Breath. Skin. Nervous System. 

© FIBO

Your breath is more than just oxygen. It is the direct communication with your nervous system, and your skin reacts to every signal. A calm breath brings balance, promotes regeneration, and lets you shine from the inside out. Beauty simply begins with breathing.

Your breath reveals your state — often before you even notice it. Under stress, it becomes shallow and fast; at rest, it is soft and deep. This pattern directly influences your nervous system, and therefore your skin too.

Fast, shallow breathing activates the sympathetic nervous system, and stress hormones like cortisol rise. The consequences are visibly apparent: a dull complexion, more inflammation, and reduced regeneration. When your breath becomes calm and steady, however, your body switches into the parasympathetic mode. Regeneration begins, blood flow and nutrient supply improve, and your skin becomes clearer, fresher, and more vibrant.

Central to this effect is the diaphragm, your most important respiratory muscle. Deep diaphragmatic breathing calms the nervous system, massages the abdominal organs, and supports the lymphatic system — a crucial factor for detoxification and skin clarity.

Particularly important is the vagus nerve, your inner regeneration nerve. It is activated through slow exhalation. Calm breathing rhythms reduce stress, improve blood flow, and release muscular tension — even in the face. A subtle sign of activating the resting mode is, by the way, an increase in saliva production. Your body practically shows you immediately when it is regenerating.

It is not about how much you breathe, but how you breathe. Oxygen can only enter the cells if carbon dioxide is present in the blood — it acts as a key that prompts haemoglobin to release oxygen and transport it into the tissue structures. If you breathe too fast, you lose CO₂, the oxygen remains more tightly bound, and the supply to the skin and cells decreases. Calm, slow breathing actually increases the oxygen supply in the body.

In combination with nasal breathing, vessel dilation, cell supply, and inflammation regulation improve. At the same time, nitric oxide (NO) is produced, a molecule that strengthens blood flow, oxygen release, and cell function. Mouth breathing, on the other hand, dries out tissue, worsens sleep, and weakens the skin barrier. Simple and practical: inhale gently through the nose, exhale slowly and extendedly — ideally longer than you inhale. Even just a few minutes can lower stress and blood pressure.

Your breath shapes your face — subtly, but noticeably over the years. With nasal breathing, the tongue rests relaxed on the palate and stabilises the structure of the upper jaw with every swallow (about 2000 times a day). It acts like natural braces: it supports the cheeks, lifts the jawline, keeps the airways open, and preserves the harmonious tension of the neck and face.

With predominant mouth breathing, the tongue drops, the palate pressure is missing, the jaw can change, teeth shift, and the chin appears receded — often with a so-called turkey neck. Conscious nasal breathing optimally engages the tongue again, stabilises the jaw, neck, and face, and thus becomes a silent, steady beauty tool that works day after day.

Breathing and cell supply depend not only on the breathing rhythm but also on what you feed your body. Certain plant compounds can additionally support the blood flow and oxygen utilisation of the skin. Cacao is particularly noteworthy, having been considered a beauty and vitality elixir for millennia. It supports oxygen saturation and blood flow, thus improving the nutrient supply to the skin and promoting vitality as well as a clear, vibrant complexion.

Gently melt the cacao butter (max. 40 °C). Mix the cacao, honey, and salt, then incorporate the liquid cacao butter until a smooth mixture forms. Spread the chocolate mixture into a loaf tin lined with baking paper or pour it into a silicone mould for chocolate squares. Sprinkle with berries and let it set at room temperature.

Calm breathing through the nose improves blood flow, oxygen supply, nutrient transport, and inflammation regulation. It strengthens your nervous system, promotes regeneration, and makes your skin look visibly more vibrant. Your breath is a powerful beauty tool — available at any time, scientifically effective, and deeply connected to your inner balance.

You can find more about beauty and healthy skin with a glow in my new book "Feel Your Skin – Natural Glow In 28 Days", which I wrote together with cosmetic scientist Dr Meike Streker.

At FIBO in Cologne from the 16th to the 19th of April 2026, everything in the Nutrition & Diagnostics Area in Hall 5.2 revolves around modern nutrition, health, and longevity. Look forward to well-founded lectures, fresh impulses, and practical knowledge in the World of Nutrition. Whereas the topics in Hall 4.2 all resolves around Beauty, Skincare and Lifestyle!

FIBO Programme suggestion: Feel Your Skin – Natural Glow in 28 Days