Breathing – it’s something we do every moment, yet rarely give much thought to.

But what if I told you that by changing your breathing patterns, you can transform your body, mind, and even personality in a positive way? Let’s dive into the world of breathwork.

Connecting Mind and Body

Breathing is a unique function that bridges our conscious and subconscious.

It’s both automatic and controllable, providing a direct link between our brain and bodily functions.

This means that by consciously altering our breathing, we can influence our physiological state and capabilities.

Important Fact: There are sensory neurons that run from your brain, down your neck, and into your diaphragm.

This pathway allows breathing and the way you breathe to impact your entire system!

Just think about that for a moment…

Breathing For A Better You

Public speaking, being in front of the camera and having to meet clients for the first time.

These are all situations that make me feel anxious or nervous.

I am thankful I discovered breathwork and learned the different techniques available to help me manage these levels better.

Of course it didn’t make me perfect. It’s not a magical potion.

But the more I practiced deliberate breathwork consistently over a longer period of time, I could see myself making more improvements.

Suddenly, presentations weren’t intense battles against my own mind.

Each inhale was a calming anchor, each exhale a release of pent-up tension.

My mind, once scattered, became better at focusing on my ideas.

Breathwork isn’t just about oxygen intake.

It’s about harnessing a powerful tool to manage stress, enhance performance, and even transform yourself in a positive way.

Here are some benefits of strategic breathwork:

1. Stress Relief: Specific patterns like 2 breaths followed by a “ha” sound can significantly reduce stress. Certain yogic breathing exercises are also scientifically proven to calm the body.
2. Personality Shifts: Believe it or not, breathwork can alter your personality in a positive way, such as increased confidence for a job interview, public speaking or in other various social environments.
3. Enhanced Performance: Techniques like diaphragmatic breathing allow you to take in more oxygen efficiently, improving physical and mental performance.

Techniques will be elaborated below.

Nose vs. Mouth Breathing

Ever caught yourself unknowingly breathing through your mouth?

That’s normal. But it’s time to recondition your subconscious to default to nasal breathing whenever possible.

Why?

Improved Oxygen Intake: Contrary to misconception, a stuffy nose shouldn’t prevent nasal breathing.

In fact, breathing through your nose with some resistance can help draw in more oxygen.

Lower Resistance: The nose offers less resistance, allowing for deeper breaths that fill your entire body.

Nasal breathing also produces nitric oxide, which relaxes blood vessels and tissues. This is great for relieving congestion.

However, mouth breathing can still be useful in some cases, like during intense exercise.

The key is to build the flexibility to switch between the two modes as needed.

Here are areas of my lifestyle that I currently am reconditioning my mind to do nasal breathing is when I do the following:

• Workout
• Yoga
• Stretching
• Sleep – either using mouth tape or a chin strap that closes my mouth.

Whenever I implement nasal breathing to these activities I have noticed that I am able to achieve a deeper and more mindful practice.

Allowing me to feel even more rejuvenated after a session.

Mastering CO2 Tolerance

Having the right balance of oxygen and carbon dioxide is crucial.

Too much CO2 can trigger anxiety, while too little can cause dizziness and reduced brain blood flow.

Here’s a breathing assessment you can do:

1. Take a full breath in, filling your lungs completely.
2. Exhale as slowly as you can, until your lungs feel empty. Time yourself during this exhale.
3. Check your results based on the following:
   • Less than 15 seconds: Rating 3 (Low carbon dioxide tolerance)
   • 15 to 22 seconds: Rating 4
   • 30 to 45 seconds: Rating 5 to 6
   • More than 45 seconds: Rating 7 to 8 (High carbon dioxide tolerance)

💡 Important Note: This is a simple test and should not be used for medical diagnosis. If you have any concerns about your breathing, please consult a healthcare professional.

Breathwork Techniques to Try

Try to commit to at least one breathwork techniques for a month (min. 5 min/day for each technique). You can choose to do 1, 2 or all the breathworks daily.

1. Box Breathing

Benefits:

• Increased CO2 tolerance (after 2-3 weeks, you may be able to extend the box breathing duration based on a re-assessment).
• Improved calmness
• Reduced stress

Instructions:

• Use a watch or timer.
• Inhale slowly for a count you determined from the breathing assessment (e.g. 4sec).
• Hold your breath for the same count (4 seconds).
• Exhale slowly for the same count (4 seconds).
• Hold your breath after exhaling for the same count (4 seconds).
• Repeat this cycle for 5 minutes.

Note: if 4sec is too easy, you can increase 1sec per segment, e.g. 5sec for all at once.

Goal: Aim for 6 total breaths or less per minute. This deeper breathing with fewer breaths promotes relaxation.

2. Cyclic Sighing

Benefits:

• Reduces anxiety
• Better sleep

Instructions:

1. Double Inhale:
   • Inhale deep and fast through your nose, filling your lungs with air.
   • Without stopping, take another smaller inhale to top off your lungs.
2. Relaxing Sigh:
   • Exhale slowly and completely through your mouth, making a gentle “ha” sound as you release the air. Imagine sighing out all your tension and stress.

Repeat:

Perform this cycle (double inhale followed by a sigh) several times, focusing on the slow, controlled breaths and the release of tension with each exhale. Aim for 5-10 repetitions.

Tips:

• Focus on your breath sensations as you inhale and exhale.
• Find a comfortable sitting or lying position.
• You can use this technique throughout the day whenever you feel stressed.

3. Cyclic Hyperventilation with retention

Benefits:

• Boosts immune system
• Elevation of mood
• Improved stress levels

Instructions:

1. Inhale deeply: Breathe in fast and deeply through your nose, filling your belly with air.
2. Passively exhale: Open your mouth slightly and let the air flow out.
3. Repeat the inhale and exhale cycle for 30 breaths
4. Fully exhale and hold: On the last exhale, push out any remaining air from your lungs. Hold your breath for as long as you comfortably can and maintain calmness.
5. Deep inhale and hold (15 seconds): Inhale deeply through your nose again, filling your lungs completely. Hold for 15 seconds.
6. Return to normal breathing: Release the breath slowly and resume your normal breathing pattern. Include a nice “haa~~” if you wish for added relaxing effect.
7. Repeat: Perform this entire cycle (steps 1-6) for a total of 3 sets or 5mins.

Tips:

• Focus on your breath throughout the exercise.
• Maintain a comfortable sitting or lying position.
• If you feel lightheaded at any point, stop the exercise and rest.

Notes:

• This exercise releases adrenaline – hence if done consistently and repeatedly it can boost immune system.
• But take note that by increasing it too much will have an opposite effect on immune system.

💡 Remember:

• Consistency is key! Do these practices regularly for optimal results.
• Consult a healthcare professional if you have any concerns about your breathing.
• Refer here for more information on these techniques with science backed data.

Breath as a Superpower

Imagine being able to shift your state of being whenever you need.

Calming down before a presentation, amping up before a workout, or enhancing your cognitive abilities on demand.

That’s the power of deliberate strategic breathwork.

Start with just 5 minutes of deliberate breathing exercises each day for a month.

Studies show this can surpass meditation for stress reduction and improved focus.

It’s a small investment with profound impacts.

Even a single physiological sigh can provide instant relief in moments of tension. (even if you don’t do it for 5mins)

Whether you’re an athlete, professional, or simply seeking optimal wellbeing, breathwork is an essential tool to master.

It’s free, always accessible, and backed by science.

I hope this breathes new life into your daily routines and self-care practices! (heh)

Continue to experiment, trust your body’s wisdom, and enjoy the journey.

Empower yourself and others with this knowledge by sharing it around!

Until next time, keep breathing!

Daryl

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