The Benefits of Breathing

Breathing is essential. Ground-breaking stuff, right?

Whether we are conscious of it or not, we breathe somewhere between 20,000 and 30,000 times per day. The way we breathe directly affects our physical and mental health, athletic performance, emotional intelligence, stress management, and even longevity. This seemingly autonomous process plays a central role in regulating damn near every system in our body.

At a glance, breathing regulates the following:

• Acid-base (pH) physiology
• Electrolyte balance
• Hemoglobin chemistry
• Blood flow
• Kidney function
• Muscle function
• Cardiac electrophysiology

Now, you may be thinking, “I know breathing is important, but that’s why our lungs do it automatically, right?” While that’s true (we wouldn’t last long if they didn’t), when we shift our focus to breathing quality and efficiency rather than just the act of breathing itself, we discover that the breath is our first gateway into controlling our physiology.

As an extreme example of the impact of respiration, research has shown that mammalian lifespan correlates closely with respiratory rate -animals that breathe faster tend to live shorter lives. While the full picture is more complex, one thing is clear: favoring slow, deep breathing over rapid, shallow breathing can reduce oxidative stress and improve overall resilience.

How Breathwork Can Improve Wellbeing:

• Alleviates depression symptoms by normalizing brainwave patterns and increasing serum prolactin.
• Reduces clinical and non-clinical anxiety symptoms.
• Provides relief from post-traumatic stress disorder (PTSD).
• Increases nitric oxide production, improving blood vessel health.
• Lowers cortisol and reduces chronic stress levels.
• Regulates healthy sex steroid hormone levels.
• Decreases blood lactate levels (a biochemical measure of stress that increases under prolonged psychological strain).
• Boosts antioxidant enzyme activity (superoxide dismutase, catalase, glutathione), offering protection against free radical damage.
• Lowers total cholesterol, LDL cholesterol, and triglyceride levels.
• Enhances immune function, with studies showing increased natural killer cell activity in cancer patients in remission.
• Improves brain function, with measurable increases in beta activity in the left frontal, occipital, and midline brain regions – indicative of heightened mental focus and awareness.
• Strengthens emotional regulation, increasing the ability to mentally reframe experiences (cognitive reappraisal).
• Influences gene expression, improving antioxidant status at both the enzyme and genetic level in immune cells.

Do You Breathe Correctly & What Happens If You Don’t?

Unconscious ineffective breathing habits may increase the risk of worsening a wide range of preventable health conditions. While these effects may not be immediately obvious, downstream symptoms such as fatigue, poor posture, disrupted sleep, mood instability, brain fog, and increased risk of asthma, apnea, and chronic pain are all linked to dysfunctional breathing.

For example, sleep apnea (low oxygen and obstructed airways during sleep) is associated with decreased sex steroid hormone levels. On the surface, oxygen intake may not seem directly related to testosterone or estrogen regulation, but research has revealed that estrogen and testosterone receptors exist on lung-related neurons. Meaning oxygen availability can influence hormone balance. Additionally, sleep apnea increases cortisol levels, which then suppresses sex hormones. This is because cortisol and sex hormones compete for the same cholesterol-based resources. The takeaway? Breathing properly throughout the day prevents apnea states and improves deep sleep quality, leading to hormonal balance, better recovery, and improved longevity.

This is just a brief look at one of the many consequences of not breathing efficiently. So, it stands to reason that there may be something to this whole breathing exercise thing. Surely this only relates to “sick” people, right? To find out, let’s have a look at the possible symptoms that may suggest ineffective breathing practices.

Who Could Benefit from Breathwork Training?

• Do you feel unrested even after a full night’s sleep?
• Do you wake up with a dry mouth?
• Do you frequently feel stressed or on edge?
• Do you suffer from depression, anxiety, PTSD, or autoimmune disorders?
• Do you struggle to lose weight, no matter how much you exercise or diet?
• Do you or your family have a history of high blood pressure or diabetes?
• Do you experience brain fog or poor mental clarity?
• Are you struggling to improve your physical performance?

Chances are, we could all benefit from some level of breathwork training. And the best part? Breathing is free.

If Breathing is Essential for Longevity, Why Isn’t Proper Breathing Automated?

Here’s another groundbreaking revelation: our modernized lifestyles have robbed us of natural, efficient breathing patterns.

First, our diet changed, which shaped the way our faces developed – prompting mouth breathing and poor breathing mechanics. Then, our movement patterns declined, reducing our abilities to fully utilize our diaphragms. Now, our breathing has been disrupted by chronic stress, over-stimulation, and a fast-paced lifestyle.

Western culture glorifies the “hustler” mindset: fast living, high ambition, and constant busyness. Add in fear-driven news cycles, excessive resource accumulation, and social isolation, and we have created a world that places immense psychological stress on the individual. The result? Chronic activation of the fight-or-flight response – where shallow, rapid chest breathing becomes the default.

What Does This Have to Do with Breathing?

When our sympathetic nervous system (SNS) is constantly activated, our body prioritizes short, sharp breaths to rapidly shuttle oxygen to our muscles. A strategy that makes sense in a battle for survival, but wrecks our health in the long run. Over time, this decreases CO₂ tolerance, disrupts hormonal balance, and weakens diaphragmatic function – all of which shorten lifespan and reduce resilience.

Am I Doomed to Yoga?

Not at all. While yoga has undeniable well-being benefits, breathwork doesn’t require you to contort yourself in a room full of strangers. You don’t need to sign up for CrossFit to find a sense of community, either.

By practicing the breathing exercises outlined in this manual, you can counteract the effects of modern life, build resilience, and reclaim control over your health. The best part? Most breathwork techniques can be done anywhere, anytime. Whether you need to calm down, energize yourself, or improve endurance, the breath is your most accessible tool.

What Happens When We Breathe?

Since this is just an introductory guide, we’ll keep things simple. If you’re interested in digging deeper into the specifics, click on the Breathing Rabbit Hole link.  

Why Do We Need to Breathe?

At its core, breathing fuels energy production. Our body requires oxygen, and when oxygen is utilized, carbon dioxide (CO₂) is produced. CO₂ plays a crucial role in blood pH regulation, meaning efficient breathing is key to maintaining physiological balance.

How Do We Breathe?

The respiratory system consists of the lungs, diaphragm, trachea, chest muscles, blood vessels, and brainstem. It functions automatically but can be influenced consciously.

When we inhale:

1. The diaphragm contracts, expanding the chest cavity.
2. Air pressure drops, pulling air into the lungs.
3. Oxygen moves into the alveoli, diffusing into the bloodstream.
4. Oxygen binds to hemoglobin and is transported throughout the body.

When we exhale:

1. The diaphragm relaxes, compressing the lungs.
2. Carbon dioxide moves from the bloodstream into the lungs.
3. CO₂ is exhaled, regulating blood pH and nervous system function.

As a side note, the breathing skeletal muscles (external intercostals) don’t do anything unless the nervous system tells them to. They contract via innervation from the brain stem (Pre-Bötzinger Complex).

Aerobic Respiration: Fueling Energy Through Breath

Aerobic respiration is how our bodies turn oxygen into energy. This process breaks down glucose (a simple sugar) to produce adenosine triphosphate (ATP) – the essential energy currency for cellular function. Beyond glucose, aerobic metabolism can also convert fat into ATP, making it a powerful system for endurance and long-term energy.

Although aerobic respiration is slower than anaerobic respiration (which doesn’t require oxygen), it’s far more efficient. One molecule of glucose yields 34 molecules of ATP through aerobic metabolism, whereas anaerobic glycolysis produces a mere 2 molecules of ATP – with the added downside of lactic acid buildup, which contributes to muscular fatigue. This is why anaerobic metabolism is only suitable for short bursts of activity (e.g., sprinting, powerlifting), while aerobic respiration sustains long-distance running, swimming, and endurance training.

Aerobic metabolism operates through the Krebs cycle and the electron transport chain, both of which take place in the mitochondria and require oxygen and water to function efficiently. Rather than diving too deep into biochemical pathways, let’s simplify the key takeaway:

Deep, efficient breathing + Hydration = Enhanced energy production and reduced fatigue

Autonomic Nervous System Control: How Breath Shapes Your State

The autonomic nervous system (ANS) governs involuntary bodily functions, including breathing. It consists of two primary branches:

1. Parasympathetic Nervous System (PNS): Slows breathing, narrows bronchial tubes, and promotes relaxation.
2. Sympathetic Nervous System (SNS): Increases breathing rate, widens bronchial tubes, and prepares the body for action.

At first glance, these systems seem entirely out of our control, but that’s where breathwork changes the game. Through intentional breathing, we can activate or suppress these systems at will:

• Slow, controlled breaths → PNS activation → Calm state
• Rapid, intense breathing → SNS activation → Heightened alertness

Unfortunately, modern stressors have conditioned many of us to remain stuck in SNS mode, even when there’s no real threat. This is where breathwork comes in: simply taking slow, rhythmic breaths can retrain our nervous system, shifting us from a reactive to a regulated state.

Breathing and Physical Performance

Your body adjusts breathing in response to oxygen demands, whether at rest or during movement. Sensors in your joints and muscles communicate with your brain to increase your breath rate as physical activity intensifies. If your breathing is inefficient, however, even high fitness levels won’t compensate.

The fix? Strategic breath control.

• Slow exhalation + Diaphragm engagement → Reduced heart rate, enhanced endurance
• Deep inhalation → Increased oxygen intake, higher energy output

Master your breath, and you master your performance.

Nasal Breathing: The Forgotten Superpower

The pharynx (muscles in the throat) helps control breathing. Weakness in these muscles can lead to airway narrowing, sleep apnea, poor nitric oxide production, nasal congestion, postural issues, and even ADHD-like symptoms. Mouth breathing can worsen these problems, particularly during sleep or high exertion.

Why Nasal Breathing Matters

• Creates higher airway pressure, keeping muscles engaged.
• Increases nitric oxide production, which boosts oxygen delivery and blood circulation.
• Helps filter and humidify air, reducing inflammation and improving respiratory efficiency.

What Causes Mouth Breathing?

• Chronic inflammation (e.g., from processed foods, dairy, grains).
• Soft diets (over-reliance on purees, smoothies, and processed foods that reduce jaw and airway development).
• Tonsillectomy (removal of swollen tonsils can create short-term relief but doesn’t fix underlying nasal cavity issues).

By incorporating nasal breathing and optimizing diet, you can improve oxygen efficiency, enhance lung function, and protect overall health.

Low inflammation + Harder foods + Nasal breathing = Greater oxygen intake and resilience

Diaphragmatic Breathing: The Foundation of Efficient Respiration

The diaphragm is a dome-shaped muscle beneath the lungs that separates the chest and abdominal cavities. It serves as the primary driver of respiration, expanding and contracting to draw in oxygen and expel carbon dioxide.

Despite its importance, most people underutilize their diaphragm, relying on shallow chest breathing instead. This shift weakens diaphragmatic function and reinforces stress-induced breathing patterns.

How to Train Your Diaphragm

1. Sit comfortably, placing one hand on your chest and the other on your belly.
2. Breathe deeply into your belly, ensuring the lower hand moves while the upper hand stays still.
3. Exhale fully, allowing the diaphragm to relax naturally.
4. Repeat for 5-10 deep breaths, noticing the increased lung capacity and relaxation.

If you struggle with this, try lying flat with a small object on your stomach for tactile feedback. Once diaphragmatic control is restored, progress to 360-degree expansion breathing, ensuring rib cage movement in all directions.

Diaphragmatic activation + Breathwork = Greater breathing efficiency and a calmer mind

The Hidden Danger of Overbreathing

It may seem counterintuitive, but in today’s world, breathing too much is a far bigger issue than not breathing enough. When we’re anxious, stressed, or overstimulated, we instinctively shift to shallow, rapid chest breathing in an attempt to pull in more oxygen. But this habitual overbreathing isn’t helping—it’s lowering our tolerance to carbon dioxide (CO₂), throwing off our body’s chemistry, and making us feel worse.

Why Is CO₂ So Important?

Most people think of CO₂ as a waste product, but it’s actually a key player in oxygen delivery. The Bohr Effect explains that hemoglobin (the protein that carries oxygen in our blood) only releases oxygen to tissues in the presence of CO₂. When we breathe too much and expel too much CO₂, oxygen remains bound to hemoglobin instead of being delivered where it’s needed – leading to fatigue, brain fog, and increased stress levels.

Effects of Chronic Overbreathing (Hypocapnia)

• Oxygen delivery dysfunction: Less oxygen reaches the brain and muscles.
• Blood vessel constriction: Reduced circulation and cold extremities.
• Disrupted acid-base balance: Blood becomes too alkaline, causing dizziness and brain fog.
• Heightened emotional reactivity: Anxiety, panic, frustration, and irritability increase.
• Cognitive impairment: Poor memory, attention deficits, and learning difficulties.
• Increased physiological stress: Over-activation of the sympathetic nervous system.
• Compromised immune function: Greater susceptibility to illness and inflammation.

If left unchecked, overbreathing can perpetuate a cycle of low CO₂ tolerance, forcing the body to breathe even more rapidly in response – trapping us in a pattern of chronic stress and physiological imbalance.

Signs You May Be Overbreathing

• Do you feel like you’re constantly taking deep breaths or sighing?
• Do you wake up with a dry mouth?
• Do you experience tingling, numbness, or dizziness?
• Do you feel anxious for no apparent reason?
• Do you struggle with brain fog or mental fatigue?
• Do you breathe through your mouth most of the time?

If you answered yes to any of these, your breathing patterns may be working against you, reinforcing a stress state rather than a relaxed one.

Relearning How to Breathe: The Fix for Overbreathing

Instead of forcing deep breaths, we need to slow down and retrain our body to tolerate CO₂. Here’s how:

1. Observe Your Breathing

• Take a step back and simply notice your breath.
• Is it shallow? Deep? Fast? Slow? Are you using your nose or mouth?
• Try not to control it. Just observe.

2. Prioritize the Exhale

• Shift your focus away from inhaling more air.
• Let your exhale be long, slow, and passive – no forcing, no pushing.
• The goal is to allow CO₂ levels to normalize rather than dumping them out too quickly.

3. Build CO₂ Tolerance Gradually

• After each exhale, pause before inhaling again.
• Start with a short pause (1-2 seconds) and gradually increase over time.
• If this pause makes you feel uncomfortable, that’s a sign of low CO₂ tolerance – keep practicing.

4. Breathe Quietly and Lightly

• Reduce the size of your breaths—breathe just enough to feel comfortable.
• Avoid large, exaggerated breaths unless they are specifically used for performance or training.

By following these steps, you train your body to work more efficiently, improving oxygen delivery, lowering stress levels, and restoring balance to your nervous system.

Understanding the Inhalation Reflex

Between every exhale and inhale, there should be a natural pause – a quiet moment before your next breath. If you find yourself rushing to inhale or feeling panicked during these pauses, it’s a sign that your body has become overly reliant on excessive breathing.

Reconditioning the Reflex:

• Start with 2-second pauses after exhaling before inhaling again.
• Gradually extend this pause to 5-10 seconds over time.
• During these pauses, focus on relaxation rather than anticipating the next breath.

Learning to trust the body’s natural breathing rhythm rather than over-controlling it can significantly reduce anxiety and stress-related symptoms.

The Science Behind Breath Chemistry

Your breath directly regulates blood pH, oxygen delivery, and nervous system function. Understanding this balance allows you to optimize breathing for peak health and performance.

The Respiratory Equation:

• pH (blood plasma) = [HCO₃] (bicarbonate, regulated by kidneys) / PCO₂ (regulated by breathing)

• Acid-base balance = Bicarbonates / CO₂

• Nervous system state = Breathing mechanics / Blood pH

• Performance = Respiratory efficiency / Oxygen utilization

Breathwork isn’t just about relaxation—it’s a tool to retrain your body at the deepest physiological level, improving energy, cognition, and resilience.

Final Thoughts: The Breathwork Mindset

Before diving into structured breathing exercises with the typical “Type A” mindset, remember: breathwork is not about forcing results – it’s about recalibrating your body’s natural rhythms.

Once effective breathing patterns are restored, the body self-regulates and breathwork techniques become effortless rather than forced. Over time, breath control becomes an autonomic skill, allowing you to adapt your nervous system instinctively to any situation.

The breath is a foundation for health, performance, and longevity, but only when used correctly.

Retrain the breath. Reclaim control. Optimize your physiology.