Conscious slowing of the breathing rhythm activates the parasympathetic nervous system, which is responsible for relaxation and body recovery. It also reduces the level of the stress hormone cortisol. Engaging the diaphragm in breathing helps regulate heart rate (heart rate variability effect), creating a sense of calmness, which is associated with a lower risk of cardiovascular diseases.

Deep breathing decreases the activity of the sympathetic nervous system (the “fight or flight” state), helping the brain and body switch to rest mode. The level of melatonin—the sleep hormone that regulates circadian rhythms—balances, making it easier to fall asleep and improving sleep quality. Slower breathing reduces heart rate, creating ideal conditions for deep sleep.

Inflammatory processes in the body decrease as deep breathing reduces oxidative stress. The lymphatic system is activated, aiding in toxin removal and strengthening the immune system.

Slow and deep breathing increases blood oxygen saturation, which is necessary for energy production in cells (aerobic respiration in mitochondria). The reduction in lactic acid levels significantly lowers the sensation of fatigue.

Diaphragmatic breathing improves circulation, accelerating the delivery of nutrients to organs and tissues.

Better oxygenation of the brain activates neurons and enhances cognitive functions. The hippocampus—the brain region responsible for memory and learning—is stimulated.

Controlled breathing reduces the production of free radicals, which damage cells, due to the decrease in oxidative stress.

The body’s antioxidant systems (such as glutathione) more effectively combat damage when the body is not overwhelmed by stress. Improved blood circulation and oxygen delivery stimulate cell regeneration.

Controlled breathing is a simple yet powerful tool that helps the body and mind function more efficiently. Regular practice yields noticeable results within just a few weeks.

Shantybreath is a comprehensive experience of breathing practices, allowing you to integrate mindfulness and breath control into daily life while avoiding the negative aspects of smartphone and gadget use.