Ex-F-16 Pilot Reveals: You're Probably Breathing Wrong—Here's How It Affects Your Stress

Dr. Niklas Richter · 2026-10-13

### The Hidden Link Between Breathing and Stress 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 sharp when every second counts. During military missions, he discovered just how deeply stress and breathing are connected: stress changes 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 dealing with daily responsibility, deadlines, and constant pressure. ### The Science of Functional vs. Dysfunctional Breathing In this episode of *Ondernemerspraat*, we dive into the science and practice behind good breathing. What's the difference between functional and dysfunctional breathing? Why is it better to breathe through your nose? 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. He demonstrates the BOLT test and shows how to breathe better using your diaphragm. You'll also get concrete breathing exercises to manage stress, recover better, and train your breathing step by step. > "Your breath is the remote control to your nervous system. Learn to use it, and you can change how you respond to pressure." — Rudi Thoelen ### Why Entrepreneurs Should Pay Attention Entrepreneurs often wear many hats and face relentless pressure. That constant state of "go" can lead to shallow, rapid breathing—which keeps your body in a stress loop. By becoming aware of your breath, you can break that cycle. Simple changes, like breathing through your nose and engaging your diaphragm, can make a surprising difference in your focus and calm. ### Practical Takeaways - **Breathe through your nose**: It filters air, adds nitric oxide, and helps regulate your breath rate. - **Use your diaphragm**: Place a hand on your belly—it should rise as you inhale, not your chest. - **Try the BOLT test**: Measure how long you can comfortably hold your breath after a normal exhale. A longer time indicates better breathing efficiency. - **Practice daily**: Even 5 minutes of focused breathing can lower stress and improve recovery. ### The Business Case for Better Breathing When you're calm and focused, you make better decisions. You communicate more clearly. You lead more effectively. That's why breathing isn't just a personal health hack—it's a business tool. As Rudi puts it, "The way you breathe is the way you live." For entrepreneurs, that means the difference between reacting on autopilot and responding with intention. This podcast is an initiative of Creatic. We help small and medium-sized businesses 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: we make sure your business grows visibly and recognizably online. Curious what we can do for your business? Discover more at www.creatic.com.