Most of us breathe around 15-20 times per minute without giving it a second thought. But the way you breathe – its speed, depth, pattern, and pathway – is one of the most powerful levers you have over your own nervous system, energy levels, and mental clarity. And unlike most health interventions, it costs nothing and works immediately.

At Atemstark, Michael Schnekenburger teaches clients in Zurich and online how to use their breath as a precision tool – not as a vague relaxation technique, but as a grounded, scientifically understood practice rooted in the Oxygen Advantage® method. Below are three techniques that form the foundation of that work, along with the physiology behind why they are so effective.

1. Nasal Breathing – The Baseline That Changes Everything

Before we get to specific exercises, the single biggest shift most people can make is simply switching from mouth breathing to nasal breathing, consistently.

The nose filters, warms, and humidifies incoming air. But more importantly, it produces nitric oxide – a molecule that dilates blood vessels, improves oxygen uptake in the lungs, and has antiviral and antibacterial properties. Nasal breathing also slows your breathing rate naturally, helping maintain healthy carbon dioxide (CO₂) levels in the blood.

CO₂ is often misunderstood as just a waste gas. In fact, CO₂ is what triggers the release of oxygen from your red blood cells into your tissues – a mechanism known as the Bohr Effect. When you overbreathe (even slightly), you blow off too much CO₂, and your muscles and brain receive less oxygen, not more.

How to start: Simply close your mouth. Breathe in and out through your nose during rest, during light work, during walks. Notice how much quieter and slower your breathing becomes. This alone – consistently practised – can reduce resting heart rate, improve sleep quality, and lower anxiety markers within a few weeks.

2. Resonance Breath — For Nervous System Regulation

Resonance breathing, sometimes called coherent breathing, involves breathing at approximately 5–6 breaths per minute – around 4–6 seconds in, 4–6 seconds out. The most well-researched version is a 5.5-second inhale and 5.5 second exhale, giving roughly 5.5 breaths per minute.

At this pace, your breathing naturally synchronises with your heart rate variability (HRV) cycle, creating what researchers call cardiovascular resonance. HRV – the variation in time between heartbeats – is one of the best markers of autonomic nervous system health, and a higher HRV is consistently associated with better stress resilience, emotional regulation, and recovery.

Practising 10–20 minutes of resonance breathing per day has been shown in clinical studies to increase HRV, reduce symptoms of anxiety and depression, and improve athletic recovery.

How to start: Breathe in through the nose for 4.6 seconds, out through the nose (or pursed lips) for 4.6 seconds. Repeat for 5–10 minutes. Use a gentle timer or an app to pace yourself initially. There is no breath hold, no force – just a slow, even rhythm.

3. The Physiological Sigh – A 2-Breath Reset

If resonance breathing is a long-term training tool, the physiological sigh is the emergency lever.

This pattern – a double inhale through the nose followed by a long exhale through the nose – is something your body already does instinctively during deep sleep and emotional release. Neuroscientists at Stanford have identified it as the fastest way to reduce acute stress, with measurable effects on heart rate and cortisol within seconds.

Here’s why: the first inhale fills your lungs. The second short “top-up” sniff re-inflates the small air sacs (alveoli) that tend to collapse under stress or shallow breathing. The long exhale then activates the parasympathetic nervous system via the vagus nerve – slowing the heart, relaxing smooth muscle, and signalling safety to the brain.

How to use it: Two breaths. Inhale through the nose. Another short sniff. Long exhale through the mouth. That’s it. Use it before a difficult conversation, after receiving bad news, or any time you notice your jaw clenched and your shoulders up around your ears.

Starting a Breathwork Practice: What to Expect

These three techniques are simple to learn and powerful in combination – but like any form of training, the results compound with consistency. Most clients working with Michael Schnekenburger at Atemstark notice meaningful changes within two to four weeks: improved sleep, a calmer baseline, sharper focus at work, and better exercise recovery.

The goal is not to breathe “perfectly” in a dedicated session and forget about it the rest of the day. The goal is to gradually rewire your default breathing pattern – so that your nervous system, over time, operates from a calmer, more oxygenated baseline.

Ready to Start?

If you’re in Zurich or anywhere online and want to build a breathwork practice that’s tailored to your life and goals, Michael offers personalised coaching programmes for individuals and teams.

Atemstark is a breathwork coaching practice based in Zurich, Switzerland. Michael Schnekenburger is a certified Oxygen Advantage® Instructor offering individual programmes, group workshops, and corporate wellness sessions.