The Ultimate Guide to Unlocking Your Breathing

We’ve all heard it “take deep breaths to get more oxygen and relax”. Though this can be helpful when done in a controlled manor, if done extensively and instinctively, too much oxygen in the blood can result in a plethora of health complications.

The Problem with Too Much Oxygen:

Contrary to popular belief, having excessive oxygen and low carbon dioxide (CO₂) in your blood can disrupt essential physiological processes. This condition, known as hypocapnia, often occurs through hyperventilation or chronic over-breathing.

People often assume that more breaths are better, but as with many things in life, and certainly when it comes to breathing, quality is far more important than quantity. Efficient, calm breathing , rather than rapid or forced breathing, supports optimal oxygen delivery, carbon dioxide balance, and overall lung function. Since lung capacity is one of the leading indicators of longevity, it’s crucial to focus on controlled, efficient breathing to maintain long-term health and resilience.

Before we get into the juicy breathing tips, we need to detangle some common misconceptions, the fear of CO2 being one of them. CO2 is not the enemy, in fact it’s absolutely vital for our bodily functions.

Contrary to popular belief, effective breathing isn’t about how much oxygen you inhale, it’s about how well you handle carbon dioxide (CO₂). CO₂ triggers your body’s urge to breathe and understanding CO₂’s critical role in your body can completely shift the way you approach breathing, stress management, and even mental performance.

CO₂ often gets a bad rap as merely a waste product of respiration, but it’s so much more than that. 

• You Need CO2 to Optimize Oxygen Delivery (The Bohr Effect): Here’s where CO₂ really shines. When CO2 levels are optimal (around 40 mmHg), it triggers vasodilation, expanding blood vessels and boosting oxygen delivery, especially to the brain and muscles. This effect, known as the Bohr Effect, which improves focus, endurance, and recovery.
• You Need CO2 for Hydration and Fluid Balance: Your body’s fluids—including blood plasma, cerebrospinal fluid (CSF), and lymph, all rely on the right CO₂ balance to transport nutrients, remove waste, and keep cells hydrated. Proper CO₂ levels optimize electrolyte function, preventing dehydration and enhancing cellular communication.
• You Need Co2 to Regulate pH levels: CO₂ plays a vital role in maintaining optimal blood pH (7.35-7.45). When it dissolves in your blood, it forms carbonic acid, which then converts into bicarbonate and hydrogen ions. This delicate balance is what keeps your cells functioning at their best.
• You Need Co2 for Enhanced Performance: Ever wonder why athletes train at high altitudes? It’s all about CO₂. The lower oxygen environment stimulates the release of erythropoietin (EPO) from the kidneys, which promotes the production of red blood cells. This adaptation increases your body’s ability to carry oxygen efficiently, even with less air intake all of which support faster recovery and enhanced physical performance.  ·       

Lets conclude

Understanding the true role of carbon dioxide (CO₂) is essential for mastering effective breathing. Far from being a waste product, CO₂ is vital for oxygen delivery, fluid balance, pH regulation, and overall cellular function. Optimal CO₂ levels support the Bohr Effect, improving oxygen transport to your brain and muscles, enhancing hydration, regulating blood pH, and even boosting athletic performance through red blood cell production.

By shifting your focus from simply inhaling more oxygen to handling CO₂ efficiently, you can improve stress resilience, mental clarity, and physical endurance. In the next section, we’ll dive into practical breathing techniques designed to harness the power of CO₂, helping you breathe more efficiently, increase your focus, and optimise your overall health.

The Problem with Too Much Oxygen:

Overbreathing, also known as hyperventilation, happens when you take in more air than your body needs, usually from fast, shallow, mouth breathing. While it may feel like you’re increasing oxygenation, the opposite is true.

Our body requires a consistent balance of CO2 and Oxygen in the blood. This imbalance, known as hypocapnia, stems from hyperventilation and disrupts vital processes. Far from relaxing you, it can spark a cascade of issues, driven by modern stressors, poor posture, and chronic over-breathing habits. 

Taking slower, fewer breaths (with proper depth) actually makes oxygen absorption more efficient, not less. Rapid, shallow breathing reduces CO₂ levels too much, which hampers oxygen release from the blood to tissues (the Bohr effect).

So, let’s bust this myth wide open and set the stage for smarter breathing. Overbreathing can cause:

• Vasoconstriction (Constricted Blood Vessels): CO₂ is a natural vasodilator, helping blood vessels stay open. Low CO₂ levels cause vasoconstriction, reducing blood flow to critical areas, particularly the brain. 
• Reduced Oxygen Delivery(Altered Blood PH): Low CO₂ levels cause the blood’s pH to rise (respiratory alkalosis), making haemoglobin(the protein that carries oxygen) less efficient at releasing oxygen to tissues, including the brain, heart, and muscles.
• Nervous System Dysfunction: The brain relies on CO₂ levels to regulate breathing and nervous system function. Low CO₂ can overexcite neurons, leading to instability in the nervous system.
• Impaired Cellular Function: Our cells rely on a balanced level of CO₂ and oxygen for proper function. Low CO₂ can impair metabolic processes.
• Oxidation and Free Radical Damage: Too much oxygen increases the risk of oxidative stress, where excess oxygen forms reactive oxygen species (ROS) that damage cells and tissues.
• Disrupted Circulation:  Over-breathing may cause the heart to work harder because oxygen delivery becomes less efficient.

Short-Term Symptoms of Overbreathing:

• Cognitive: Dizziness, fainting, brain fog, headaches.
• Cardiovascular: Vasoconstriction, increased heart rate, arrhythmias(irregular heart beats).
• Physical: Cramps, spasms, trembling.
• Nervous System: Anxiety, panic,seizures.
• Metabolic: Reduced oxygen release, elevated cortisol levels, oxidative stress, low energy.

For long term chronic over breathers, the harm can be much more severe and includes a multitude of symptoms.

How Can Overbreathing Affect Our Mental State and Nervous System?

• Increased Risk of Neurodegenerative Diseases: Chronic cerebral hypoxia (low brain oxygen) is linked to conditions like Alzheimer’s and dementia.
• Increased Anxiety & Panic Disorders: Chronic low Co2 levels result in an overactive amygdala(the part of the brain that regulates emotions) keeping the brain in a constant state of “fight-or-flight.”
• Brain Fog & Cognitive Decline: Reduced CO₂ leads to vasoconstriction, limiting blood flow and oxygen delivery to the brain, which can cause poor concentration, memory issues, and even long-term cognitive impairment.

How can Overbreathing Cause Cardiovascular Problems?

• Chronic Vasoconstriction & High Blood Pressure: Low CO₂ levels cause blood vessels to narrow, raising resistance and increasing the risk of hypertension.
• Heart Strain & Arrhythmias: Persistent over-breathing puts stress on the heart, contributing to irregular heartbeats, palpitations, and a higher likelihood of long-long-term heart disease
• Increased Risk of Diabetes: Elevated stress hormones can disrupt blood sugar regulation, making insulin less effective and increasing the likelihood of type 2 diabetes.

How is Overbreathing Linked To Digestive Digestive Harm?

• Reduced Blood Flow to the Gut: Vasoconstriction from over-breathing lowers circulation to the digestive organs, leading to bloating, IBS-like symptoms, and reduced nutrient absorption.
• Altered Gut Microbiome: When stress hormones are released, some gut bacteria can actually use these stress hormones as growth signals This encourages “opportunistic” or pro-inflammatory bacteria to multiply, while beneficial ones decline.
• IBS and Leaky Gut: When you’re anxious, the brain sends “stress signals” that change gut motility (how food moves through), secretion, and sensitivity, stress also makes the intestinal lining more permeable.

How does Overbreathing Impair Immunity and Increase Inflammation?

• Higher Oxidative Stress & Cellular Aging:  Excess oxygen generates more reactive oxygen species (ROS), which can accelerate aging and increase the risk of chronic diseases.
• Increased risk of chronic diseases: Anxiety triggers low-grade chronic inflammation. Inflammatory molecules damage blood vessels (raising heart disease risk), interfere with insulin signalling (raising diabetes risk), and affect brain cells (linked to Alzheimer’s).
• Early Aging: Overbreathing stresses your body, increases inflammation, and slows cellular repair all of which can contribute to early balding, grey hair and aging.

How can Overbreathing Cause Nutrient Deficiencies and Hormonal Disruptions?

• Respiratory Alkalosis(Disrupted Blood pH): Long term over-breathing leads to alkalosis (higher blood pH), impairing enzyme function, and depleting vital minerals such as calcium and magnesium.
• Bone Harm: Depleted calcium and magnesium disrupts the bodies parathyroid hormone balance, weakening bones and increasing risk of osteoporosis and fractures.
• Reproductive Harm: Long-term stress and mineral imbalance from over-breathing can reduce sex hormone production.In men this can result in lowered testosterone and reduced sperm quality. In women it is linked to irregular cycles, PMS and fertility issues.
• Suppressed Thyroid Function: Over-breathing raises stress hormones, which can downregulate thyroid activity. Since the thyroid regulates metabolism and energy, this can lead to fatigue, cold hands and feet, and hormonal imbalance.

How Does Overbreathing Cause Sleep Disruption?

• Melatonin Imbalance: An unstable CO₂ balance interferes with deep sleep cycles and melatonin production, making it harder for the body to rest, repair, and recover.
• Sleep Breathing Disorders: Over-breathing patterns during the day are linked to sleep apnoea and disrupted nighttime breathing.
• Reduced Recovery: During deep sleep stages, your body works hard to, repair and regenerate cells and tissues, release growth hormone for muscle repair, strengthen the immune system to fight off illness and even clear out toxins and waste from the brain. When you don’t get enough quality sleep, this repair cycle is disrupted. 

How Is Overbreathing Linked To Cellular Dysfunction and Impaired Muscle Recovery?

• Reduced Oxygen Utilisation: Chronically low CO₂ causes the blood to hold onto oxygen rather than releasing it to tissues, leading to fatigue, muscle weakness, and slower recovery.
• Increased Lactic Acid & Muscle Fatigue: Over-breathing disrupts the body’s acid-base balance, causing excessive lactic acid buildup, making physical activity harder and recovery slower. This paired with the potential bone and sleep harm makes for a terrible combination for physically active individuals.

How Does Overbreathing Damage Our Respiratory System?

• Asthma and Chronic Respiratory Conditions: Over time, the body adapts to lower CO₂ levels, making you more sensitive to even minor fluctuations, leading to frequent breathlessness and a reliance on rapid, shallow breathing.
• Impaired Lung Function: Over time, over-breathing can weaken breathing muscles like the diaphragm leading to reduced lung capacity and impaired respiratory function, making it feel harder to breathe.
• Airway Irritation & Inflammation: Constant fast, shallow breathing dries out the airways, making them more sensitive to infection as well as inflammation.
• Higher Risk of Respiratory Infections: Poor breathing mechanics can reduce immune defences in the lungs, increasing vulnerability to colds, bronchitis, and other infections.

Let’s Conclude

Chronic overbreathing (hyperventilation) isn’t just a breathing pattern, it’s a full-body stressor. Though short term effects may not seem severe. Over time, it can disrupt CO₂ balance, impair oxygen delivery, and overstimulate the nervous system, leading to a multitude of issues within the body

So next time you feel yourself getting dizzy or anxious, analyse your breathing, as that may be the cause. Hence why learning to breathe correctly is a simple but powerful step toward protecting your mental, physical, and long-term health.

While breathing is mostly governed by the body’s automatic reflexes, people can develop “bad” or dysfunctional breathing patterns automatically for a mix of physical, psychological, and environmental reasons. 

The key to optimal breathing is not forcing every breath, but training your body to breathe efficiently. With practice, your body naturally learns to embody optimal breathing, letting reflexes take over and maintain balance effortlessly.

Here are some key principles that can benefit everyone, especially those who struggle with their breathing.

The Main Pillars of Optimal Breathing:

Nasal Breathing

Breathing through your nose is the simplest and most effective way to optimise your respiratory health. Nasal breathing naturally improves oxygen uptake, supports the nervous system, and strengthens your body’s natural defenses.

The Benefits of Nasal Breathing:

• Increased Oxygenation: Your nose is nature’s built-in filters it warms, moistens, and pressurizes air making it ideal for lung absorption.
• Enhanced immunity: Nasal passages trap dust, reducing the risk of respiratory infections, supporting long-term health.
• Increased Nitric Oxide Production: Nose breathing increases nitric oxide production, a powerful molecule that enhances oxygen delivery, supports blood vessel health, and improves cellular function.

Pure Diligence Tip

If you’re a chronic  mouth breather, start by practicing nasal breathing in short intervals throughout the day. Over time, it will become second nature, improving your overall health and energy.

Posture

Good posture plays a critical role in how well you breathe. Slouching compresses your lungs, reducing their capacity to expand fully. Standing or sitting upright allows your lungs to work more efficiently, ensuring optimal oxygen intake. 

How to Maintain Optimal Posture:

• Stand or sit tall, shoulders back and relaxed.
• Keep your gaze forward and imagine a string gently pulling the crown of your head upward.
• Open your chest cavity to allow full lung expansion

Pure diligence Tip

• Do posture checks throughout the day, especially during long periods of sitting. Neck and back exercises can further enhance your posture and breathing efficiency. 

Daily Breath Training Practices

We can’t consciously control our breathing 24/7 and that’s not the goal. The aim is to train the body to adopt optimal breathing habits so that it becomes effortless and automatic.

How do we train our breathing?

By practising a variety of breathing techniques throughout the day that:

• Increase your CO₂ tolerance
• Promote automatic quiet breathing (eupnoea)
• Encourages long-term respiratory efficiency

In the following section, we’ll explore a plethora of scientifically backed breathing methods. Each technique offers unique benefits, allowing you to choose the one that best suits your lifestyle, health goals, and comfort level.

Pure diligence tip

• It’s impossible and unnecessary to force your breathing all day. Instead, schedule short training intervals: maybe once in the morning, once in the afternoon, and once in the evening. This consistency will naturally shift your body toward calmer, healthier breathing patterns.

Analyse Your Breathing Habits

Many people unconsciously develop poor breathing habits in everyday situations, such as:

• Holding their breath or hyperventilating when anxious
• Tensing up during focus or concentration
• Breathing shallowly while eating

These subtle disruptions can interfere with your body’s natural rhythm. By analysing your breathing in these situations, you can take control ensuring a consistent flow of oxygen in your body.

How to Analyse Your Breathing?

• Pay attention to your breath in different scenarios throughout the day.
• Notice whether you breathe through your nose or mouth, whether your breath is shallow or deep, and whether you hold your breath under pressure.
• Aim to maintain a steady, relaxed breathing rhythm, even when focused or stressed.

This simple habit supports better concentration, and helps keep your nervous system calm and balanced.

Pure Diligence Tip

Breathing is heavily linked to anxiety and stress. So by taking control of your breathing in stressful times you can help offset the sense of anxiety.

Let’s conclude

Mastering your breathing starts with awareness and simple daily practices. Don’t overwhelm yourself as you could end up doing more harm than good, instead implement a daily routine that will help equip your body with the tools needed for effortless, efficient, and healthy respiration.

In the next section, we’ll explore a multitude of different breathing techniques, encompassing all the major types each designed to target specific benefits, from stress reduction and CO₂ tolerance to energy optimization and digestive aid.

Now that we’ve debunked a few common breathing myths, let’s explore the power of optimal breathing. The benefits of breathing go far beyond what you might expect. In fact, your breath is a cornerstone of your overall health, playing a vital role in countless bodily functions. 

Many of us overlook its importance, unknowingly adopting breathing patterns that increase stress and reduce oxygen efficiency. Once you start to train your breathing, your body will naturally adopt these optimal breathing patterns. 

Below are the benefits associated with optimal breathing:

Physical Health Benefits of Optimal Breathing:

• Enhanced Lung Capacity – Diaphragmatic breathing strengthens respiratory muscles and improves lung capacity. this is vital as lung capacity has been dubbed one of the most accurate indicators of long-term health in the elderly! As the stronger and healthier your lungs, the better your overall resilience against disease and ageing. 
• Enhanced oxygen delivery– Optimal breathing enhances lung efficiency in absorbing oxygen,ensuring that your organs, muscles, and brain get the oxygen they need.
• Improved circulation– Breathing acts as a natural “respiratory pump” that supports the heart and circulation and by breathing properly you help regulate blood pressure and support heart health. Breathing also helps to regulate the bloods pH by regulating CO₂ levels.
• Boosted immunity and Lymphatic Aid– Proper oxygenation and reduced stress hormones support immune function. Breathing further acts as a natural pump for the lymphatic system, helping circulate white blood cells and remove toxins more efficiently. Together, these effects enhance the body’s natural defences.
• Enhanced Digestion: Your diaphragm plays a key role in digestion by gently massaging your internal organs during deep breaths. This stimulates your gut, helping alleviate bloating and constipation while improving nutrient absorption
• Weight Management:  Along with aiding in digestion, metabolism and reducing stress slow, deep breaths can further activate fat oxidation (breaking down fat for energy) which requires oxygen.  
• Enhanced Facial Features: May be a shock to some, but yes, breathing can enhance your facial structure, nasal breathing in particular can support proper tongue posture, refining jawline and structure over time.
• Pain Relief: Mindful breathing can help alleviate physical pain by reducing tension and promoting relaxation.  
• Heart Health and Blood Pressure: Relaxed nasal breathing lowers the heart rate as well as enhancing nitric oxide (NO) which is a vasodilator that relaxes blood vessels, improves circulation and reduces blood pressure.

Mental & Emotional Benefits of Optimal Breathing:

• Stress and anxiety reduction – By balancing oxygen and CO₂, breathing helps stabilise your mood and activates your vagus nerve to downregulate your sympathetic nervous system. This shift encourages your brainwaves to transition from stress-associated beta waves to the more soothing alpha and theta waves, ushering in a natural “rest-and-digest” state that promotes profound relaxation and balance.
• Sharper focus and concentration – Steady breathing calms mental chatter, improves oxygen flow to the brain, and enhances communication between brain regions, boosting concentration, memory and problem-solving abilities.
• Better Sleep: Along with reducing stress hormones like cortisol, optimal breathing aids in the production melatonin, the main hormone that regulates sleep-wake cycles, making it easier to fall asleep.

Performance & Energy Benefits of Optimal Breathing:

• Increased Stamina Levels: Breathing is your body’s most natural energy source and better oxygenation of tissues means more energy for your cells to perform at their best.  
• Faster recovery: Optimal breathing removes carbon dioxide and lactic acid more efficiently after exercise reducing muscle fatigue and supporting faster recovery.
• Resilience under pressure: By maintaining proper breathing patterns, you prevent the panic, dizziness, and stress that can result from over-breathing. This steadies your nervous system, sharpens focus, and helps you respond more effectively in high-pressure situations

Let’s Conclude

Optimal breathing isn’t about doing “special” breathing techniques all day long. It’s really about training your body to return to its most efficient natural breathing pattern, guided by your own reflexes.

In the following section we cover all the most popular breathing techniques, from reducing stress and improving sleep to boosting focus, circulation, and athletic recovery, you’ll discover how to match each technique to your individual needs for maximum benefit.

We all hear about countless different breathing techniques, but which ones really work? 

The answer is, it depends on your goals. There’s not a one fit for all breathing methods as different breathing techniques activate different parts of the nervous system, making them powerful tools for specific goals, based on the techniques you use.

In this guide, we’ll break down the most effective breathing exercises for:

• Stress Relief
• Sleep 
• Lung Capacity
• Digestion & Lymphatic Aid
• Exercise 
• Focus
• Asthma Relief
• Reducing Inflammation

And much more. We will also break down how to practise them, and the situations where each technique works best.

How To Do Diaphragmatic Breathing (Deep belly breathing): 

Let’s begin with a breathing technique you’ve probably already heard of and for good reason. Diaphragmatic Breathing is prized for its lymphatic and digestive aid as well as its ability to strengthen lungs and calm anxiety.

• Step 1: Inhale deeply through your nose, until you feel your belly rise.
• Step 2: Exhale slowly through your, feeling your belly fall.

Make sure you keep your chest still. Then repeat this for 5-10 minutes. 

The Benefits of Diaphragmatic Breathing:

• Maximised Oxygen Delivery: Targets lower lung lobes where gas exchange is most efficient.
• Reduced Stress & Anxiety: Activates the parasympathetic system, lowering cortisol and promoting relaxation.
• Stronger Lungs: Think of it like exercise for respiratory muscles, improving endurance and lung capacity.
• Detoxification & Digestion: The diaphragm’s rhythmic movement enhances lymphatic drainage and digestion.

Use Diaphragmatic Breathing For: Digestion, lymphatic aid and relaxation.

How To Do Slow, Rhythmic Breathing: 

This technique was made popular in modern medicine through research on heart-rate variability, but the benefits don’t end there!

How to do Slow Rhythmic Breathing:

• Step 1: Get in to a relaxed position, breathe in gently with your nose at a steady pace (4-6 seconds),
• Step 2: Exhale gently out your nose (4-6 seconds). 

One of the keys of rhythmic breathing is to breathe slowly to the point your breath can barely be heard. Try to find your rhythm and continue breathing at this steady pace. 

The Benefits of Slow Rhythmic Breathing:

• Increased Oxygen Efficiency: Fewer, deeper breaths enhance oxygen absorption. Studies show that at 10 breaths per minute, oxygen absorption is around 85%, while at 20 breaths per minute, it drops to 50%.
• Balanced nervous System:Maintains a steady pace of about 5–6 breaths per minute, which stabilises the autonomic nervous system and reduces overactive stress responses.
• Enhanced heart-rate variability (HRV): Synchronises breathing with heart rhythms, improving cardiovascular health and resilience to stress.
• Reduced Anxiety and Emotional Reactivity: The regular rhythm calms the amygdala (the brain’s fear centre), making it easier to manage anxious thoughts or panic.
• Enhanced Focus and Mental Clarity: The even rhythm supports neurotransmitter release, sharpening concentration, memory retention and problem solving skills by shifting brainwaves from stressful beta states to calming alpha/theta states, improving mood and cognitive function. This shift, driven by the release of neurotransmitters such as serotonin, dopamine, and GABA, offers a neurological reset central to mood stability, cognitive clarity, and stress management

Use Slow Rhythmic Breathing For: Focus and concentration, as well as heart and circulatory health.

There are many different ways to rhythmic breathing, such as box breathing and synchronised breathing (which we cover later)  This method is specifically designed to slow down the breath to around five to six cycles per minute, which helps regulate heart rate, improve heart rate variability, and activate the body’s relaxation response.

How To Do Buteyko Breathing(Exaggerated Exhale): 

Developed by Dr. Konstantin Buteyko, this method is designed to correct chronic over-breathing through improved carbon dioxide (CO₂) tolerance.  

• Step 1: Make yourself comfortable, with your back straight and shoulders loose
• Step 2: do a light and gentle inhale through the nose(not a deep one), 
• Step 3: let out a gentle, controlled breath through the nose until your lungs feel comfortably empty. 
• Step 4: Hold your breath for a few seconds at the end of the exhale (without straining)

Continue with small, calm nasal breaths, focusing on reducing the volume of air you take in. Aim for 5–10 minutes of practice. 

The Benefits of Buteyko Breathing:

• CO2 Regulation: A slow, controlled exhalation plays a significant role in maintaining the balance between Co2 and oxygen. This is directly tied to a phenomenon known as the Bohr Effect, which refers to the physiological phenomenon where higher CO₂ concentrations in the blood promote the release of oxygen from haemoglobin to tissues that need it most.
• Reduced Stress and Anxiety: The exhale is what primarily activates the parasympathetic nervous system, slowing the heart rate, relaxing muscles, and calming the mind. Activates the parasympathetic nervous system.
• Supports blood pressure regulation: It helps lower high blood pressure by encouraging blood vessels to dilate and improving circulation.
• Reduced Inflammation and Increased Recovery: Enhances oxygen delivery and reduces lactic acid buildup.
• Reduced Inflammation and Increased Recovery: Higher CO₂ tolerance mimics altitude training, stimulating erythropoietin (EPO) production to increase red blood cell count. Greater CO₂ efficiency also reduces lactic acid buildup, enhances circulation, and speeds up muscle recovery, a game-changer for athletes and high performers.
• Brain Boost: Sharpens focus and memory by restoring optimal oxygen delivery to the brain.

Use The Buteyko Method For: 

Respiratory conditions (asthma, allergies, sleep apnoea, chronic nasal congestion), improving sleep quality, building CO₂ tolerance,  reducing stress and anxiety.

Effective breathing isn’t just about gulping  down oxygen, it’s about mastering CO₂ regulation & the Buteyko method is perfect for that. By utilising it, you can transform your health, energy, and mental well-being. 

Exhale-First Breath Holds

Another great way to enhance your bodies CO2 tolerance. It’s also the best way to enhance your lung capacity.

• Step 1: Sit or stand tall and breathe normally through your nose for a minute.
• Step 2: After exhaling, hold your breath until you feel the first gentle urge to breathe.
• Step 3: Resume calm nasal breathing.
• Step 4: Rest for 1–2 minutes, then repeat 3–5 times.

Always stay relaxed and stop before you feel dizzy or uncomfortable. Consistent, gentle practice is more effective than pushing too hard. 

The Benefits of Exhale First Breatholds:

• Enhances Diaphragmatic Efficiency: Partial lung emptying forces your diaphragm to work more effectively when you resume breathing, strengthening your primary breathing muscles.
• Increases Mental Resilience: Holding your breath in a controlled way teaches you to stay calm despite the discomfort of rising CO₂.which as a result builds focus, emotional regulation, and stress management skills.
• Supports Respiratory Health: This method trains lungs to use oxygen more efficiently optimising lung capacity, enhancing endurance, and reducing shallow chest breathing.
• Improves CO₂ Tolerance: By holding your breath after exhaling, your body learns to tolerate higher CO₂ levels. As a result this reduces the urge to over-breathe, lowers stress response, and calms the nervous system.
• Stimulates Stem Cell Production: Breath-holding after exhaling can temporarily mobilize stem/progenitor cells from the bone marrow into the bloodstream via mild hypoxia and stress responses. The effect, though small, can help in cell regeneration.

Use Exhale-First Breath Holds For: Optimising Lung Capacity and building Co2 tolerance.

As you become more comfortable, practice holding after completely exhaling all the oxygen from your lungs, as this is among the best ways to optimise Co2 tolerance.

How To Do Box Breathing:

The method was made popular by many he Navy SEALs, as a way to combat high-stress environments and stay composed and alert. Also known as square breathing or four-square breathing, is a simple technique that uses equal counts for inhaling, holding, exhaling, and holding again.

• Step 1: Find a comfortable position,Sit upright with your spine straight, shoulders relaxed, and feet grounded. Or lay down.
• Step 2: Breathe in slowly through your nose for a count of four. Focus on filling your belly and chest without straining.
• Step 3: Gently hold your breath for a count of four. 
• Step 4: Breathe out smoothly through your nose (or mouth) for a count of four. Let the air flow out evenly without forcing it.
• Step 5: Hold again Pause at the bottom of the exhale for another count of four.

Make sure you remain  calm and centred and continue this cycle for 4–10 minutes (about 10–20 rounds).

The Benefits of Box Breathing:

• Focus and Concentration: Counting your breaths keeps the mind present, improving attention during tasks that require precision. It also stabilises your emotions preventing stressful thoughts or emotional triggers.
• Stress and Anxiety Relief: Box Breathing quickly calms the body during stressful moments by activating the bodies parasympathetic nervous system.
• Performance Under Pressure: There’s a reason this method is commonly used in military and corporate settings to maintain composure. The breath-holds regulate oxygen and carbon dioxide balance more tightly, which enhances focus and self-control.

Use Box Breathing For:  Calming the nervous system, sharpening focus and combatting high pressure situations.

Box breathing is similar to rhythmic breathing but it’s short, structured, and highly effective in moments of stress when you need immediate control. You can also extend the counts (e.g., 5–6 seconds) as you become more comfortable.

How To Do The Wim Hof Method

This popular method created by Wim Hof (“The Iceman”) combines breath control, cold exposure, and mindset training to unlock peak performance and stress resilience.  

• Step 1: Always practise in a safe, seated or lying position. Do not do this while driving, swimming, or standing, as it can cause light-headedness.
• Step 2: Take 30-40 deep breaths (inhale fully, then exhale passively).
• Step 3: After the last exhale, hold your breath for as long as comfortable.
• Step 4: Take one last deep breath, hold it for 15 seconds, then release. Repeat 3-4 rounds.

The Wim Hoff method is not for everyone and should be avoided by those with cardiovascular, respiratory or neurological conditions. As well as by pregnant women and children.

The Benefits of the Wim Hoff Method:

• Boosts Energy & Alertness: Increases oxygen saturation and adrenaline resulting in more focus, wakefulness, and drive.
• Improves Stress Tolerance: Mimics a mild stress response, training your body to stay calm under pressure.
• Strengthens the Immune System: Research shows Wim Hof breathing reduces inflammatory markers and can improve immune response.
• Improves Resilience & Mental Toughness: Builds the ability to handle discomfort and stress, both physical and emotional.
• Enhances Cold Tolerance: When combined with cold exposure, trains the body to handle extreme environments.

Use Wim-Hoff Breathing For: Enhancing energy, increasing stress resilience, and reducing inflammation.

It may seem counterintuitive to breathe fast and quickly, as this contradicts much of the information covered in this article. So let’s address the confusion, the reason why it can work is because you are putting yourself in a controlled state of stress, it’s not something being done subconsciously. By putting yourself in this controlled state of stress, it can train your body to deal with the stress when it may occur subconsciously. 

How To Do Synchronised Breathing(Ocomotor-respiratory coupling):

Popular in exercise and running. It is method used when people synchronise their breath with their exercise. Some people also use a double inhale, double exhale style (like in-in / out-out), which is just a variation of rhythmic breathing. We will use running for the example below:

• Step 1: Find the pattern that works for you. Examples include: the 2-2 pattern (inhale for 2 steps, exhale for 2 steps). 3:3 pattern (inhale for 3 steps, exhale for 3 steps). Some people prefer 2:1 pattern sometimes used for speed bursts (shorter inhale, longer exhale).

The Benefits of Synchronised Breathing:

• Prevents Stitches: Exhaling always on the same foot strike puts extra stress on one side of the diaphragm. Rhythmic breathing alternates this load, reducing painful “stitches.”
• Improves Oxygen Delivery: A consistent inhale–exhale rhythm ensures steady oxygen flow to working muscles, preventing gasping or breathlessness.
• Enhances Endurance: By regulating pace, rhythmic breathing delays fatigue and helps you sustain longer runs or workouts.
• Boosts Core Stability: Breathing in sync with movement stabilises the core and reduces impact stress on the joints.
• Supports Mental Focus: Gives the mind a point of focus during exercise, which helps maintain rhythm and motivation.
• Balances Nervous System Activity: A regular breath–step cycle prevents hyperventilation, keeping the body in a more efficient oxygen–CO₂ balance.

Use Synchronised Breathing For: 

Exercise, running and preventing stitches.

This is a very flexible breathing technique with no clear pillars to follow, apart from syncing your breathing with your exercise. So feel free to give it  a go and see what works for you. When I’m running, I personally like to do 2 light inhales through the nose followed by an exaggerated exhale out the mouth. Find out what works for you.

How To Do The Physiological Sigh 

Made popular by Dr Andrew Huberman. The psychological sigh is a quick way to relieve stress.

• Step 1: Take a deep inhale through the nose.
• Step 2: Before exhaling, take a second, smaller inhale (this fully inflates the lungs).
• Step 3: Exhale slowly and fully through the mouth (longer than the inhales).
• Step 4: Repeat 2-3 times for immediate stress relief.

Benefits of the Physiological Sigh

• Reduces Stress & Anxiety Instantly: Lowers cortisol and heart rate within 1–2 minutes for most people.
• Resets Breathing Patterns: Clears excess carbon dioxide from the lungs, preventing hyperventilation symptoms like dizziness, chest tightness, or panic.
• Stops Anxiety Spirals: The extended exhale directly activates the vagus nerve, putting the brakes on the sympathetic nervous system (fight-or-flight).

Use The Psychological Sigh For: Quickly reducing stress and calming the nervous system

The Physiological Sigh is a natural reflex humans and animals use to regulate oxygen and CO₂ levels. This method activates the parasympathetic nervous system, reducing stress and promoting a sense of calm.

How To Do 4-7-8 Breathing

Another form of rhythmic breathing, popularised by Dr. Andrew Weil, an American integrative medicine physician. If you struggle with falling asleep, this is the method for you:

• Step 1: Lie or sit down in a comfortable position. Keep your back straight if seated.
• Step 2: Exhale completely through your mouth.
• Step 3: Close your mouth and inhale quietly through your nose for a count of 4.
• Step 4: Hold your breath for a count of 7 (stay relaxed, don’t strain).
• Step 5: Exhale fully through your mouth for a count of 8, making the “whoosh” sound.
• Step 6: Repeat this cycle 4 times.

While you do this, it’s recommended to place the tip of your tongue gently against the ridge just behind your upper front teeth (keep it there the whole time).

The Benefits of 4-7-8 Breathing:

• Mimics Natural Sleep Breathing: During deep sleep, breathing naturally becomes slower and longer. Practising 4-7-8 encourages the body to “pretend” it’s already in that state, making it easier to drift off.
• Activates the Parasympathetic Nervous System (Rest & Digest Mode):The long 7-second hold and especially the 8-second exhale slow the heart rate and signal safety to the brain.This shifts the body out of “fight or flight” (sympathetic state) and into “rest and digest,” which is essential for falling asleep.
• Regulates Oxygen & Carbon Dioxide Balance:The gentle breath-hold increases carbon dioxide slightly, which improves oxygen delivery to tissues (including the brain) and promotes relaxation.
• Distracts a Busy Mind:Focusing on counting 4-7-8 breaks cycles of anxious thoughts that often keep people awake. It gives the brain a simple, calming rhythm to follow.
• Lowers Stress Hormones: Controlled breathing reduces cortisol and adrenaline levels, both of which can interfere with sleep.

Use 4-7-8 Breathing For:  Preparing yourself for sleep.

Next time you’re laying in bed struggling to sleep, give this technique a go, it might be the answer you’re looking for.

Let’s Conclude:

There’s not one fit for all breathing methods. It’s about what suits your individual needs! We must also emphasise that optimal breathing isn’t about force controlling your breath all day, that’s going to cause you stress and disrupt your natural rhythm.  Instead, weave these techniques into your routine and practice them consciously when it counts, based on what your goals are. Overtime optimal breathing will become natural to you and your reflexes will take it from there.

Theres not a one fit for all breathing method. It’s about what suits your individual needs! We must also emphasise that optimal breathing isn’t about force controlling your breath all day, that’s going to cause you stress and disrupt your natural rhythm.  Instead, weave these techniques into your routine and practice them consciously when it counts, based on what your goals are. Overtime optimal breathing will become natural to you and your reflexes will take it from there.

As discussed in the previous section, there are many different breathing techniques, each offering unique benefits for health, performance, and relaxation. Choosing the right one for your needs can feel overwhelming, so we’ve created a breif summary below to help you identify which breathing techniques best suit your goals and lifestyle.

You’re a chronic overbreather or struggle with asthma? Use the Buteyko Method

You’re Looking for Lymphatic and Digestive aid? Use Diaphragmatic Breathing

You Want To Fall Asleep? Use 4-7-8 Breathing

You Want To Boost Energy & Immunity? Use the Wim Hof Method

You want quick stress relief? Use The Physiological Sigh

You want increased focus? Use Box Breathing

You want long term stress relief and improved HRV? Use Slow, Rhythmic Breathing

You want to enhance lung capacity? Use Exhale-First Breath Holds

You want to improve athletic performance? Train CO₂ tolerance (Buteyko/exhale first breath holds)

Let’s Conclude:

Remember, breathing should never feel forced. The most powerful changes happen when you practice consistently, at your own pace, and allow your body to naturally adapt. By making breathwork personal, you’ll create a sustainable routine that strengthens your lungs, calms your mind, and optimises your overall wellbeing.

What are the Harms of being a Chronic Mouth Breather?

It’s perfectly normal to breathe through your mouth at certain times, such as during exercise, intense physical activity, or when your nose is congested. However, problems arise when mouth breathing becomes your primary way of getting oxygen. Below are the issues we find with chronic mouth breathing:

Mouth Breathing Reduces Oxygen Efficiency:

The nose filters, humidifies, and pressurises air, optimizing oxygen absorption in the lungs. Mouth breathing bypasses this, leading to less efficient oxygen uptake. Resulting in subtle hypoxia (low oxygen at the tissue level) over time, especially during sleep.

Chronic Mouth Breathing Dries the Mouth and causes Oral Health Issues

Mouth breathing dries out saliva, which is essential for neutralising acids and controlling bacteria. Resulting in an increased risk of:

• Tooth decay and cavities

• Gum disease (periodontitis)

• Bad breath (halitosis)

Chronic Mouth Breathing Causes Sleep Disruption and Snoring

• Mouth breathing during sleep often causes:

• Snoring

• Sleep apnea or fragmented sleep

• Poor sleep quality leads to fatigue, poor concentration, and impaired immune function.

Chronic Mouth Breathing Alters Facial Features (Especially in Children)

Have you ever seen those images of our ancestors, with the massive jaw lines? Well nose breathing was a major factor as to why they had such mega jaws. 

Chronic mouth breathing can cause orthodontic issues, in misaligned jaw and teeth alignment, as well as a disfigured facial structure (longer face, narrow palate, misaligned teeth and a fattened neck). This can even impact speech.

Chronic Mouth Breathing Weakens Immune Defense

Nose breathing traps dust, allergens, and pathogens via the mucous membranes. Mouth breathing bypasses this first line of defense, increasing susceptibility to respiratory infections.

Chronic Mouth Breathing can cause Excessive CO₂ Loss

• Mouth breathing tends to increase ventilation volume (hyperventilation), leading to reduced CO₂ levels.

• Low CO₂ can impair oxygen delivery to tissues (Bohr effect), trigger anxiety, and increase stress responses.

Chronic Mouth Breathing Reduces Nitric Oxide Production

Nasal breathing stimulates nitric oxide production, which:

• Supports blood vessel health

• Enhances oxygen transport

• Mouth breathing bypasses this, reducing these physiological benefits.

Chronic Mouth Breathing Causes Postural and Muscular Strain

Chronic mouth breathing is heavily associated with:

• Forward head posture

• Tension in neck and jaw muscles

Which can contribute to headaches, TMJ disorders(joint that connects jawbone to the skull), and poor posture.

Let’s conclude

Mouth breathing uniquely disrupts oxygen efficiency, immune defense, sleep quality, nitric oxide production, oral health, and facial development. Unlike nasal breathing, it bypasses multiple protective and efficiency mechanisms built into the respiratory system.

If this information is new to you, don’t panic, the worst thing you can do is stress yourself. Nasal breathing may seem hard at first, and as if you’re not getting oxygen, but with practice, slowly overtime it will become second nature to you.

Your breathing patterns don’t just depend on stress or habits, the environment around you plays a major role. Exposure to poor air quality, toxins, and indoor pollutants can trigger irregular and inefficient breathing, that overtime, can become the norm.

How Do We Determine Polluted Air?

Polluted air is air that contains harmful levels of gases, chemicals, or particles that make it unsafe to breathe. These pollutants can come from vehicles, factories, wildfires, cigarette smoke, or even indoor sources like mould and cleaning products. 

These toxins are measured by the Air Quality Index (AQI). 

• Good Air Quality (AQI 0–50): Air is clean and safe for breathing.

• Moderate Air Quality(AQI 51–100): Acceptable for most people, but sensitive groups may feel mild irritation.

• The Air Is Polluted(AQI 101–150): People with asthma, children, and elderly may experience breathing difficulties.

• The Air Is Unhealthy for All(AQI 150>): Everyone may begin to experience health effects, especially respiratory irritation and with an AQI of over 200, outdoor activity should be completely avoided.

How Bad Quality Air Causes Irregular Breathing

• Airway Irritation: Pollutants like smoke, dust, and chemical fumes irritate the lungs, leading to coughing, wheezing, and shallow, uneven breaths.
• Irregular Over-Breathing Reflex: In polluted environments, the body often shifts into rapid, irregular breathing to “clear out” toxins. This lowers CO₂ and reduces oxygen efficiency, worsening hyperventilation symptoms.
• Asthma & Sensitivity: Polluted air can trigger asthma flare-ups, leading to episodes of rapid, uneven breathing and breathlessness.
• Stress Response: Environmental stressors (like smog, high CO₂ indoors, or mould) can activate the fight-or-flight response, which can further disrupt normal breathing rhythms and make over-breathing worse.

How To Overcome Polluted Air

Prioritise Nasal Breathing: As we’ve covered, breathing through your nose filters out dust, pollen, and some particulate matter. The nasal passages also humidify and warm the air, reducing irritation in your lungs, and enhancing oxygen absorption.

Choose Cleaner Locations: Spending time in a big urban park can dramatically reduce your exposure to harmful air pollutants,studies show that trees and vegetation can reduce airborne particulate matter by 20–50%, giving you much cleaner air to breathe.

Support Your Lungs and Body: Stay hydrated to keep mucus thin and airways clear. Also, consume antioxidant-rich foods and drinks to combat oxidative stress and aid in the excretion of the pollutants.

Wear a Pollution Mask(When Needed): If you’re comfortable wearing a face mask, N95 or equivalent masks can be effective filtering PM2.5 or in highly polluted areas.

Is Indoor Air Cleaner than Outdoor Air?

Avoiding outdoor air is not just impractical but very harmful, and indoor air isn’t automatically “cleaner” than outdoor air. In fact, in some cases it can be worse, depending on ventilation, building materials, and indoor pollutants. 

When Can Indoor Air Can Be Worse Than Outdoor Air?

• Poor ventilation traps CO₂, dust, and volatile organic compounds (VOCs) from paints, cleaning products, plastics, or furniture.
• Mould and dampness can release spores and irritants.
• Cooking indoors without proper exhaust (stoves, gas ovens) increases carbon monoxide and PM2.5.
• Household chemicals & fragrances (air fresheners, cleaners) can emit VOCs that irritate lungs over time

How To Improve Indoor Air Quality

Just like protecting yourself from polluted outdoor air, nasal breathing, staying well-hydrated, and eating a nutrient-rich diet can help your body combat indoor pollutants. But there are additional strategies you can use at home to improve indoor air quality.

• Air Purifiers: Use HEPA filters to remove fine particles like PM2.5 and allergens.
• Ventilation: Open windows when outdoor air quality is good to air out toxins, also make sure to use exhaust fans in kitchens and bathrooms.
• Air Cleansing Plants: Indoor plants such as the Spider Plant, Snake Plant, Peace Lily, Boston Fern and more have been shown to absorb toxins and improve air humidity.
• Use Toxic Free Products: Generic household cleaners, personal care products, and fragrances all tend to contain toxic chemicals and harmful VOC’s. Switching to natural alternatives can greatly enhance indoor air quality.
• Clean Regularly: Regular dusting, vacuuming, and using dehumidifiers can further limit allergens and prevent mould growth, which irritates the lungs. Additionally, avoid smoking as it reduces particulate matter that can compromise air quality.

Let’s Conclude

Poor air quality doesn’t just make breathing harder it trains the body into irregular, inefficient breathing patterns, which can worsen over time. And poor air quality isn’t just present in polluted areas, but it is also found within households. Fortunately, there are effective measures to combat toxins and reduce exposure. 

Healthy, restorative sleep and efficient breathing are deeply connected. In fact, optimum breathing is synonymous with quality sleep. When your lungs receive enough oxygen, CO₂ levels remain balanced, and your airways stay clear, your body can fully repair, restore energy, and regulate hormones like melatonin and growth hormone. 

There are many ways to optimise your breathing while sleeping the top 5 being: 

1. Optimise Your Sleep Environment:

• Clean Air: Minimise dust, mould, and allergens using HEPA filters or regular cleaning.
• Ventilation: Stale, closed indoor air can lead to CO₂ and humidity buildup overnight, which can cause shallow breathing, restlessness, or disrupted sleep. By opening a window you help to maintain oxygen and humidity levels.
• Temperature: Cooler room temperatures (~18–20°C / 65–68°F) improve sleep quality and support steady breathing.

2.  Utilise Nasal Breathing 

• Practice Nasal Breathing Before Bed: Slow, diaphragmatic breaths  help train your body to breathe through the nose rather than the mouth during sleep.
• Use Nasal Strips or Dilators: These mechanically open nasal passages, reducing congestion and promoting deep nasal breathing.

3. Optimal Sleep Position:

• Side Sleeping: Reduces airway obstruction and helps prevent snoring or sleep apnea.
• Elevated Head Position: Slightly raising your head with a pillow can ease nasal congestion and keep airways open.
• Avoid Stomach Sleeping: This can compress the chest and restrict breathing.

4. Pre-Sleep Breathing Practices:

• 4-7-8 Method: This simple technique, inhale for 4 seconds, hold for 7, exhale for 8, helps activate the parasympathetic nervous system, slow heart rate, and calm racing thoughts. By encouraging deep diaphragmatic breathing and a longer exhale, it stabilises CO₂ levels, reduces anxiety, and promotes faster, more restorative sleep, making it one of the most effective breathing methods for bedtime.

5. Lifestyle & Nutritional Support:

• Hydration: Keeps mucus thin and airways clear.
• Avoid Alcohol or Heavy Meals Close to Bed: Both can relax airway muscles and trigger snoring or disrupted breathing.

Herbal Support: Herbs like mullein, peppermint, or thyme in teas or steam inhalations may ease congestion and support lung function at night.

Let’s Conclude

Improving your breathing while sleeping is one of the most powerful yet overlooked ways to enhance overall health. By creating the right sleep environment, prioritising nasal breathing, choosing supportive sleep positions, practising calming techniques like the 4-7-8 method, and backing it all with hydration and nourishing foods, you give your body the best chance to enter deep, restorative sleep. Over time, these simple habits not only reduce snoring and restlessness but also optimise oxygen balance, hormone regulation, and nightly recovery. Remember quality sleep starts with quality breathing.

Pure diligence Breathing Hacks  

Breathing isn’t just automatic, it’s a skill that can be refined over time to improve oxygen uptake, energy, and overall health. From nasal breathing and posture to chewing and mental focus, small, consistent habits can reshape your airway function, enhance circulation, and support recovery. By understanding how lifestyle, posture, and simple exercises influence airflow, anyone can gradually optimise their breathing for better health, energy, and mental clarity.

Patience is Key to Enhance your Breathing:

Up to 80% of people have a deviated septum, which can make nasal breathing challenging. Fortunately, over time, we can improve airflow by naturally reshaping airway bone density and even adjusting mouth structure. Consistent breathing practice is key, as well as simple habits like posture correction, proper chewing, and tongue exercises can support nasal breathing, enhance circulation, and improve energy and recovery. 

Build a Routine Around Breathwork:

Breathwork is flexible, you can practice it anywhere, anytime so there are no excuses. Start small by integrating nasal breathing exercises into your morning routine, commute, or daily breaks. Regular practice helps your body naturally adapt to nasal and optimal breathing, improving oxygen uptake and overall respiratory efficiency.

Proper Chewing Enhances Airflow: 

Did you know that chewing impacts your airway? Chewing helps open nasal passages, encourages nasal breathing, and even contributes to optimal facial structure for improved airflow. This unexpected tip is a great reason to avoid overly processed foods and incorporate more whole foods into your diet. Incorporate foods that require chewing.

Posture and Stretching Enhance Oxygen Intake:

Correct posture is one of the main pillars of effective breathing. We can further enhance our posture by engaging in neck, chest, and back stretches which open up the thoracic cavity, improving lung capacity and oxygen intake. You should incorporate simple posture stretches throughout your day, especially if you spend long periods seated, to maintain optimal respiratory efficiency. For more information on my favourite posture stretches, book a free appointment here!

Mental Training and Breathing Optimisation:

Breathing is heavily tied to your mind, training your mind will optimise your breath. Mindfulness, positive thinking, & mental focus can reduce the stress associated with chronic over-breathing. Analyse your breathing, and stay calm when you feel the urge to hyperventilate.  

Mewing For Nasal Breathing:

Mewing is a technique that involves proper tongue posture, keeping the tongue pressed against the roof of the mouth, lips closed, and teeth lightly together. This practice not only supports facial structure but can also improve nasal breathing and overall airway function. By promoting nasal over mouth breathing, mewing can enhance airflow, support better oxygen intake, and reduce obstruction in the airway. Over time, it may help widen the palate and improve jaw alignment, making it a natural, non-invasive way to aid breathing. 

Use a Standing Desk To Enhance Breathing: 

Spending long hours seated can compress the lungs and restrict airflow. Using a standing desk or taking regular breaks to stand improves posture and encourages deeper, more effective breaths. Even when sitting, keep your back straight and shoulders relaxed to maintain optimal breathing.

Let’s Conclude

Optimising your breathing is a journey, not a quick fix. By building a daily routine that includes nasal breathing exercises, posture stretches, mindful breathing, and supportive habits like proper chewing and tongue posture, you give your body the tools to naturally improve airflow and oxygen efficiency. Over time, these consistent practices enhance energy, recovery, and mental focus proving that patience, persistence, and small lifestyle adjustments truly transform the way you breathe and thrive.

Just like muscles need protein and bones need calcium, your lungs require specific nutrients, vitamins, and minerals to stay strong, resilient, and efficient. Supporting your diet with the right compounds helps reduce inflammation, optimise oxygen exchange, and make breathing exercises more effective.

Key Nutrients for Lung Function & Breathwork

• Magnesium: Relaxes airway muscles, making it easier to breathe deeply and rhythmically.
• Omega-3 Fatty Acids: Reduce lung inflammation and support efficient oxygen delivery.
• Vitamin C & E: Powerful antioxidants that protect lung tissue from damage caused by pollution and oxidative stress.
• Vitamin D: Supports immune defence in the lungs and lowers risk of respiratory infections.
• Zinc & Selenium: Strengthen immunity and repair lung tissue at the cellular level.
• Nitrates: Found in leafy greens, they boost nitric oxide, improving blood flow and oxygen efficiency.

Top Foods to Enhance Breathing & Lung Health

• Berries (Blueberries, Blackberries, Acai): Packed with antioxidants to protect lungs from oxidative damage.
• Citrus Fruits (Oranges, Grapefruit, Lemons): Provide vitamin C for stronger immunity and reduced inflammation in the airways.
• Fatty Fish (Salmon, Mackerel, Sardines): Rich in omega-3s to lower inflammation and improve endurance for breathwork.
• Nuts & Seeds (Walnuts, Pumpkin Seeds, Sunflower Seeds): Supply magnesium, zinc, and vitamin E for lung repair and function.
• Garlic & Onions: Contain sulfur compounds that act as natural anti-inflammatories for the respiratory tract.
• Beets & Beet Juice: High in nitrates, improving nitric oxide levels and oxygen delivery during exercise and breathwork.
• Leafy Greens (Spinach, Kale, Beet Greens): High in magnesium and nitrates, supporting relaxed airways and better oxygen flow.

Pure Diligence Tip

• The skin of fruits and veg are extremely nutritious, however, you should always leave your fruit and veg in a bowl of water and sodium bicarbonate for at least 15 minutes as this has been shown to remove 99% of the pesticides from the skin of the fruit or veg.
  

Herbs That Support Breathwork

• Mullein Leaf:  A traditional lung tonic that soothes respiratory tissues, reduces inflammation, and helps clear mucus from the airways.
• Bay Leaves: Rich in cineole and eugenol, they act as a natural expectorant, easing mucus buildup and soothing inflamed airways.
• Peppermint & Menthol: Natural bronchodilators that relax airway muscles, ease breathing, and provide cooling relief for congestion.
• Thyme & Oregano: Antimicrobial herbs rich in carvacrol and thymol, supporting lung defence against infections while reducing inflammation.
• Ginger & Turmeric: Potent anti-inflammatories that lower airway swelling, improve circulation, and protect lungs from oxidative stress.

Pure Diligence Tip

• You can include these herbs in your meals, or drink them in your teas.

Let’s Conclude

A diet rich in magnesium, antioxidants, omega-3s, and lung-cleansing herbs like mullein leaf doesn’t just protect your lungs, it supercharges your breathwork, helping you breathe deeper, clearer, and with more control.

Pure diligence Breathing Hacks  

Breathing isn’t just automatic, it’s a skill that can be refined over time to improve oxygen uptake, energy, and overall health. From nasal breathing and posture to chewing and mental focus, small, consistent habits can reshape your airway function, enhance circulation, and support recovery. By understanding how lifestyle, posture, and simple exercises influence airflow, anyone can gradually optimise their breathing for better health, energy, and mental clarity.

Patience is Key to Enhance your Breathing:

Up to 80% of people have a deviated septum, which can make nasal breathing challenging. Fortunately, over time, we can improve airflow by naturally reshaping airway bone density and even adjusting mouth structure. Consistent breathing practice is key, as well as simple habits like posture correction, proper chewing, and tongue exercises can support nasal breathing, enhance circulation, and improve energy and recovery. 

Build a Routine Around Breathwork:

Breathwork is flexible, you can practice it anywhere, anytime so there are no excuses. Start small by integrating nasal breathing exercises into your morning routine, commute, or daily breaks. Regular practice helps your body naturally adapt to nasal and optimal breathing, improving oxygen uptake and overall respiratory efficiency.

Proper Chewing Enhances Airflow: 

Did you know that chewing impacts your airway? Chewing helps open nasal passages, encourages nasal breathing, and even contributes to optimal facial structure for improved airflow. This unexpected tip is a great reason to avoid overly processed foods and incorporate more whole foods into your diet. Incorporate foods that require chewing.

Posture and Stretching Enhance Oxygen Intake:

Correct posture is one of the main pillars of effective breathing. We can further enhance our posture by engaging in neck, chest, and back stretches which open up the thoracic cavity, improving lung capacity and oxygen intake. You should incorporate simple posture stretches throughout your day, especially if you spend long periods seated, to maintain optimal respiratory efficiency. For more information on my favourite posture stretches, book a free appointment here!

Mental Training and Breathing Optimisation:

Breathing is heavily tied to your mind, training your mind will optimise your breath. Mindfulness, positive thinking, & mental focus can reduce the stress associated with chronic over-breathing. Analyse your breathing, and stay calm when you feel the urge to hyperventilate.  

Mewing For Nasal Breathing:

Mewing is a technique that involves proper tongue posture, keeping the tongue pressed against the roof of the mouth, lips closed, and teeth lightly together. This practice not only supports facial structure but can also improve nasal breathing and overall airway function. By promoting nasal over mouth breathing, mewing can enhance airflow, support better oxygen intake, and reduce obstruction in the airway. Over time, it may help widen the palate and improve jaw alignment, making it a natural, non-invasive way to aid breathing. 

Use a Standing Desk To Enhance Breathing: 

Spending long hours seated can compress the lungs and restrict airflow. Using a standing desk or taking regular breaks to stand improves posture and encourages deeper, more effective breaths. Even when sitting, keep your back straight and shoulders relaxed to maintain optimal breathing.

Let’s Conclude

Optimising your breathing is a journey, not a quick fix. By building a daily routine that includes nasal breathing exercises, posture stretches, mindful breathing, and supportive habits like proper chewing and tongue posture, you give your body the tools to naturally improve airflow and oxygen efficiency. Over time, these consistent practices enhance energy, recovery, and mental focus proving that patience, persistence, and small lifestyle adjustments truly transform the way you breathe and thrive