Français What if the solution to your daily stress didn’t lie in a complicated workout routine or a distant spiritual journey, but simply... in your breath? In a world that rewards speed and performance, breathing — a gesture we perform over 20,000 times a day — is often overlooked. Yet, scientific research increasingly shows its central role in regulating stress, boosting mental clarity, and improving overall health.
Conscious breathing, long underestimated, is now reclaiming its place in wellness practices. Inspired by Breathing, an Underestimated Key to Well-Being by Léwis Verdun, this article explores the science and practice of conscious breathing from a modern, accessible perspective.
Why do we overlook our breath?
In today’s fast-paced world, we tend to breathe quickly, shallowly, and through the mouth. This kind of breathing is far from optimal. The culprits? Stress, poor posture in front of screens, and constant mental overload. The result: an overstimulated nervous system, poor sleep, low concentration, and accumulated physical tension.
This imbalance often goes unnoticed because most people don’t associate their breathing habits with their mental or physical state. And yet, breathing is one of the few bodily functions we can consciously control. It is a direct gateway to the autonomic nervous system — especially the vagus nerve, which plays a key role in calming the body.
The vagus nerve: a bridge between breath and calm
The vagus nerve — often referred to as the “highway to relaxation” — connects the brain to most internal organs. When stimulated, it slows the heart rate, lowers blood pressure, improves digestion, and generates a deep sense of calm.
Slow, nasal breathing — especially at a rate of about six breaths per minute (as used in cardiac coherence techniques) — is one of the most efficient ways to activate this nerve. Conscious breathing can reduce anxiety rapidly and naturally, without any side effects.
Vagal stimulation has been shown to improve emotional regulation, enhance memory and focus, relieve chronic pain, and improve sleep. A powerful list of benefits from a simple and natural practice.
Accessible techniques to restore balance
The best part? You only need a few minutes a day to experience the benefits. Here are some techniques explored in Léwis Verdun’s book that are gaining popularity:
Cardiac coherence: inhale for 5 seconds, exhale for 5 seconds, three times per day
Alternate nostril breathing (nadi shodhana): a yoga technique that balances brain hemispheres
Cyclic sighing: take a deep breath, followed by a shorter one, then exhale slowly
Nasal strips: often used by athletes to improve nasal breathing and oxygenation
Biofeedback apps: like RespiRelax or HRV4Training to track and guide your breathing rhythm
Vagal stimulation: cold water on the face, humming or singing to stimulate relaxation
These methods are simple, accessible, and can be integrated into any daily routine without equipment or cost.
How to incorporate conscious breathing into a modern routine
Understanding these techniques is easy — the real challenge is regular practice. Here are some tips to make it part of your daily rhythm:
Anchor it to an existing habit
Morning, before meals, or during your commute.Use visual reminders
Sticky notes, wallpapers, or gentle alarms to prompt practice.Track your progress
Keep a journal or use an app to monitor how you feel before and after.Practice with others
Breathing with a friend or online group builds accountability.Prioritize consistency over duration
Five minutes daily is more effective than an hour once a week.
Breathing is vital — but breathing well is transformative. Learning to slow down and guide your breath gives you control over your internal state. It is a power we all have, free of cost and available at any moment.
Breathing, an Underestimated Key to Well-Being by Léwis Verdun fits perfectly within this natural and empowering approach. In just ten minutes of reading, it delivers research-backed insights and practical tools to turn your breath into a pillar of health.
Discover Breathing, an Underestimated Key to Well-Being now on Five Editions!
