Breathwork is more than just relaxation—it's the foundation of optimal health and performance. Yet, most people unknowingly adopt poor breathing habits that silently erode their well-being. From chronic stress and anxiety to poor sleep and reduced endurance, improper breathing is at the root of many common health challenges.

In this page, we'll break down the science of breath, demystifying why it matters and how it impacts key areas of your life. Whether you're struggling with sleep, anxiety, stress, asthma, or performance, understanding how to breathe properly can change everything. For more articles be sure to check out our blog and join our newsletter.

A breath imbalance occurs when breathing patterns become dysfunctional, often involving:

• Overbreathing (Hyperventilation): Breathing too fast or too deeply, often through the mouth.
• Chest Breathing: Using upper chest muscles rather than the diaphragm.
• Mouth Breathing: Allowing air in through the mouth rather than the nose.

These habits disrupt the delicate balance between CO₂ and O₂, leading to:

• Decreased Oxygen Delivery: CO₂ helps oxygen release from hemoglobin to tissues. Low CO₂ means less oxygen reaches your cells, causing fatigue and brain fog.
• Heightened Stress Response: Rapid, shallow breathing triggers the sympathetic nervous system, keeping you stuck in a fight-or-flight state.
• Poor Sleep Quality: Disrupted CO₂ levels reduce deep sleep and REM cycles.

Breath imbalances often go unnoticed because they feel normal, making them silent stressors that gradually wear down your health without obvious symptoms at first. Let's dive a little deeper into breathing and its impact on sleep, stress, performance and more.

Stress disrupts breathing patterns, and dysfunctional breathing perpetuates stress, creating a vicious cycle. Shallow, rapid breathing triggers the sympathetic nervous system, keeping the body in a state of chronic tension and fatigue.

• Shallow Breathing: Signals danger to the brain, triggering stress hormones.
• Rapid, Chest Breaths: Keep your body in a constant state of tension, leading to fatigue and burnout.
• Nasal Breathing Deficiency: Inadequate CO₂ leads to sympathetic nervous system dominance.

1. Slows Heart Rate: Regulates the autonomic nervous system, reducing cortisol and adrenaline.
2. Calms the Mind: Reduces mental chatter and stress perception.
3. Improves HRV: Promotes resilience and faster stress recovery.

1. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part I—neurophysiologic model. Journal of Alternative & Complementary Medicine.

Asthma and dysfunctional breathing go hand in hand. Improper breathing patterns exacerbate asthma symptoms by increasing airway resistance and triggering inflammation. Nasal breathing and controlled breath training reduce respiratory strain and improve lung function.

• Decreased Oxygen Utilization: Low CO₂ levels make it harder for oxygen to detach from hemoglobin, leading to muscle fatigue and low endurance.
• Inefficient Energy Use: Mouth breathing increases energy expenditure and reduces stamina.
• Reduced Recovery: Poor breathing impairs waste removal (like CO₂ and lactate), slowing recovery times.

1. Boosts Stamina: Improving CO₂ tolerance increases oxygen delivery to muscles.
2. Enhances Power Output: Diaphragmatic strength supports powerful, controlled movements.
3. Sharpens Focus: Breath regulation calms the nervous system, allowing for mental clarity under pressure.

1. McConnell, A. K., & Romer, L. M. (2004). Respiratory muscle training improves cycling endurance performance. Journal of Sports Science & Medicine.
2. Nestor, J. (2020). Breath: The New Science of a Lost Art.