Aflevering Ademhaling: Kan Je Écht Je Stress Wegblazen?

25-11-2025 · Aflevering van de podcast: Lang zal je leven

Tom stort zich deze week op de ademhaling: van de Wim Hof-methode tot een intensieve breathwork class. Maar hoeveel invloed heeft ademen nou echt op stress, energie, sport en zelfs je mentale gezondheid? Alexander duikt in de fysiologie achter ademprikkels, paniek, neuzen, monden en mindset. Kortom: eindelijk helderheid over iets wat we elke dag doen zonder erbij na te denken, maar misschien zouden we dat juist wat vaker wel moeten doen. In deze aflevering: ?? Kan je stress verlagen door anders te ademen? ?? Waarom neusademhaling beter is dan mondademhaling ??? Kun je met ademhaling je energie en sportprestatie verbeteren? ?? Is breathwork echt helpend bij depressie?Tom ademt, hyperventileert en experimenteert; Alexander fileert de feiten zodat jij voortaan weet welke ademhalingstechnieken nuttig zijn, en welke vooral lucht. ?? Geproduceerd door Tonny Media ?? Volg ons op Instagram, TikTok en YouTube ??Alle onderzoeken die in deze aflevering worden besproken vind je hier:

Brinkman JE, Toro F, Sharma S. Physiology, Respiratory Drive. [Updated 2023 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482414/

Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 2023 Jan 9;13(1):432. doi: 10.1038/s41598-022-27247-y. PMID: 36624160; PMCID: PMC9828383.

Bentley TGK, D'Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023 Nov 21;13(12):1612. doi: 10.3390/brainsci13121612. PMID: 38137060; PMCID: PMC10741869.

The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review January 2020Journal of Sports Research 7(1) DOI:10.18488/journal.90.2020.71.1.10

Morgan SP, Lengacher CA, Seo Y. A Systematic Review of Breathing Exercise Interventions: An Integrative Complementary Approach for Anxiety and Stress in Adult Populations. J Holist Nurs. 2025 Dec;43(4):354-376. doi: 10.1177/08980101241273860. Epub 2024 Aug 16. PMID: 39150318.

Siebieszuk A, Plonski AF, Baranowski M. Breathwork for Chronic Stress and Mental Health: Does Choosing a Specific Technique Matter? Med Sci (Basel). 2025 Aug 13;13(3):127. doi: 10.3390/medsci13030127. PMID: 40843749; PMCID: PMC12372116.

Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019 Sep;17(9):1855-1876. doi: 10.11124/JBISRIR-2017-003848. PMID: 31436595.

Lörinczi F, Vanderka M, Lörincziová D, Kushkestani M. Nose vs. mouth breathing- acute effect of different breathing regimens on muscular endurance. BMC Sports Sci Med Rehabil. 2024 Feb 9;16(1):42. doi: 10.1186/s13102-024-00840-6. PMID: 38336799; PMCID: PMC10858538.

Xavier DM, Miranda JP, Figueiredo PHS, Lima VP. The effectiveness of respiratory muscular training in athletes: A systematic review and meta-analysis. J Bodyw Mov Ther. 2025 Jun;42:777-792. doi: 10.1016/j.jbmt.2025.01.010. Epub 2025 Jan 29. PMID: 40325755.

HajGhanbari B, Yamabayashi C, Buna TR, Coelho JD, Freedman KD, Morton TA, Palmer SA, Toy MA, Walsh C, Sheel AW, Reid WD. Effects of respiratory muscle training on performance in athletes: a systematic review with meta-analyses. J Strength Cond Res. 2013 Jun;27(6):1643-63. doi: 10.1519/JSC.0b013e318269f73f. PMID: 22836606.

Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895. Epub 2023 Jan 10. PMID: 36630953; PMCID: PMC9873947.

Banushi B, Brendle M, Ragnhildstveit A, Murphy T, Moore C, Egberts J, Robison R. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sci. 2023 Feb 2;13(2):256. doi: 10.3390/brainsci13020256. PMID: 36831799; PMCID: PMC9954474.

Chin P, Gorman F, Beck F, Russell BR, Stephan KE, Harrison OK. A systematic review of brief respiratory, embodiment, cognitive, and mindfulness interventions to reduce state anxiety. Front Psychol. 2024 Jun 12;15:1412928. doi: 10.3389/fpsyg.2024.1412928. PMID: 38933581; PMCID: PMC11203600.

Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi: 10.3389/fnhum.2018.00353. PMID: 30245619; PMCID: PMC6137615.

Migliaccio GM, Russo L, Maric M, Padulo J. Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies. Sports (Basel). 2023 May 10;11(5):103. doi: 10.3390/sports11050103. PMID: 37234059; PMCID: PMC10224217.

Harbour E, Stöggl T, Schwameder H, Finkenzeller T. Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running. Front Physiol. 2022 Mar 17;13:813243. doi: 10.3389/fphys.2022.813243. PMID: 35370762; PMCID: PMC8967998.

Sikora, M., Mikolajczyk, R., Lakomy, O. et al. Influence of the breathing pattern on the pulmonary function of endurance-trained athletes. Sci Rep 14, 1113 (2024). https://doi.org/10.1038/s41598-024-51758-5

Harari D, Redlich M, Miri S, Hamud T, Gross M. The effect of mouth breathing versus nasal breathing on dentofacial and craniofacial development in orthodontic patients. Laryngoscope. 2010 Oct;120(10):2089-93. doi: 10.1002/lary.20991. PMID: 20824738.

Lee YC, Lu CT, Cheng WN, Li HY. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep 13;10(9):1755. doi: 10.3390/healthcare10091755. PMID: 36141367; PMCID: PMC9498537.

M Mapelli, E Salvioni, I Mattavelli, G Grilli, G Zerboni, A Nava, N Capra, M Biroli, M Dell'asta, A De Paola, L Terzolini, N Mani, S Turri, J Campodonico, P Agostoni, Nasal vs. oral BREATHing WIn Strategies in healthy individuals during cardiorespiratory exercise testing (BreathWISE), European Journal of Preventive Cardiology, Volume 32, Issue Supplement_1, May 2025, zwaf236.175,

Lin L, Zhao T, Qin D, Hua F, He H. The impact of mouth breathing on dentofacial development: A concise review. Front Public Health. 2022 Sep 8;10:929165. doi: 10.3389/fpubh.2022.929165. PMID: 36159237; PMCID: PMC9498581.

Masutomi, Y., Goto, T. & Ichikawa, T. Mouth breathing reduces oral function in adolescence. Sci Rep 14, 3810 (2024). https://doi.org/10.1038/s41598-024-54328-x See omnystudio.com/listener for privacy information.