

18, April 2025

Fix your Breath – How to breathe properly.

Why mouth and chest breathing sabotage you in everyday life – and how you can do better.

Breathe.

A reflex.

An automatism.

And yet – or precisely because of this – many people do it wrong. Perhaps you are one of them without realizing it.

Because although you take around 20,000 breaths every day, not every way of breathing is equally healthy. Two of the most common unhealthy patterns are mouth breathing and chest breathing – both are deeply rooted in our modern way of life and can have a negative impact on your physical, mental and emotional well-being in the long term.

So let’s take a conscious look. After all, you’re breathing anyway – so why not breathe in a way that’s good for you?

Part 1: Mouth breathing – your hidden energy thief

Perhaps you sometimes catch yourself breathing through your mouth – during sport, while sleeping or even unconsciously in everyday life.

What sounds harmless can have an insidious poisonous effect on your body.

Here’s what you should know:

🔻 The disadvantages of mouth breathing:

Dry mucous membranes
Mouth breathing dries out your airways, which leads to irritation and an increased susceptibility to infection.
Less oxygen utilization
In contrast to nasal breathing, mouth breathing lacks the natural filter function. The breath is not moistened, warmed or “pre-filtered” – which means less efficient oxygen uptake.
Chronic stress
Mouth breathing activates the sympathetic nervous system – your “fight-or-flight” mode. In the long term, this can lead to inner restlessness, sleep problems and an overstimulated stress axis.
Poorer quality of sleep
People who breathe through their mouth at night are more likely to suffer from sleep apnoea, snoring or shallow sleep. This impairs your regeneration – and your mood the next morning.

✅ What you can do:

Breathe consciously through your nose – especially at night.
If necessary, nose plasters or special tapes can help to keep your mouth closed.
Observe yourself.
When do you breathe through your mouth? Start to be mindful of your breathing pattern during the day.

Part 2: Chest breathing – shallow, fast, stressful

The second major breathing pattern that has become second nature to many of us: shallow chest breathing.

Your diaphragm – your most important breathing muscle – remains largely unused. You breathe “upwards”, creating a breathing style that keeps your nervous system on permanent alert.

🔻 The disadvantages of chest breathing:

Permanent stress mode
Shallow, rapid breaths signal to your body: Attention, danger! Even if nothing is actually happening, your body produces stress hormones such as adrenaline and cortisol.
Less oxygen = less energy
The lungs are not fully ventilated, oxygen is absorbed inefficiently – this can lead to poor concentration, inner restlessness and a lack of energy.
Tension in the neck and shouldersWhenyou breathe through your chest, your shoulder muscles often tense up – your body thinks it has to be “ready to fight”. In the long term, this can lead to tension and postural damage.

✅ The path to deep, relaxed breathing:

Breathe deeply into your belly (diaphragmatic breathing)
Place one hand on your belly while practicing. Does it rise when you breathe in? Then you are on the right track.
Consciously slow down your breathing rhythm
Breathe in for 4 seconds, pause briefly and breathe out for 6-8 seconds. This activates your parasympathetic nervous system (“Rest & Digest”).
Make breathwork part of your routine:a few conscious breaths in the morning or before going to bed work wonders.

💡 Conclusion: Your breath is a key – to yourself

If you want to change something about your energy, your calm, your stress level, start with your breath. It doesn’t cost you anything – just attention.

The mini-series on unhealthy breathing patterns shows you the basics. The absolute foundation for everything to do with breathwork, nervous system regulation, presence and self-healing.

And maybe the next time you unconsciously sigh through your mouth, you’ll think to yourself:“Wait… there’s a better way.”

You’re breathing anyway – so learn how to do it properly.