The Breathing Mistake That's Fueling Your Stress (And How to Fix It)

Dr. Niklas Richter · 2026-10-13

What if the way you breathe is quietly sabotaging your performance? Rudi Thoelen, a former F-16 pilot, knows the stakes of staying sharp when every second counts. During military missions, he discovered how tightly stress and breathing are linked: stress changes your breath, but consciously changing your breath can also transform your stress response. That insight isn't just for pilots—it's for entrepreneurs facing daily responsibility, deadlines, and relentless pressure. In this episode of Ondernemerspraat, we dive into the science and practice of breathing well. You'll learn what separates functional from dysfunctional breathing, why nasal breathing beats mouth breathing, and what carbon dioxide actually does in your body. Rudi explains how poor breathing ties into chronic stress and hyperventilation, demonstrates the BOLT test, and shows how to breathe better through your diaphragm. You'll also get concrete exercises to manage stress, recover faster, and train your breath step by step. ### Why Entrepreneurs Should Care About Breathing When you're under the gun, your body shifts into fight-or-flight mode. Your breath becomes shallow, fast, and chest-centered. That's fine for a sprint, but entrepreneurs live in a marathon of stress. Over time, this pattern can lead to anxiety, poor sleep, and burnout. The good news? You can reverse it by retraining your breath. ### The Science Behind Your Breath Breathing isn't just about oxygen. Carbon dioxide (CO₂) is a key player—it helps regulate blood pH and how efficiently oxygen reaches your cells. Overbreathing (hyperventilation) blows off too much CO₂, causing dizziness, tingling, and a sense of panic. Many entrepreneurs unknowingly hyperventilate all day, especially during stressful meetings or deep work. ### The BOLT Test: A Simple Check Rudi demonstrates the BOLT (Body Oxygen Level Test) to gauge your breathing efficiency. Here's how it works: - Sit quietly and breathe normally through your nose. - After a normal exhale, pinch your nose and time how long until you feel the first urge to breathe. - Release and breathe normally. A score under 20 seconds suggests dysfunctional breathing. Aim for 25–30 seconds. It's not about holding your breath—it's about tolerance to CO₂. ### How to Breathe Better Today Start with these simple shifts: - **Nasal breathing:** Always breathe through your nose, even during exercise (when possible). It filters, warms, and humidifies air, and boosts nitric oxide. - **Diaphragmatic breathing:** Place one hand on your belly and one on your chest. Breathe so only your belly hand moves. This activates your parasympathetic nervous system. - **Slow it down:** Aim for 6 breaths per minute—about 4 seconds in, 6 seconds out. This can lower heart rate and blood pressure. > "Your breath is the remote control to your nervous system. You can't always control the chaos, but you can control how you respond to it." — Rudi Thoelen ### Putting It Into Practice Try this 5-minute routine before a big pitch or after a tough day: 1. Sit comfortably, spine straight. 2. Inhale through your nose for 4 seconds, expanding your belly. 3. Exhale slowly through your nose for 6 seconds. 4. Repeat for 5 minutes. Do this daily. Over time, your baseline stress drops, and your focus sharpens. ### The Bottom Line You can't eliminate pressure, but you can change how your body handles it. By mastering your breath, you gain a tool that's always with you—no app, no gadget, just you. Whether you're leading a team, closing a deal, or just trying to sleep better, better breathing is the foundation. This podcast is an initiative of Creatic. They help small and medium businesses put their brand on the digital map with strong branding, thoughtful marketing, and high-performing websites. From brand strategy and visual identity to a website that delivers results, they make sure your business grows visibly and recognizably online. Curious what they can do for your business? Discover more at www.creatic.com.