You're Probably Breathing Wrong: How It Hijacks Your Stress

Dr. Niklas Richter · 2026-10-13

What if the way you breathe is secretly sabotaging your performance under pressure? Rudi Thoelen, a former F-16 pilot, knows exactly how critical it is to stay sharp when every second counts. During military missions, he discovered that stress and breathing are deeply intertwined: stress alters your breathing, but by consciously changing how you breathe, you can also influence your stress response. That insight isn't just for pilots—it's just as relevant for entrepreneurs who face constant responsibility, deadlines, and relentless pressure. In this episode of Ondernemerspraat, we dive into the science and practice of proper breathing. You'll learn what separates functional from dysfunctional breathing, why breathing through your nose is superior, and what role CO₂ plays in your body. Rudi explains how poor breathing habits can lead to chronic stress and hyperventilation, demonstrates the BOLT test, and shows how to breathe better using your diaphragm. You'll also get concrete breathing exercises to manage stress, recover faster, and train your breathing step by step. ### Why Entrepreneurs Should Care About Breathing As an entrepreneur, you're no stranger to pressure. But did you know that how you breathe can make or break your ability to handle it? When you're stressed, your breathing becomes rapid and shallow, which triggers a cascade of physiological responses that can leave you feeling anxious and depleted. By learning to control your breath, you can flip the switch and activate your body's relaxation response. This isn't just about feeling calm—it's about making better decisions, staying focused, and maintaining your energy throughout the day. ### The Science of Functional vs. Dysfunctional Breathing Functional breathing is slow, steady, and diaphragmatic. It engages your belly, not just your chest, and it delivers oxygen efficiently while keeping CO₂ levels balanced. Dysfunctional breathing, on the other hand, is fast, shallow, and often chest-centric. It can lead to hyperventilation, which reduces CO₂ in your blood, causing dizziness, tingling, and even more anxiety. Over time, this pattern can become chronic, feeding into a cycle of stress and poor health. ### The BOLT Test: A Simple Way to Measure Your Breathing One practical tool Rudi shares is the BOLT test (Body Oxygen Level Test). It measures how long you can comfortably hold your breath after a normal exhale. A score of 20 seconds or more indicates functional breathing; less than 20 suggests you might be overbreathing. Try it now: breathe normally, then pinch your nose and time how long until you feel the first urge to breathe. Don't force it—just observe. > "Your breath is the remote control to your nervous system. Learn to use it, and you can change your state in seconds." — Rudi Thoelen ### Breathing Exercises to Manage Stress Here are three simple exercises you can start today: - **Diaphragmatic Breathing**: Lie on your back with one hand on your belly. Inhale through your nose for 4 seconds, feeling your belly rise. Exhale slowly for 6 seconds. Repeat for 5 minutes. - **Box Breathing**: Inhale for 4, hold for 4, exhale for 4, hold for 4. This is a favorite among Navy SEALs for staying calm under pressure. - **Alternate Nostril Breathing**: Close your right nostril, inhale left, then close left and exhale right. Alternate for 5 minutes. It balances your nervous system. ### How to Train Your Breathing Step by Step Start by becoming aware of your breath throughout the day. Set reminders to check in. Gradually incorporate the exercises above into your routine—maybe first thing in the morning or before a big meeting. Consistency is key. Over time, you'll retrain your body to default to functional breathing, even under stress. ### The Bottom Line Breathing isn't just something you do to stay alive—it's a powerful tool you can use to optimize your performance and well-being. As an entrepreneur, mastering your breath is as important as mastering your business model. So take a deep breath—through your nose, of course—and start experimenting. Your stress levels will thank you.