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

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 how strongly stress and breathing are connected: stress changes your breathing, but by consciously breathing differently, you can also influence your stress response. That 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*, 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, 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. ### Why Entrepreneurs Should Pay Attention to Their Breath For entrepreneurs, stress is often a constant companion. The pressure to perform, make decisions, and keep all the balls in the air can take a toll. But what if something as simple as your breath could be a game-changer? According to Rudi, it can. "Your breath is a remote control for your nervous system," he says. By learning to control it, you can switch from fight-or-flight mode to a state of calm focus—exactly what you need when facing a tough negotiation or a critical deadline. ### The Science of Breathing: More Than Just Oxygen Breathing is automatic, but that doesn't mean we do it right. Many of us breathe shallowly, using our chest instead of our diaphragm, and often through our mouths. This can lead to a range of issues, from anxiety to poor sleep. Rudi breaks down the physiology: "CO₂ is not just a waste product; it's essential for releasing oxygen from your blood into your cells. When you over-breathe, you blow off too much CO₂, and your body can't use oxygen efficiently." That's why breathing slowly and through your nose can actually improve your oxygen delivery and reduce stress. ### The BOLT Test: A Simple Way to Check Your Breathing So how do you know if your breathing is dysfunctional? Rudi introduces the BOLT test (Body Oxygen Level Test). It's simple: take a normal breath in and out through your nose, then hold your breath while pinching your nose. Time how long it takes until you feel the first urge to breathe. A score of 20 seconds or more is good; under 20 suggests you might be over-breathing. "It's a great benchmark," Rudi says. "And you can train to improve it." ### Breathing Exercises for Stress Management Rudi shares a few exercises that entrepreneurs can do anywhere—at their desk, in the car, or before a big meeting. - **Diaphragmatic breathing:** Place one hand on your belly and one on your chest. Breathe in through your nose, feeling your belly rise. Exhale slowly through your nose. Aim for 6 breaths per minute. - **Alternate nostril breathing:** Close your right nostril with your thumb, inhale left, then close left and exhale right. Repeat, alternating sides. This balances the nervous system. - **Box breathing:** Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for a few minutes. This is used by Navy SEALs to stay calm under pressure. ### The Takeaway Breathing is something we all do, but few of us do it optimally. For entrepreneurs, mastering your breath can be a secret weapon against stress. As Rudi puts it, "You can't control everything, but you can control your breath. And that changes everything." So next time you feel overwhelmed, take a moment to breathe—properly. Your body and your business will thank you. *This podcast is an initiative of Creatic. We 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: we ensure your business grows visibly and recognizably online. Curious what we can do for your business? Discover more at www.creatic.com.*