Breathwork: How conscious breathing heals body, mind and soul

Introduction to Breathwork

In a world full of hectic pace, pressure to perform, and constant stress, we often lose the simplest thing – our breath. Breathwork , or conscious work with the breath, is more than a trend: It's a scientifically based method for stress reduction , emotional regulation , and inner healing .

This article shows you what breathwork is, how it works and why it is worth integrating conscious breathing into your life as a daily ritual.

What is breathwork?

Breathwork refers to targeted breathing techniques that help you calm your nervous system, regulate emotions, and gain inner clarity. Unlike unconscious everyday breathing, you control your breathing in a very targeted way – often in conjunction with meditative or body-therapeutic methods.

Commonly used breathing techniques include:

• 4-7-8 breathing technique
• Resonant Breathing
• Connected breathing
• Box Breathing
• holotropic breathing

Why conscious breathing is so effective

Most people breathe shallowly and rapidly—especially under stress. Yet our breath is directly connected to the autonomic nervous system and thus a powerful tool for self-regulation.

• Harvard Medical School (2020) describes conscious breathing as an effective method to interrupt stress reactions and put the body and mind into a state of rest ( Relaxation techniques: Breath focus ).
• The Stanford study by Balban et al. (2023) , published in Cell Reports Medicine , shows that just 5 minutes of daily breathwork improves mood and reduces stress – sometimes more effectively than traditional meditation.
• A review in Frontiers in Psychology (Lehrer & Gevirtz, 2017) shows that targeted breathing techniques increase heart rate variability – a marker of resilience and mental balance.
• In their publication in the Journal of Alternative and Complementary Medicine (2005), researchers Dr. Brown & Dr. Gerbarg demonstrate that breathwork can reduce anxiety and depressive symptoms.

Emotions need space and this arises in the breath

Breathing not only influences our physiological processes, it is also closely linked to our emotions. Many people experience access to inner images, memories, or emotions that have long been blocked through conscious breathing.

According to trauma researcher Dr. Bessel van der Kolk ( The Body Keeps the Score ), breathwork is an effective method for releasing deep-seated tensions and unprocessed experiences – gently and without overtaxing the body.

Breathwork as a ritual for modern self-care

More and more people are incorporating conscious breathing into their daily routines, whether as a short morning practice, in combination with meditation, or as part of a deeper self-care ritual. Breathwork also has a particularly intense effect in holistic settings that combine sensuality, body awareness, and inner stillness.

In such spaces, where scent, light, movement, and breath merge, something special often occurs—a moment of reconnection. In these settings, which will also be offered in our workshops in the future, breathwork is not only practiced but experienced .

Instructions: Breathing exercise against stress & emotional restlessness

This simple exercise will help you calm your nervous system and feel more centered:

4-4-6 breathing technique

1. Sit comfortably with your spine straight.
2. Breathe in deeply through your nose for 4 seconds .
3. Hold your breath for 4 seconds .
4. Breathe out slowly through your mouth for 6 seconds .
5. Repeat for 5–10 minutes.

You can also accompany the exercise with an inner sentence, for example:
“I breathe and come completely into myself.”

Conclusion: One breath can change everything

Breathwork is simple, profound and available at any time.
Whether you are looking for relaxation, want to release emotions, or want to find yourself in a deeper state of consciousness, your breath can be the key.

Perhaps you're already feeling an inner "yes" as you read this. Perhaps you've become curious. Then you should know: There are spaces where you can experience just that – in lovingly guided settings where breathing, bodywork, and gentle rituals combine to create a holistic experience.

Stay tuned for more!