Mental Health: Breathing Techniques That Work
Introduction: The Hidden Mental Health Crisis Among Students in Germany
Studying in Germany is a goal that excites young people all over the world. The thrill soon wears off, and you start to face challenges for real. The combination of loneliness, academic expectations, culture shock, and handling a new country can cause significant levels of stress. You aren’t alone if you’ve ever struggled to get some rest at night because thoughts are buzzing around or your chest feels overly tight. The DAAD report revealed that international students in Germany were experiencing significantly more mental health difficulties compared to the previous years. The pandemic only worsened it. There is a simple action that can keep you centered even on the most challenging of days: breathing.
”I fill my lungs with hope for tomorrow and release any regrets behind me.”—Anonymous
Why Breathing Matters More Than You Think
Most people only focus on breathing to keep themselves alive, while those who realize the full potential of their breath can enjoy greater well-being. Anxiety and stress cause us to breathe in a way that’s shallow, rapid, and disordered. It alerts the brain of potential danger, prompting the release of stress hormones and preparing the body for action. This causes your heart to beat faster, your muscles to tighten up, and leaves you feeling even more anxious.
Practicing deep breathing helps you move into a more relaxed state. As a result, your heart rate slows down and signals to your brain that you’re relaxed. “You’re safe.”
Each breath allows you to connect the two. With practice, you can use this skill to regulate your feelings.
4 Powerful Breathing Techniques That Actually Work (Backed by Science)
All these relaxation practices are easy to learn, take only a few minutes, and can be practiced anytime, wherever you are. While you’re relaxing in your room or catching a breather outside class.
a. Breathing technique for instant relaxation.
How to do it: Take four deep breaths in through your nose. Hold the breath for 7 seconds. Release the breath out of your mouth for a count of 8. Repeat 4 times.
Why it works: It calms the body and synchronizes your breathing pattern with sleep.
Best time to use: when you’re struggling to fall asleep or are feeling overwhelmed by stress.
b. Alternate Nostril Breathing—Achieving Emotional Stability
How to do it: Gently press the right side of your nose with your thumb. Inhale through your left nostril. Block your left nostril with your ring finger and let exhaled air come out your right nostril. Repeat, alternating sides.
Why it works: It connects the two sides of your brain, calming your mind.
Best time to use: when you’re feeling anxious about a speech or talk.
c. Pursed Lip Breathing Helps When Suffering From Panic and Shortness of Breath
How to do it: Take a slow breath in through your nostrils (counting to two). Press your lips together as you would when stretching out a candle’s flame. Let go of your breath slowly through a relaxed mouth (count to four).
Why it works: Relieves tension in the lungs and gains mastery over anxious feelings.
Best time to use: when you experience panic or tightness in your chest.
d. Mindful Meditation: Helps Clear the Mind.
How to do it: Sit comfortably. Close your eyes and bring your attention to your breath. For every 10 breaths, begin again at one. When your mind drifts away, bring it back to your breath.
Why it works: Deepens awareness of the experience happening now.
Best time to use: morning or between study sessions.
Breathe Better, Live Better: Nature and Air Quality in Germany
Some of Europe’s cleanest air and loveliest natural areas can be found in Germany. Use that to your advantage. Go to a Luftkurort, spend time in your neighborhood park, or stroll beside any river in your area. Time in nature strengthens your lungs, lowers stress levels, and helps you feel calm again.
“Sometimes the most productive thing you can do is relax.” — Mark Black
Just 30 minutes in a forest or botanical garden may lift your spirits. Never dismiss just how much a couple of hours in nature can help.
How to Build a Daily Breathing Habit
Making your breathing habit consistent is far more important than striving for perfect practice. Here are some simple ways to add the practice of breathing into your daily schedule.
Morning: Start your day with a few rounds of the 4-7-8 technique before picking up your phone.
Midday: Every time you switch classes, stop for 3 minutes and practice mindful breaths.
Evening: Try alternate nostril breathing if you study or prepare for bed.
Alarms or Apps: Schedule alerts on your phone every 4 hours or install apps such as Breethe or Insight Timer.
Meet Priya
Priya moved from India to Germany to pursue her master’s in environmental engineering. At first, everything felt exciting. But soon, homesickness kicked in. Academic responsibilities, obstacles to learning a foreign language, and the burdens of winter dimness swamped her with a sense of being stagnant and anxious.
Her sleeping pattern changed, and she would sometimes get lightheaded while speaking in front of others. One day, a reel showing how to do the 4-7-8 breathing technique caught her attention while browsing Instagram. She decided to give it a shot after hearing positive results from others.
After a week of practicing, she began to sleep more soundly. After two weeks, she made it a daily practice by using it for a minute before every class. She’s made it a habit to take a few deep breaths and go for a stroll in the park as her morning routine. She currently has a different approach to getting rid of her anxiety.
When to Seek Professional Help
Breathing techniques are powerful, but they’re not a replacement for therapy or medical care.
If you experience constant sadness or hopelessness, panic attacks, trouble functioning daily, or difficulty sleeping for several weeks in a row, then therapy is common and accepted in Germany; there’s no shame in getting help.
Final Thoughts: Your Breath Is a Compass
Your breath is something constant that you can always come back to when things in your surroundings seem unpredictable. Breathe to stay calm. Breathe to stay present. Breathe to find your way.
You can’t avoid the ups and downs of life, but you can find ways to ride the waves. — Jon Kabat-Zinn
Take one deep breath now. Taking that deep breath is your first step to a more peaceful state of mind.
If this article was helpful to you, please pass on the advice to someone it might help as well. Together, we can learn to breathe better and improve the quality of life in Germany.
