Workshopom sprevádza

We always have our breath available, and it can influence both body and mind—just know what to notice and how to practice. Healthy breathing instructor Martina Pengsová showed at the workshop simple techniques that help calm the nervous system, handle strain, and support digestion.

When the exhale is longer, the body calms down

The session opened with a quick test: compare the length of your inhale and exhale without interfering with the rhythm. The ideal state is when the exhale is about half again to twice as long as the inhale—then the parasympathetic part of the nervous system is activated, which supports balance and proper organ function. If, on the other hand, the inhale is noticeably longer, the body is signaling tension and stress; in that case, it helps to slow down and “breathe it out.” An equal inhale-to-exhale ratio is fine on a normal day, but being able to switch to a longer exhale is a useful skill.

Nasal breathing and a quiet exhale through the lips

After a short run in the hall came the key challenge: to keep breathing through the nose even during exertion. Then it was enough to switch to a slow, as-quiet-as-possible exhale through gently pursed lips—a technique that naturally slows the breath, lowers heart rate, and releases tension in the lungs and muscles. It can be used whenever we need to pull ourselves together quickly: after climbing stairs, on a hike, before a meeting, or in city stress.

The advantages are being discreet and simple: inhale through the nose, a calm, extended exhale through the lips—and repeat. Regular practice creates a “shortcut” in the brain, so we remember the technique even in a demanding moment. Short blocks of 3–5 minutes, ideally three times a day, are enough for a noticeable change in endurance as well as well-being. And as a bonus, there’s better concentration, because attention turns inward toward the breath.

Hissing before lunch: the diaphragm and digestion

Before eating, it pays to boost circulation in the diaphragm and the stomach area. Pengsová recommends the “intermittent S”: a natural inhale through the nose and then a series of short, sharp “s s s…” all the way to a complete exhale. A forceful, resistive exhale automatically activates the diaphragm and the core without us consciously “pulling” the belly. Three cycles are enough for the body to relax and the stomach to “start up.”

Another option is the sound “ČU,” used to activate the stomach meridian and release the tension we often carry there along with undigested emotions. The procedure is the same: inhale through the nose and a stronger, continuous exhale with the sound “ču-ču-ču…,” again to empty. Those with a more sensitive spine may also feel the back and abdominal muscles engage—a sign that the stabilizing system is working as well. The exercises are short, simple, and easy to carry over into everyday life.

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