Why Your Breathing Style Might Be Holding You Back

I used to think my energy issues were just part of life. Long workdays, poor sleep, maybe too much screen time. But what I didn’t realize was how much my breath was messing with me. Not in an obvious way. I wasn’t gasping for air. But the way I was breathing was keeping me stuck in stress. I didn’t even notice it until I started learning how breath actually works.

Your breath isn’t just something that happens. It’s a message your body sends every few seconds, and your brain is always listening. Once I started tuning into it and working with it, things shifted. My anxiety softened. My sleep improved. I started feeling more like myself.

Let’s unpack why the way you breathe might be getting in your way.

Your Breath Sends Constant Signals to Your Nervous System

You don’t need to think about breathing, but your breathing pattern tells your body how safe it feels. Fast breathing? Your brain reads that as danger. Mouth breathing? Same thing. Your system prepares for a threat, even if there isn’t one.

When I started focusing on nasal breathing, everything felt different. My jaw relaxed. I wasn’t clenching as much. I didn’t realize how often I was in a low-key fight-or-flight state just from how I was breathing.

This shift reminded me of something I talked about in my book, The Language of Breath, where I explored how intentional breathing can help break that stress cycle.

Three Common Patterns That Keep You Stuck

Mouth Breathing 

I didn’t know I was doing this in my sleep until I woke up with a dry mouth and a racing heart. Shifting to nasal breathing at night was a game-changer.

Chest Breathing 

This was my default under stress. It kept me shallow and tense, like I was bracing for something all the time.

Over-Breathing 

I thought big breaths meant more oxygen. But over-breathing actually drops your carbon dioxide levels. That makes it harder for oxygen to get where it’s needed.

I break these down further in A Practical Guide to Breathwork with strategies to become aware of and retrain these patterns.

Why Over-Breathing Makes You Tired

Here’s the science. The Bohr Effect explains how carbon dioxide helps release oxygen from red blood cells into your tissues. If you blow off too much CO₂, that oxygen doesn’t get delivered as well. You breathe more, but your brain and muscles get less.

When you slow your breath and stay nasal, CO₂ levels improve. Oxygen delivery gets better. And your nervous system starts to shift toward calm instead of constant alertness. That’s when the fog starts to lift.

I also explored this in a recent blog, The Science of CO₂ Tolerance, if you're curious to dive deeper.

A Turning Point for Me

I remember one afternoon, I was sitting in my car after a long day, feeling wiped out. I didn’t want to scroll. I didn’t want to vent. I just sat there and focused on breathing through my nose, letting my belly move. Just five minutes. And I felt something shift. Not a huge epiphany, just a sense that I wasn’t stuck anymore. That was the start.

I didn’t need an hour-long routine. Just consistent practice. A few minutes here and there made all the difference.

If you're looking to go deeper without spending hours, the Foundations of Breathwork course is a powerful place to begin.

Four Breath Habits That Changed My Life

1. Nasal Breathing All Day 

Your nose is a filter. It slows and warms the air, produces nitric oxide, and helps with oxygen delivery. It’s how we’re designed to breathe.

2. Belly Movement Over Chest Movement 

Try this: one hand on your chest, one on your belly. Breathe. If the top hand moves more, you’re stuck in chest breathing. Shift that breath downward.

3. Slow Rhythmic Breathing 

A five-second inhale and a five-second exhale is a great place to start. That rhythm calms your system and steadies your mind.

4. CO₂ Tolerance Checks 

From my book, here’s how to check your CO₂ tolerance: Take a normal breath in and out through your nose, then hold your breath and count the seconds until your body really wants to breathe. Less than 20 seconds? You’ve got room to grow.

Make It Stick

Don’t wait for the perfect moment. Tie your breath practice to something simple—after brushing your teeth, during your lunch break, or while your coffee brews. It’s about repetition, not perfection.

Want to learn some of the most effective breathing strategies I’ve discovered? This blog on Top 5 Breathing Techniques for Different Goals is a great resource.

And if you need support, come hang out in The Breath Club. That’s where we build this work into something that sticks.

FAQs

What if I’m a mouth breather at night? 

It happens to a lot of people. Nasal breathing improves sleep quality and reduces snoring. I found mouth tape to be helpful, but start slow. Just try nasal breathing during the day first.

What if breathwork makes me anxious? 

Some folks feel more anxious when they start paying attention to their breath. That’s normal. You don’t need to push. Just sit with it. Try nasal breathing without changing the rhythm. Support helps here, too.

Can breathwork really improve my energy? 

Yes. By improving oxygen delivery and reducing wasted energy from chronic stress, your body can finally shift into recovery and performance instead of survival.

Final Thoughts

If you feel like you’ve tried everything, more sleep, better food, even workouts, and still feel stuck, check your breath. It might be the missing piece.

You don’t need fancy tools or a perfect routine. You just need to start. And if you want a place to learn and practice with others, check out The Breath Club or book a coaching session. Your breath has been with you the whole time. Now it’s time to work with it.