DESCRIPTION:

Breathing influences memory processes: Researchers at LMU Munich are investigating how breathing rhythm controls the retrieval of memory content.

Breathing and memory processes: What the new memory research at LMU really shows

Are you breathing in or out right now? The answer could determine whether you remember something. Sounds like wellness esotericism? It's not. A recent study by LMU Munich shows that the breathing cycle regulates our memory processes more precisely than previously thought possible. And no, this is not a free pass for breathwork gurus. The matter is more complicated. And more interesting.

What did LMU Munich actually investigate?

The Ludwig Maximilian University of Munich, or more precisely, Thomas Schreiner's team, wanted to know whether there is a direct link between breathing and memory, not as a vague correlation, but as a measurable mechanism.

The setting: 18 test subjects learned to associate images with specific words, totalling 120 associations. Their brain activity was then measured using EEG, while their breathing rhythm was recorded simultaneously. This allowed the LMU researchers to see, down to the second, what happens in the neurons when someone inhales. And when they exhale?

The result is surprising, and it has nothing to do with "learning to breathe properly".

Why does the breathing cycle determine successful memory retrieval?

The study shows a "functional bifurcation", a cumbersome term for an elegant finding: inhaling and exhaling are not interchangeable. They fulfil different cognitive functions.

Specifically, when a memory cue was presented shortly before inhalation, the study participants remembered better. Inhalation makes the brain more receptive to new stimuli, like a door opener for incoming information.

But the actual reconstruction of the memory in the brain, the "uploading" of the stored image into consciousness, happens during exhalation. Respiration thus acts as a natural pacemaker for memory processes. Not as a diffuse influence, but as a precise rhythm generator.

What neural patterns indicate successful memory?

This is where it gets technical, but that is precisely what makes the study credible. Thomas Schreiner and his team found two signatures in the EEG that occurred during successful memory retrieval:

Firstly, a weakening of alpha and beta activity. These brain waves, known as oscillations, were literally shut down. This suggests that the brain switches to a focused retrieval state, as if it were closing other "programmes" to concentrate entirely on the memory.

Secondly, so-called memory reactivations. This means that the same neural patterns that were active during the original learning process reappeared during recall. The brain largely replays the original recording.

Both signatures were particularly pronounced during exhalation. The link between the breathing phase and brain activity is therefore measurable and relevant to memory performance.

Do some people breathe "better" for their memory than others?

Yes, and that is one of the most fascinating aspects of the study. The researchers found significant individual differences. In some subjects, the synchronisation between breathing rhythm and neuronally relevant brain processes was more pronounced than in others.

Those who showed better coupling also remembered better. This may sound trivial, but it has implications: breathing rate and breathing patterns could be an independent factor in cognitive performance, regardless of intelligence or attention.

As Schreiner puts it: "Respiration is a natural pacemaker for memory processes and shows how closely our bodies and brains interact."

Can I now improve my memory by "breathing correctly"?

This is where the crucial point comes in, and where serious memory research differs from wellness promises.

Lead author Esteban Bullón Tarrasó explicitly states: "To find out whether our findings can be used to derive strategies for everyday use, we would need studies with targeted breathing manipulation."

This means that the study shows a mechanism. It does not show that breathing exercises improve memory. The participants maintained their natural breathing rhythm; no one instructed them to breathe "consciously". Whether influencing breathing actually helps is an open research question.

So anyone who claims this study validates specific breathing techniques has not read it.

What distinguishes this research from breathwork trends?

The breathwork scene loves studies like this, mostly without understanding them. The difference between the LMU Munich research and typical wellness claims:

The study shows that breathing structures neural processes temporally and that the breathing cycle is linked to memory retrieval.

The study does not show that specific breathing techniques, frequencies or patterns improve cognition. "Conscious breathing" is better than unconscious breathing. You can train your memory through breathing exercises.

The mechanism is plausible. Its practical application is speculation. And it is precisely this distinction that defines good science.

What is the significance of the role of breathing in memory research?

The study by Ludwig Maximilian University raises new questions: Could a disturbed coupling between breathing and brain rhythms contribute to memory problems? Would this also apply to older memories? Can synchronisation be trained?

These are not rhetorical questions; they are research agendas. Bullón Tarrasó explicitly points out that the underlying mechanisms suggest that breathing also plays a role in memories from the distant past. But "suggest" is not "prove".

What we can say for sure is that the body is not a passive vehicle for the brain. It is part of the cognitive system. The breathing rhythm, something we don't usually perceive consciously, regulates complex memory processes in the background. That is fascinating enough without us having to derive hasty lifestyle recommendations from it.

What does all this mean for you personally?

Nothing practical at first. You won't breathe differently after reading this article, and you don't need to. The study explains a mechanism; it doesn't give instructions for action.

What it does show, however, is that your body and brain work more closely together than you might have thought. The moment you remember something is not random; it is linked to your breathing cycle. This is not a mystical concept, but measurable neurobiology.

And perhaps that is the fundamental insight: that breathing influences how we think and remember, not as a diffuse "energy", but as a precise pacemaker. That doesn't make it any less impressive. Just less esoteric.

The most important findings at a glance

Inhaling opens, exhaling reconstructs: memory cues work best just before inhaling; the actual memory retrieval occurs during exhalation.

Two neural patterns: Successful recall is indicated by reduced alpha and beta activity and reactivation of the original learning patterns

Individual differences are fundamental: the link between breathing rhythm and brain activity varies and correlates with memory performance.

No premature conclusions: strategies suitable for everyday use require studies with targeted breath manipulation. These do not yet exist.

The body and brain are one system: the breathing cycle is a natural pacemaker of memory processes, not merely a means of gas exchange.

Beware of wellness transference: the study does not validate any specific breathing techniques; anyone who claims otherwise has not understood it.

Frequently asked questions about breathing, the brain and memory

Does breathing affect memory?

Yes, and more precisely than long assumed. The current LMU study shows that the breathing cycle influences the timing of when memory cues are optimally processed (inhalation) and when the actual reconstruction of memory takes place (exhalation). This is not a diffuse "energy" effect, but a measurable coupling between breathing rhythm and neural memory processes.

Can breathing problems cause memory loss?

Indirectly, yes. Chronic breathing problems, such as COPD or sleep apnoea, lead to intermittent oxygen deprivation in the brain. This can impair cognitive functions, including memory, in the long term. In addition, disturbed synchronisation between breathing and brain rhythms could play a role, but this remains under investigation.

Can sleep apnoea lead to memory loss?

Yes. Sleep apnoea repeatedly interrupts breathing during the night, leading to oxygen deprivation and fragmented sleep. Both of these impair memory consolidation, the process by which what is learned during the day is consolidated at night. Studies show that untreated sleep apnoea is associated with an increased risk of cognitive impairment and dementia.

Is COPD associated with memory loss?

Yes. Studies show that people with COPD (chronic obstructive pulmonary disease) are more likely to have cognitive impairments than their peers without lung disease. The mechanisms are manifold: chronic oxygen deprivation, systemic inflammation, reduced physical activity and frequent comorbidities. Memory problems in COPD are often overlooked because the focus is on respiratory function.

What four factors influence breathing?

Several factors regulate breathing:

·         Chemical factors: CO₂ levels in the blood (the most important respiratory drive), oxygen saturation, pH value

·         Neural factors: the respiratory centre in the brain stem, signals from the vagus nerve, and voluntary control by the cortex

·         Mechanical factors: lung volume, respiratory muscles, airway resistance

·         Psychological factors: emotions, stress, anxiety – the psyche can have a significant influence on breathing

What causes sudden memory loss?

Sudden memory loss can have various causes, some harmless, others serious:

·         Transient global amnesia: temporary, usually harmless memory loss, often stress-related

·         Dissociative amnesia: psychogenic memory loss after traumatic experiences

·         Neurological causes: stroke, epilepsy, concussion

·         Medications/substances: benzodiazepines, alcohol, anaesthetics

·         Extreme stress reactions: Acute stress reactions can lead to memory lapses

If you experience sudden, unexplained memory loss, you should seek medical advice.

What is the 7-second method?

The "7-second method" usually refers to breathing techniques in which you exhale for 7 seconds, such as 4-7-8 breathing. The idea is that prolonged exhalation activates the parasympathetic nervous system and promotes relaxation. Important: There is no scientific evidence that exactly 7 seconds has a special effect. The number is a didactic aid, not a neurological optimum.

What is the 4-7-8 trick? Why 4-7-8 breathing?

4-7-8 breathing is a relaxation technique: breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds. It was popularised by Andrew Weil and is said to help with sleep problems and anxiety.

Why these numbers? The prolonged exhalation activates the vagus nerve and thus the parasympathetic nervous system ("rest and digest"). Holding your breath may increase CO₂ tolerance.

Evidence: Deep, slow breathing has been shown to have a relaxing effect. Whether exactly 4-7-8 works better than other slow breathing patterns has not been scientifically proven.

What emotion do the lungs represent?

In traditional Chinese medicine (TCM), the lungs are associated with grief. In psychosomatic concepts, shortness of breath is sometimes linked to suppressed emotions, anxiety or the feeling of "not being able to breathe" in a figurative sense.

Scientifically speaking, emotions do indeed influence breathing: fear accelerates it, sadness can lead to sighing, and relaxation deepens it. The connection is bidirectional: breathing also influences emotional states.

What blocks breathing?

Breathing can be blocked on several levels:

·         Physically: asthma, COPD, respiratory infections, foreign bodies, allergies

·         Muscular: tense respiratory muscles, diaphragmatic blockages, poor posture

·         Psychological: anxiety disorders, panic attacks, and chronic stress often lead to shallow breathing or hyperventilation

·         Neurological: damage to the respiratory centre or respiratory muscle nerves

In the case of psychologically induced breathing blockages, simply being aware that breathing "actually" works often helps.

What kind of breathing is best for concentration?

For concentration, calm, even breathing is optimal, not too fast, not too shallow. Some findings from research:

·         Nasal breathing appears to have a more favourable effect on cognitive processes than mouth breathing

·         Slow breathing rate (approx. six breaths per minute) can improve heart rate variability and promote focus

·         Conscious breathing breaks before concentration tasks could help

However, the LMU study shows that people maintained their natural breathing rhythm; no special technique was tested. We do not know whether "optimised" breathing is better.

Can the psyche influence breathing?

Absolutely, and it's not a one-way street. Anxiety accelerates breathing, depression can make it shallow and irregular, and stress often leads to chest breathing instead of abdominal breathing. Conversely, conscious, slow breathing can reduce anxiety symptoms.

Breathing is one of the few autonomous processes that we can also control voluntarily. This makes it a bridge between the body and the psyche, and explains why breathing techniques are used in psychotherapy (e.g. for panic disorders).

What consequences can a change in breathing have?

That depends on the type of change:

·         Chronic shallow breathing: Can lead to increased muscle tension, anxiety and reduced stress tolerance

·         Hyperventilation: Leads to tingling, dizziness and feelings of panic due to a drop in CO₂ levels

·         Sleep-related breathing disorders: Impair sleep quality, cognitive function and cardiovascular health

·         Mouth breathing: Can worsen sleep quality and possibly affect cognitive function

What are the consequences of breathing too quickly?

Breathing too quickly (hyperventilation) lowers the CO₂ level in the blood, which leads to:

·         Tingling in the hands and face

·         Dizziness and light-headedness

·         Tightness in the chest

·         Rapid heartbeat

·         Feelings of panic

·         In extreme cases: muscle cramps (tetany)

Paradoxically, hyperventilation often feels like "not getting enough air", even though the opposite is true. This is a common vicious circle in panic attacks.

How does the brain control breathing?

Breathing is primarily controlled by the respiratory centre in the brain stem, more precisely, in the medulla oblongata and the pons. This centre operates automatically and responds mainly to the CO₂ content in the blood.

In addition, higher brain regions (cortex) can voluntarily influence breathing, which is why you can hold your breath or consciously breathe deeply. Emotions from the limbic system also affect breathing, which is why we breathe faster when we are afraid.

Where is the respiratory centre located in the brain?

The respiratory centre is located in the brain stem, spread across two central regions:

·         Medulla oblongata: This is where the groups of neurons that generate the basic rhythm of breathing are located.

·         Pons: Modulates the breathing rhythm, ensuring smooth transitions between inhalation and exhalation.

These structures work largely autonomously. This is why we continue to breathe even when we are asleep or unconscious.

Which nerve controls breathing?

The most crucial nerve for breathing is the phrenic nerve, which innervates the diaphragm, our primary breathing muscle. The vagus nerve (N. vagus) influences the breathing rate and is part of the parasympathetic system.

If you feel "pressure on your breathing", this can have various causes:

·         Muscle tension in the chest area

·         Reflux, which irritates the vagus nerve

·         Anxiety-related breathing inhibition

·         Rare: actual nerve compression

On which side of the brain is memory located?

Memory is not limited to one side; it is a network process. However, there are specialisations:

·         Hippocampus (bilateral, in the temporal lobe): central to the formation of new memories

·         Left hemisphere: tends to be stronger for verbal memory (words, facts)

·         Right hemisphere: tends to be stronger for visual-spatial memory (faces, places)

The LMU study examined episodic memory, i.e. the memory of specific events/associations, which involves both hemispheres.

How can I tell if my brain is not getting enough oxygen?

Symptoms of oxygen deficiency in the brain (hypoxia):

·         Concentration problems, confusion

·         Dizziness, light-headedness

·         Headaches

·         Vision problems

·         Shortness of breath

·         Blue discolouration of the lips (cyanosis), a late symptom

·         In severe deficiency: loss of consciousness

Significant: Mild cognitive impairment due to suboptimal breathing (e.g. shallow breathing during stress) is common but not dangerous. True hypoxia is a medical emergency.

How can I get more oxygen to my brain?

In healthy people, blood oxygen saturation is usually 95–100%; it cannot exceed this. What helps:

·         Exercise: Improves blood flow to the brain

·         Deep abdominal breathing: Optimises gas exchange

·         Nasal breathing: Produces nitric oxide, which dilates the blood vessels

·         Upright posture: Facilitates diaphragmatic breathing

·         Fresh air: The oxygen content drops in poorly ventilated rooms

Myth: "Breathing more = more oxygen" is not true. Hyperventilation hardly increases oxygen, but lowers CO₂, with unpleasant consequences.

How to breathe to calm down?

The principle is simple: prolong your exhalation. This activates the parasympathetic nervous system. Practical:

·         Abdominal breathing: place your hand on your stomach and feel it rise and fall

·         Prolonged exhalation: inhale for four counts, exhale for 6–8 counts

·         Nasal breathing: if possible, breathe in and out through your nose

·         No effort: relaxation cannot be forced

Whether 4-7-8 or other counting patterns, the principle remains the same: slow, deep, with emphasis on exhalation.

What is concentrated breathing?

"Concentrated breathing" is not a defined technical term; it usually refers to breathing exercises in which you consciously focus your attention on your breath. This can mean:

·         Observing the flow of breath without changing it (mindfulness exercise)

·         Consciously controlling your breathing (e.g. abdominal breathing, counting)

·         Using breathing as an anchor for meditation

The therapeutic value often lies less in the specific technique than in the act of directing attention itself.

What strengthens memory?

Research consistently shows that the following factors promote memory:

·         Sleep: essential for memory consolidation

·         Exercise: Promotes neurogenesis and blood circulation

·         Social interaction: Keeps cognitive networks active

·         New learning experiences: Challenge the brain

·         Stress reduction: Chronic stress damages the hippocampus

·         Healthy diet: Mediterranean diet shows positive effects

Whether and how breathing exercises strengthen memory has not yet been sufficiently researched; the LMU study shows a mechanism, but no intervention.

What cognitive breathing exercises are there?

Some breathing techniques associated with cognitive effects:

·         Box breathing (4-4-4-4): Inhale for 4 seconds, hold, exhale, hold; used by the military and athletes for focus

·         Coherent breathing: approx. 6 breaths per minute, intended to optimise heart rate variability

·         Alternate nostril breathing (Nadi Shodhana): Alternately inhale through one nostril and exhale through the other, from yoga

·         Conscious breathing before learning phases: short breathing exercise for centring

Evidence: Slow, deep breathing has been proven to reduce stress. Whether specific techniques directly improve cognitive performance is less clear.

Which military trick lets me fall asleep in 2 minutes?

You probably mean the "Navy SEAL sleep technique" or the method from the book "Relax and Win" (1981). It combines:

·         Muscle relaxation: systematically relax your face, shoulders, arms and legs

·         Slow breathing: take deep, slow breaths

·         Mental emptiness: think of a relaxing image or 'don't think' for 10 seconds

The claim of a "96% success rate after 6 weeks of training" is based on anecdotal evidence rather than controlled studies. However, the technique combines established relaxation principles.

Which point should you press to fall asleep?

You are asking about acupressure points. Some popular "sleep points" are:

·         Anmian: behind the earlobe, in a soft depression where the skull meets the cervical spine

·         HT7 (Shenmen): inside of the wrist, in the groove below the little finger

·         SP6: four finger widths above the inner ankle

Evidence: The scientific evidence for acupressure in treating sleep disorders is limited. Some people report relaxation effects, but it is unclear whether this is due to the point itself or the placebo effect.

How can you tell if something is wrong with your brain?

Warning signs that require medical attention:

·         Sudden severe headaches ("crushing headache")

·         Paralysis, numbness, speech disorders (stroke symptoms)

·         Persistent personality changes

·         Seizures

·         Progressive memory problems

·         Vision or hearing problems with no apparent cause

·         Coordination disorders, balance problems

In case of sudden, severe symptoms: Call 112 immediately.

Can nerves affect breathing?

Yes, significantly. The most critical nervous influences:

·         Vagus nerve: parasympathetic control, slows breathing when activated

·         Sympathetic nervous system: accelerates breathing during stress ("fight or flight")

·         Phrenic nerve: controls the diaphragm; damage causes respiratory paralysis

·         Psychological influences: fear, panic, grief, all alter breathing via neural pathways

Conversely, the LMU study shows that breathing also influences neural processes, with the connection being bidirectional.

Which drink is good for the brain?

·         Water: dehydration impairs cognitive functions; the simplest thing is often the most important

·         Green tea: contains L-theanine and caffeine; the combination has positive effects on attention.

·         Coffee: Moderate amounts can improve concentration and memory in the short term

·         Beetroot juice: Contains nitrates, which can promote blood flow to the brain

No miracle cure: No drink can replace sleep, exercise and mental activity.

How can you train your brain to concentrate?

Evidence-based strategies:

·         Focus intervals: concentrated work in 25–50 minute blocks (Pomodoro technique)

·         Reduce distractions: put your mobile phone away, turn off notifications – the brain is not capable of multitasking

·         Meditation: regular mindfulness practice has been proven to improve attention regulation

·         Get enough sleep: Lack of sleep reliably destroys concentration

·         Physical exercise: improves blood circulation and cognitive control

What is not well documented: "Brain training" apps usually only improve performance in the app itself, not general concentration.

What is the connection between breathing and memory?

This is precisely the key question addressed by the LMU study. In summary:

·         Temporal coupling: The breathing cycle influences when memory cues are optimally processed (inhalation) and when reconstruction takes place (exhalation)

·         Neural synchronisation: Successful memory is associated with characteristic brain patterns synchronised with exhalation.

·         Individual differences: People with better coupling between breathing and brain activity remember better.

·         Mechanism, not intervention: The study shows that there is a connection, not how to optimise it

Breathing is a natural pacemaker for memory processes. This is scientifically fascinating, but it does not yet constitute a guide for breathing exercises.

Related:

Cyclic Sighing: The Most Effective Breathing Technique for Combating Stress

Window of Tolerance: Nervous System, Emotion Regulation, and Trauma Therapy

Emotion Regulation: Regulating Emotions, Neurobiology, and Mental Health

Understanding mind blanking: What really happens during a ‘blackout’ in your head

Sleep Disorders: Causes, Symptoms, and Treatment Options