Breathing Wrong? How Your Breath Controls Stress More Than You Think

Dr. Niklas Richter · 2026-10-13

What happens to your body when you're under extreme pressure? As a former F-16 pilot, Rudi Thoelen knows how crucial it is to stay clear-headed when every second counts. During military missions, he discovered just how strongly stress and breathing are connected: stress changes your breathing, but by consciously changing how you breathe, you can also influence your stress response. This insight isn't just relevant for pilots—it's just as important for entrepreneurs who deal with responsibility, deadlines, and constant pressure every day. In this episode of *Ondernemerspraat* (Entrepreneur Talk), we dive into the science and practice behind good breathing. What's the difference between functional and dysfunctional breathing? Why is nasal breathing better? What does CO₂ do in your body, and how do you know if you're breathing too fast or too shallow? Rudi explains how poor breathing can be linked to chronic stress and hyperventilation, demonstrates the BOLT test, and shows how to breathe better through your diaphragm. You'll also get concrete breathing exercises to manage stress, recover better, and train your breathing step by step. ### The Science of Breath and Stress Breathing is automatic—you don't have to think about it. But that doesn't mean it's always optimal. When you're stressed, your breathing becomes faster and shallower, often through your mouth. This triggers a cascade of physiological responses: your heart rate increases, your body releases cortisol, and your mind becomes foggy. It's a vicious cycle: stress worsens breathing, and poor breathing worsens stress. But here's the good news: you can break that cycle. By becoming aware of your breath and deliberately slowing it down, you activate your parasympathetic nervous system—the "rest and digest" mode. This lowers your heart rate, reduces blood pressure, and helps you think more clearly. For entrepreneurs, that can mean the difference between reacting impulsively to a crisis and responding thoughtfully. ### Why Nasal Breathing Matters You might not think about it, but how you breathe matters just as much as how fast. Nasal breathing filters and humidifies the air, and it also produces nitric oxide, which helps your blood vessels relax and improves oxygen uptake. Mouth breathing, on the other hand, bypasses these benefits and can lead to dry mouth, bad breath, and even dental issues. More importantly, chronic mouth breathing is associated with a heightened stress response. Rudi explains that many people—especially high-performers—unconsciously breathe through their mouths, particularly during intense focus or physical exertion. Retraining yourself to breathe through your nose, even during exercise, can have profound effects on your stress levels and overall health. ### The BOLT Test: A Simple Measure of Breathing Efficiency How do you know if your breathing is functional? Rudi demonstrates the BOLT test (Body Oxygen Level Test). Here's how it works: - Sit upright and breathe normally through your nose for a few minutes. - Take a normal breath in and out through your nose. - Pinch your nose closed and start a timer. - Hold your breath until you feel the first strong urge to breathe (not until you can't hold it anymore). - Release your nose and note the time. A BOLT score of 25-30 seconds indicates good breathing efficiency. If you score below 20, your breathing may be dysfunctional, meaning you're likely overbreathing and could benefit from breathing exercises. > "Breathing is the only autonomic function you can consciously control. That makes it a powerful lever for managing stress." – Rudi Thoelen ### Practical Breathing Exercises for Entrepreneurs Rudi shares several exercises to help you regain control: - **Diaphragmatic breathing**: Place one hand on your belly and one on your chest. Breathe in through your nose, feeling your belly rise while your chest stays relatively still. Exhale slowly through your nose. Practice for 5 minutes daily. - **Box breathing**: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 5 minutes. This is a favorite among Navy SEALs for staying calm under pressure. - **BOLT training**: To improve your BOLT score, practice holding your breath after exhaling (as in the test) for a few seconds less than your maximum, several times a day. Over time, your tolerance to CO₂ will increase, and your breathing will become more efficient. ### The Bottom Line As an entrepreneur, you're no stranger to stress. But by paying attention to your breath—how you breathe, how fast, and through which orifice—you can take control of your stress response and improve your resilience. It's a simple, free tool that's always with you. So the next time you feel overwhelmed, take a deep breath—through your nose, into your belly—and remember that you have more control than you think. *This podcast is an initiative of Creatic. They help SMEs and entrepreneurs 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 ensure your business grows visibly and recognizably online. Curious what they can do for your business? Discover more at www.creatic.com.*