Breathwork Simplified: A Real Talk Guide to Breathing Better

Breathwork Simplified: A Real Talk Guide to Breathing Better

Let's be real: breathwork has gotten way too complicated.

There are countless methods, certifications, courses, and names floating around. Holotropic, Wim Hof breathing, box breathing, rebirthing, conscious connected, belly breathing... the list goes on. And while all of them have their place, the truth is, they all lead to the same core benefits:

  • Reduced stress and anxiety

  • Better oxygen delivery to your body

  • Improved cardiovascular health

  • Clearer mind and calmer nervous system

  • More presence and energy

  • + More

So what’s the difference between them all?

It’s not the name, it’s the speed and intention behind how you breathe.

Fast vs Slow Breathing: What Are You Activating?

 

Fast, conscious connected breathing, hyperventilation (like Wim Hof or holotropic) stimulates the sympathetic nervous system, that "get up and go" energy. It can increase your heart rate, release stuck emotions, and act like a controlled stressor for resilience-building.

But here’s what’s fascinating, after this temporary activation of the sympathetic nervous system, your body often shifts back into the parasympathetic state when you return to slow, normal breathing. This is the deeper rest and integration phase. This is where the healing, processing, and clarity often land. It's like a wave, intensity first, followed by deep calm.

Slow, deep, intentional breathing activates the parasympathetic nervous system from the start, your "rest, digest, and restore" state. It calms your mind, slows your heart rate, and grounds your body.

Both are powerful, but they serve different purposes.

If you’re already feeling overwhelmed or anxious, fast breathwork might not be what your body needs right now. Slower breathing will help regulate your nervous system and bring you back to balance. 

Why Carbon Dioxide (COâ‚‚) Matters

Here’s something most people don’t know:

You need carbon dioxide (COâ‚‚) in your blood to use oxygen properly.

When you breathe in oxygen (O₂), it binds to your red blood cells. But it doesn’t just release into your muscles and organs on its own. It needs a certain level of CO₂ to be "unlocked" and delivered where it’s needed. This is called the Bohr Effect.

So if you’re breathing fast and shallow all day (hello, modern life), you’re constantly blowing off CO₂, and as a result, your body struggles to use the oxygen you’re taking in.

That’s why training yourself to breathe less, more slowly, and more intentionally can literally change how your body and brain function.

The Power of Nose Breathing & Nitric Oxide

Breathing through your nose has big benefits, it releases nitric oxide, a gas that:

  • Opens up your airways

  • Increases oxygen uptake

  • Kills off harmful pathogens

  • Improves blood flow and circulation

Mouth breathing skips this entirely. So even something as simple as "inhale through the nose" can be a total game changer.

Even more powerful, humming while exhaling can boost nitric oxide levels by 15 to 20 times. It’s a natural, simple way to amplify the benefits of nasal breathing, calm your nervous system, and support your immune health.

So What’s the Simplified Formula?

If you're overwhelmed by breathwork, here's the grounded truth:

  1. Breathe deep and slow.

  2. Inhale through your nose.

  3. Exhale softly, through nose or mouth.

  4. Less is more.

That’s it.

You don’t need to master a fancy technique. You just need to change the way you breathe.

Because the truth is... You already have the tool. You just forgot how to use it.

Let’s get back to simplicity, presence, and real breath awareness.

Your nervous system will thank you.

If you’re feeling overwhelmed or unsure where to start, flick me an email anytime. I’m here to help guide you on your breathwork journey, no fluff, just real support.

 

Scientific Sources for Breathwork Benefits:

  1. Parasympathetic activation through slow breathing (HRV study):
    https://www.frontiersin.org/articles/10.3389/fnhum.2018.00353/full

  2. Slow breathing and emotional regulation:
    https://onlinelibrary.wiley.com/doi/pdf/10.1111/psyp.13952

  3. Sympathetic activation from fast breathing (UNM article):
    https://www.unm.edu/~lkravitz/Article%20folder/Breathing.html

  4. The Bohr Effect – oxygen release depends on CO₂ levels:
    https://www.pathwaymedicine.org/bohr-effect
    https://www.dovemed.com/health-topics/focused-health-topics/physiology-bohr-effect-understanding-oxygen-transport-and-acid-base-balance

  5. Nasal breathing & nitric oxide benefits:
    https://www.sciencealert.com/there-s-a-proper-way-to-breathe-to-keep-your-lungs-healthy-and-it-could-help-against-the-coronavirus
    https://link.springer.com/article/10.1007/s00405-024-09093-y

  6. Humming increases nitric oxide up to 15–20x:
    https://www.atsjournals.org/doi/pdf/10.1164/rccm.200202-138BC
    https://jamanetwork.com/journals/jama/fullarticle/195781

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