5 breathing exercises for more calm, energy and focus

We all breathe, all day long. Yet few people stop to consider how they breathe. According to Yoran Hensel, breathworker and holistic health expert, better breathing does not start with techniques, but with awareness.

By consciously observing and intentionally using your breathing, you can influence your stress level, energy level, and overall well-being. In this blog, we share five practical breathing exercises that help you optimize your breathing for relaxation, sleep, and energy.

1. Awareness: the foundation of every breathing technique

Better breathing begins with attention. Throughout the day, regularly take a moment to notice your breathing. Are you breathing high in your chest, or low in your belly? Is your breath calm or rushed?

This observation provides direct information about the state of your nervous system. Shallow breathing is often seen during stress or tension, while calm belly breathing is associated with relaxation and recovery.

Simply becoming aware of your breathing already allows you to start influencing it step by step.

2. Breathing for relaxation and stress reduction

When you notice you'r feeling tense or stuck in your head, calm belly breathing can help you relax and reconnect with your body.

Sit comfortably, relax your shoulders, and slowly breathe in through your nose toward your belly. With each exhale, release tension. Make your exhalation consciously longer than your inhalation, ideally about twice as long.

This way of breathing helps lower your heart rate and supports the parasympathetic nervous system, which is responsible for rest and recovery. Relaxation and recovery require not only proper breathing, but also sufficient support of the nervous system, for example through magnesium and other recovery-focused nutrients.

3. Evening routine: breathing for better sleep

Many people continue to breathe high and shallow in the evening, which can make falling asleep more difficult. A simple breathing exercise can help prepare the body for the night.

Every evening, place a hand on your belly and breathe calmly and deeply. Let your belly rise during the inhalation and relax during the exhalation. At first, this may feel unfamiliar or difficult, but breathing is a muscle you can train.

By repeating this exercise daily, your breathing will naturally become deeper and calmer over time. Breathing plays a key role in sleep quality and nighttime recovery and forms an important part of a healthy evening routine.

4. Activating breathing for fatigue

Breathing can not only calm but also activate. When you feel tired, sluggish, or less alert, an activating breathing exercise can help increase your energy.

A well-known technique is the so-called breath of fire. Here, you breathe quickly and rhythmically in and out through the nose, with the movement coming from the belly. This breathing technique can help increase alertness and support your energy level.

When breathing is used to create energy, it is important that your body also has sufficient building blocks, such as electrolytes and other nutrients that contribute to focus and vitality.

5. Use your breathing strategically

One of the most important insights is that your breathing is a powerful tool to consciously influence your state of mind. Depending on what you need, you can adjust your breathing.

For relaxation and calmness, breathe deeply into your belly and make the exhalation longer. For more energy, choose a short-term, activating breathing pattern. By applying this strategically, you can reduce stress, improve focus, and support your mental balance.

Breathing as the foundation of health

Better breathing does not require complicated techniques or long sessions. It begins with awareness and consistent practice. By consciously using your breathing, you can experience both relaxation and energy, depending on what you need at that moment.

At Newtra, we believe that health begins with the basics: breathing, sleep, nutrition, and recovery. Breathing is a powerful and often underestimated instrument that directly contributes to your well-being.

Start observing today. Your breath is already there.