{"id":5541,"date":"2025-11-10T09:28:47","date_gmt":"2025-11-10T08:28:47","guid":{"rendered":"https:\/\/breathwork.de\/?p=5541"},"modified":"2025-11-17T22:24:34","modified_gmt":"2025-11-17T21:24:34","slug":"fix-your-breath-how-to-breathe-properly-5","status":"publish","type":"post","link":"https:\/\/breathwork.de\/en\/blog\/fix-your-breath-how-to-breathe-properly-5\/","title":{"rendered":"Fix your Breath &#8211; How to breathe properly."},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5541\" class=\"elementor elementor-5541 elementor-5540\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-052d971 e-con-full e-flex parallax_section_no qode_elementor_container_no e-con e-parent\" data-id=\"052d971\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3b431a9 e-flex e-con-boxed parallax_section_no qode_elementor_container_no e-con e-parent\" data-id=\"3b431a9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1f97fda e-con-full e-flex parallax_section_no qode_elementor_container_no e-con e-child\" data-id=\"1f97fda\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dea8c3f iconrotate elementor-widget elementor-widget-button\" data-id=\"dea8c3f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/breathwork.de\/en\/blog\/\" id=\"textlink\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" id=\"Layer_1\" height=\"512\" viewBox=\"0 0 1560 1560\" width=\"512\"><g><g><g><g><path d=\"m1524 811.8h-1488c-17.7 0-32-14.3-32-32s14.3-32 32-32h1410.7l-194.2-194.2c-12.5-12.5-12.5-32.8 0-45.3s32.8-12.5 45.3 0l248.9 248.9c9.2 9.2 11.9 22.9 6.9 34.9-5 11.9-16.7 19.7-29.6 19.7z\"><\/path><\/g><g><path d=\"m1274.8 1061c-8.2 0-16.4-3.1-22.6-9.4-12.5-12.5-12.5-32.8 0-45.3l249.2-249.2c12.5-12.5 32.8-12.5 45.3 0s12.5 32.8 0 45.3l-249.2 249.2c-6.3 6.3-14.5 9.4-22.7 9.4z\"><\/path><\/g><\/g><\/g><\/g><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">back to overview<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e78917 elementor-widget elementor-widget-post-info\" data-id=\"7e78917\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9b4bdb1 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>10,  November  2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e20b568 elementor-widget elementor-widget-heading\" data-id=\"e20b568\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fix your Breath &#8211; How to breathe properly.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf51864 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"bf51864\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div draggable=\"false\" data-pm-slice=\"1 1 []\" data-en-clipboard=\"true\"><i>Why mouth and chest breathing sabotage you in everyday life &#8211; and how you can do better.<\/i><\/div><div draggable=\"false\" data-pm-slice=\"1 1 []\" data-en-clipboard=\"true\">\u00a0<\/div><div draggable=\"false\">Breathe.<\/div><div draggable=\"false\">A reflex.<\/div><div draggable=\"false\">An automatism.<\/div><div draggable=\"false\">\u00a0<\/div><div draggable=\"false\">And yet &#8211; or precisely because of this &#8211; many people do it wrong. Perhaps you are one of them without realizing it.<\/div><div draggable=\"false\">\u00a0<\/div><div draggable=\"false\">Because although you take around 20,000 breaths every day, <i>not every way of breathing<\/i> is equally healthy. Two of the most common unhealthy patterns are <b>mouth breathing<\/b> and <b>chest breathing<\/b> &#8211; 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.<\/div><div draggable=\"false\">\u00a0<\/div><div draggable=\"false\">So let&#8217;s take a conscious look. After all, you&#8217;re breathing anyway &#8211; so why not breathe in a way that&#8217;s good for you?<\/div><div draggable=\"false\">\u00a0<\/div><h4><b>Part 1: Mouth breathing &#8211; your hidden energy thief<\/b><\/h4><div draggable=\"false\">Perhaps you sometimes catch yourself breathing through your mouth &#8211; during sport, while sleeping or even unconsciously in everyday life.<\/div><div draggable=\"false\">\u00a0<\/div><div draggable=\"false\">What sounds harmless can have an insidious poisonous effect on your body.<\/div><div draggable=\"false\">\u00a0<\/div><div draggable=\"false\">Here&#8217;s what you should know:<\/div><div draggable=\"false\">\u00a0<\/div><h4>\ud83d\udd3b The disadvantages of mouth breathing:<\/h4><ul><li draggable=\"false\"><div draggable=\"false\"><p><b>Dry mucous membranes<\/b><b><br \/><\/b><b><\/b>Mouth breathing dries out your airways, which leads to irritation and an increased susceptibility to infection.<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><p><b>Less oxygen utilization<br \/><\/b>In contrast to nasal breathing, mouth breathing lacks the natural filter function. The breath is not moistened, warmed or &#8220;pre-filtered&#8221; &#8211; which means less efficient oxygen uptake.<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><p><b>Chronic stress<br \/><\/b>Mouth breathing activates the sympathetic nervous system &#8211; your &#8220;fight-or-flight&#8221; mode. In the long term, this can lead to inner restlessness, sleep problems and an overstimulated stress axis.<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><b>Poorer quality of sleep<br \/><\/b>People who breathe through their mouth at night are more likely to suffer from sleep apnoea, snoring or shallow sleep. This impairs your regeneration &#8211; and your mood the next morning.<\/div><\/li><\/ul><h4>\u2705 What you can do:<\/h4><ul><li draggable=\"false\"><div draggable=\"false\"><p><b>Breathe consciously through your nose &#8211; especially at night.<br \/><\/b>If necessary, nose plasters or special tapes can help to keep your mouth closed.<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><b>Observe yourself.<br \/><\/b>When do you breathe through your mouth? Start to be mindful of your breathing pattern during the day.<\/div><div draggable=\"false\">\u00a0<\/div><\/li><\/ul><h4><b>Part 2: Chest breathing &#8211; shallow, fast, stressful<\/b><\/h4><div>\u00a0<\/div><div draggable=\"false\"><p>The second major breathing pattern that has become second nature to many of us: <b>shallow chest breathing<\/b>.<\/p><\/div><div draggable=\"false\"><p>Your diaphragm &#8211; your most important breathing muscle &#8211; remains largely unused. You breathe &#8220;upwards&#8221;, creating a breathing style that keeps your nervous system on permanent alert.<\/p><\/div><h4>\ud83d\udd3b The disadvantages of chest breathing:<\/h4><ul><li draggable=\"false\"><div draggable=\"false\"><p><b>Permanent stress mode<br \/><\/b>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.<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><p><b>Less oxygen = less energy<br \/><\/b>The lungs are not fully ventilated, oxygen is absorbed inefficiently &#8211; this can lead to poor concentration, inner restlessness and a lack of energy.<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><b>Tension in the neck and shouldersWhen<\/b>you breathe through your chest, your shoulder muscles often tense up &#8211; your body thinks it has to be &#8220;ready to fight&#8221;. In the long term, this can lead to tension and postural damage.<\/div><\/li><\/ul><h4>\u2705 The path to deep, relaxed breathing:<\/h4><div>\u00a0<\/div><ul><li draggable=\"false\"><div draggable=\"false\"><p><b>Breathe deeply into your belly (diaphragmatic breathing)<br \/><\/b>Place one hand on your belly while practicing. Does it rise when you breathe in? Then you are on the right track.<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><p><b>Consciously slow down your breathing rhythm<br \/><\/b>Breathe in for 4 seconds, pause briefly and breathe out for 6-8 seconds. This activates your parasympathetic nervous system (&#8220;Rest &amp; Digest&#8221;).<\/p><\/div><\/li><li draggable=\"false\"><div draggable=\"false\"><p><b>Make breathwork part of your routine:<\/b>a few conscious breaths in the morning or before going to bed work wonders.<\/p><\/div><\/li><\/ul><h4>\ud83d\udca1 Conclusion: Your breath is a key &#8211; to yourself<\/h4><div>\u00a0<\/div><div draggable=\"false\">If you want to change something about your energy, your calm, your stress level, start with your breath. It doesn&#8217;t cost you anything &#8211; just attention. <br \/><br \/><\/div><div draggable=\"false\">The mini-series on <b>unhealthy breathing patterns<\/b> shows you the basics. The absolute foundation for everything to do with breathwork, nervous system regulation, presence and self-healing. <br \/><br \/><\/div><div draggable=\"false\">And maybe the next time you unconsciously sigh through your mouth, you&#8217;ll think to yourself:<b>&#8220;Wait&#8230; there&#8217;s a better way.&#8221;<br \/><br \/><\/b><\/div><div draggable=\"false\">You&#8217;re breathing anyway &#8211; so learn <b>how to do it properly.<\/b><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fff1600 e-con-full bgimage e-flex parallax_section_no qode_elementor_container_no e-con e-child\" data-id=\"fff1600\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0018b50 imageborder-4 elementor-widget elementor-widget-image\" data-id=\"0018b50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2035\" height=\"2560\" src=\"https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-scaled.jpeg\" class=\"attachment-full size-full wp-image-5544\" alt=\"\" srcset=\"https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-scaled.jpeg 2035w, https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-239x300.jpeg 239w, https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-814x1024.jpeg 814w, https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-768x966.jpeg 768w, https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-1221x1536.jpeg 1221w, https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-1628x2048.jpeg 1628w, https:\/\/breathwork.de\/wp-content\/uploads\/2025\/11\/IMG_0587-700x880.jpeg 700w\" sizes=\"(max-width: 2035px) 100vw, 2035px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-409e127 e-flex e-con-boxed parallax_section_no qode_elementor_container_no e-con e-parent\" data-id=\"409e127\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7d99f1a e-con-full e-flex parallax_section_no qode_elementor_container_no e-con e-child\" data-id=\"7d99f1a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Why mouth and chest breathing sabotage you in everyday life &#8211; and how you can do better.<\/p>\n","protected":false},"author":2,"featured_media":5544,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-5541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fix your Breath - How to breathe properly. - Arise<\/title>\n<meta name=\"description\" content=\"Why mouth and chest breathing sabotage you in everyday life. 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