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

Dr. Niklas Richter · 2026-10-13

### What Happens to Your Body Under Extreme Pressure? Ever notice how your breath gets shallow when you're stressed? That's your body's automatic response to a perceived threat. But what if I told you that by changing how you breathe, you could actually change how you feel? That's exactly what former F-16 pilot Rudi Thoelen discovered during his military career. When every second counts, clear thinking is non-negotiable. And the key to that clarity? Your breath. ### The Science of Stress and Breath Stress and breathing are deeply connected. When you're under pressure, your breathing becomes rapid and shallow, which triggers a cascade of physiological responses—increased heart rate, heightened anxiety, and reduced focus. But here's the kicker: you can reverse that cycle. By consciously slowing your breath and breathing through your nose, you can activate your parasympathetic nervous system—the "rest and digest" mode—and calm your stress response. > "Your breath is the remote control to your nervous system. Learn to use it, and you can change your state in seconds." — Rudi Thoelen ### Functional vs. Dysfunctional Breathing What's the difference between functional and dysfunctional breathing? Functional breathing is slow, steady, and diaphragmatic—meaning you use your diaphragm, not your chest. Dysfunctional breathing is fast, shallow, and often mouth-based. It's a hallmark of chronic stress and can lead to hyperventilation, which actually reduces oxygen delivery to your brain and tissues. Not good when you need to make split-second decisions. ### Why Nasal Breathing Matters You might wonder, why nose breathing? The nose filters, warms, and humidifies air, and it also produces nitric oxide, which helps dilate blood vessels and improve oxygen uptake. Mouth breathing bypasses these benefits and can contribute to stress and poor sleep. So, next time you're feeling overwhelmed, try closing your mouth and breathing through your nose. It's a game-changer. ### The Role of CO₂ and the BOLT Test Carbon dioxide (CO₂) often gets a bad rap, but it's actually crucial for oxygen release. The more CO₂ you can tolerate, the better your oxygen delivery. That's where the BOLT test comes in. BOLT stands for Body Oxygen Level Test. It measures how long you can comfortably hold your breath after a normal exhale. A score of 20-30 seconds is good; under 20 suggests dysfunctional breathing. Try it now: exhale normally, hold your nose, and time until you feel the first urge to breathe. How'd you do? ### How to Breathe Better: Exercises for Entrepreneurs As an entrepreneur, you face constant pressure—deadlines, responsibilities, and the weight of decisions. Here are three simple exercises to help you breathe better and stress less: - **Diaphragmatic Breathing**: Lie on your back, place a hand on your belly, and breathe deeply so your hand rises. Do this 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. - **Alternate Nostril Breathing**: Close your right nostril, inhale left, close left, exhale right. Repeat, alternating sides. This balances your nervous system. ### The Bottom Line Your breath is a powerful tool that's always with you. By training it, you can manage stress, improve focus, and make better decisions under pressure. So, take a deep breath—through your nose, of course—and start practicing. Your body and your business will thank you.