🥑 Breath Better, Stress Less

From monks to Navy SEALs, people have used breathing techniques for centuries to calm nerves, sharpen focus, and even increase endurance.

Welcome back to The Wellness Pit, today we’re diving into breathwork: your new superpower for stress, sleep, and staying chill under pressure.

🫁 Power of Oxygen

Most of us breathe like stressed-out hamsters; shallow, fast, and mouth wide open.

James Nestor (Author of “Breath”) says this actually reduces oxygen to the brain and body, putting your nervous system in panic mode.

When you slow down and breathe through your nose, you boost oxygen efficiency, increase nitric oxide, and calm your nervous system.

Better oxygen =

• Brain Boost: Oxygen fuels cognition, memory, and alertness; like flipping on a light switch upstairs.

• Lower Blood Pressure: More nitric oxide = better vasodilation (aka wider blood vessels).

• Better Exercise Performance: Oxygen is key to endurance and recovery.

• Faster Recovery: With improved circulation, nutrients and waste are transported more efficiently.

• Stronger Immune System: Oxygenated cells = better defense against inflammation and illness.

• Reduced Anxiety: Better oxygen balance = less activation of your fight-or-flight response.

Breathing well isn’t just relaxing, it’s performance-enhancing.

James Nestor: Mouth Breathing Concerns

🧘‍♂️ Breathwork Styles

Like fitness, there's no one-size-fits-all. Choose your vibe:

Box Breathing
Inhale for 4, hold 4, exhale 4, hold 4. Great for stress and channeling your inner Jason Bourne.

4-7-8 Breathing
Inhale for 4, hold for 7, exhale for 8. Calms your nervous system and knocks you out like melatonin.

Alternate Nostril Breathing
Plug one nostril, inhale, switch sides. Repeat. Balances energy and brings focus.

Diaphragmatic/Belly Breathing
Most people chest-breathe. Instead, push your belly out when you inhale to engage your diaphragm. This is your body’s built-in stress relief muscle.

Physiological Sigh
Two quick inhales through the nose, one slow exhale through the mouth. Dr. Andrew Huberman says this is the fastest way to relax.

Wim Hof Method
Wim is an intense dude and flips traditional breathwork. Instead of calming you down, it is designed to stimulate the body and mind. Think of it as espresso for your nervous system.

Try the Box Breathing Exercise Below

💨 Tips to Improve Your Breathing

Want help staying consistent? Try these:

• Breathwork Apps – Use guided apps like State, Breathwrk, Othership, Oxygen Advantage, Breethe, or the Wim Hof Method to stay on track with timed, goal-based sessions.

• Mouth Tape (While Sleeping) – Try Myotape, 3M micropore surgical tape, Hostage Tape, SomniFix to train nasal breathing overnight, reduce snoring, and wake up less parched and more rested.

• Nasal Strips: Simple but effective. Open nasal passages, especially if you're stuffy or congested. Great for workouts or sleep. Brands: Breathe Right, Clear Passage, Breathe Right Extra Clear (if others itch your nose)

• Train Your Diaphragm: Most people breathe with their chest. Switch to diaphragmatic breathing (belly rise) to engage the full lung volume, support posture, and stimulate the vagus nerve.

• Moonbird – Handheld device that physically expands and contracts in rhythm with your breath. Feels weirdly relaxing and great for visual learners.

• Fix Your Airway: Breathing through your nose only works if it’s, well... working. Allergies, congestion, or a deviated septum? Do what is needed to fix these; surgeries for deviated septum have been life changing for some.

• Lung Trainers: Devices like PowerBreathe can help recovery or performance; but most people can get similar results with free breathwork. Save your money.

• Habit Stack Breathwork: pair breathwork with something you already do (sauna, car commute, b/w gym sets, while cooking, etc)

• Wearables: Devices like Oura, Apple Watch, and Whoop can track HRV, sleep quality, and recovery. These are all linked to your breath and nervous system balance.

• Hyperbaric Chamber: Not for everyone’s budget, but studies show it can enhance oxygen delivery and recovery. If you’ve got access, it’s next-level.

GOAL

You don’t need much here. Experts say just 5-10 mins of focused breathwork per day can get you most of the benefits.

Start with that stacking it with something else you already do!

🧠 Final Thoughts

Your breath is free, portable, and insanely powerful.

Use it to calm your mind, lower your blood pressure, sleep better, and maybe even live longer.

You don’t need incense or a Himalayan retreat. You just need a nose and a few minutes a day.

Last weeks newsletter: 🥑 Protein, Not Just for Gym Bros

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