Why conscious breathing is so powerful
From the moment we are born, we breathe automatically – entirely on our own. This process is regulated unconsciously by the body. Our breathing constantly adapts to the situation we are in:
During sleep, we breathe deeply and slowly; during physical exertion, our breath becomes faster; and in moments of fear or stress, breathing often turns shallow.
At the same time, we also have the ability to consciously influence our breath at any moment.
In stressful situations that put the body into a state of alert, we can use this to our advantage: by breathing slowly and deeply, we send a clear signal to our nervous system – I am safe.
Studies show that targeted breathing techniques can positively influence the autonomic nervous system. They are associated with reduced stress, improved heart rate variability, and an increased sense of calm and clarity.
Conscious breathing is not a “tool for self-optimisation.”
It is an invitation to reconnect with the body – gently and without a goal.
Acupressure as a physical anchor
Acupressure is a method with thousands of years of history, originating in traditional Chinese medicine. By applying targeted pressure to specific points on the body, perception, circulation, and relaxation can be supported.
Many people experience acupressure as a very direct and honest physical sensation. The body responds immediately – often with warmth, a feeling of grounding, or deep relaxation.
Scientific research has examined the effects of acupressure on stress, sleep quality, and subjective wellbeing. Although study results vary, many findings suggest that regular and mindful use of acupressure is perceived as calming and regulating.
Especially when combined with conscious breathing, acupressure can become a highly effective way to help both body and mind settle down in acute situations within a short period of time.
Below, we introduce a breathing technique that is not only easy to practise, but for many people also more effective than simply focusing on the breath alone.
The 4–7–8 breathing technique: a simple practice for everyday life
A particularly gentle and easy-to-learn breathing technique is the so-called 4–7–8 breathing. It is well suited for moments of inner restlessness, tension, or when the mind simply won’t slow down.
How the 4–7–8 breathing technique works:
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Inhale through your nose for 4 seconds.
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Hold your breath for 7 seconds.
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Exhale slowly through your mouth for 8 seconds.
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Then begin again.
Repeat this cycle 3–5 times – or for as long as it feels comfortable.
The extended exhalation has a particularly calming effect on the nervous system. Many people report a sense of inner spaciousness and relaxation after just a few rounds.
Combining breath & acupressure – a small ritual
This breathing technique becomes especially effective when combined with acupressure:
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Roll out your acupressure mat
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Lie down slowly and cover yourself if needed
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Begin practising the 4–7–8 breathing
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Stay with your breath for a few minutes
There is nothing to achieve.
No goal. No right or wrong.
Just presence.
Especially in January, this combination can be a soothing counterbalance to everyday life, which is often dominated by thinking. A moment in which the body is allowed to take the lead again.
Simply give it a try.
We are happy if we were able to support you in finding a little more calm in your everyday life.
Less doing.
More being.
Sources
Yeung et al., 2012 – Acupressure for insomnia: a systematic review
Overview of studies on acupressure and sleep quality.
Journal of Alternative and Complementary Medicine
https://pubmed.ncbi.nlm.nih.gov/22439739/
Waits et al., 2018 – Acupressure for sleep quality: systematic review and meta-analysis
Analysis of multiple studies on acupressure and subjective wellbeing.
Sleep Medicine Reviews
https://pubmed.ncbi.nlm.nih.gov/29336888/
Kisker et al., 2024 – Effects of regular acupressure mat use on stress and well-being
Study on the regular use of acupressure mats in healthy adults.
https://pubmed.ncbi.nlm.nih.gov/38311735/