Stop Stressing—Start Breathing Your Secret Superpower

What if I told you there’s a tool that can instantly reduce stress, boost your focus, and even improve your fitness—one that’s completely free and always available? That tool is your breath. Most of us take breathing for granted, but it’s actually a secret superpower hidden in plain sight.

Breathing does so much more than just keep us alive. It’s one of the easiest and fastest ways to manage stress, regain control in overwhelming situations, and even enhance physical performance. I’ve personally experienced its power—whether it’s staying calm in high-pressure moments at sea, recovering from burnout, or improving my endurance in training. In this blog, I’ll break down how breathwork can transform your mind and body—and if you’re curious to try it in action, join me for a Zwift ride tomorrow at 8:10 CET, where we’ll put it to the test.

The Fight-or-Flight Trap (And How to Escape It)

When we’re stressed, our body activates the sympathetic nervous system, also known as the “fight-or-flight” response. It floods our system with cortisol and adrenaline, preparing us to react to threats—whether real or imagined. Your heart races, your breathing quickens, and your body braces for action.

The problem? In today’s world, stress isn’t always about survival; it’s about deadlines, traffic, or social pressure. And living in a constant state of fight-or-flight wreaks havoc on our health, leading to burnout, anxiety, and exhaustion.

The good news? We can hack this system using our breath. By slowing down and breathing through our nose—deep into the lungs—we activate the parasympathetic nervous system, which is responsible for rest, digestion, and recovery. This shift releases calming chemicals such as acetylcholine, serotonin, and oxytocin, bringing balance back to our bodies and minds.

Try This:

Next time you’re feeling overwhelmed, take 5 deep nasal breaths—inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Feel the shift. And if you want to experience how this works under exercise stress, join me on Zwift for a guided session tomorrow.

Why Nasal Breathing Works Better Than You Think

Breathing through your nose does more than just calm you down. It optimizes your body’s natural responses by:

• Activating deeper lung regions, where oxygen exchange is more efficient.

• Increasing nitric oxide production, which dilates blood vessels and improves oxygen delivery.

• Balancing CO2 levels, helping to regulate your nervous system and prevent unnecessary stress responses.

Even a small shift from mouth breathing to nasal breathing can have profound effects on energy, focus, and resilience. And the best part? You don’t need expensive courses or gadgets to start—just sit, be with your breath, and notice the difference.

Most meditation and yoga practices are built around this simple principle: connecting to the breath. I discovered this firsthand during my burnout recovery when I explored hypnosis through breathwork. In a three-hour session, I was transported back to a traumatic childhood event, allowing me to reprocess it with the wisdom of adulthood and finally let it go. The experience taught me just how powerful breath can be—not just physically, but emotionally.

Breathing for Fitness: How to Train Smarter

If you think breathwork is only for relaxation, think again. Breathing correctly can actually improve athletic performance and endurance. I began experimenting with nasal breathing during workouts, and the results were incredible.

Here’s how it works:

1. Better CO2 Tolerance: Breathing is triggered by CO2 buildup, not oxygen depletion. Training your body to tolerate more CO2 improves efficiency and endurance.

2. Improved Oxygen Delivery: As CO2 levels rise, hemoglobin releases oxygen more readily to working muscles, enhancing performance.

3. Parasympathetic Activation: Nasal breathing keeps your heart rate lower and reduces overall stress on the body, helping you recover faster.

This technique is particularly effective at low to moderate intensities, where it trains the respiratory system to work more efficiently. Of course, at high intensities, you’ll need to breathe through your mouth, but practicing nasal breathing regularly can build a strong foundation for better performance.

If you want to experience it firsthand, hop on Zwift with me tomorrow at 8:10 CET. We’ll practice nasal breathing techniques during the ride and explore how it can help regulate effort and recovery in real time.

Breathe Better Today

You don’t need complicated techniques or expensive programs to start benefiting from better breathing. Try these simple steps today:

• Start your morning with 5 deep nasal breaths to set a calm tone for the day.

• Practice the 4-7-8 technique (inhale for 4, hold for 7, exhale for 8) before bed for deeper sleep.

• Switch to nasal breathing during daily walks or light workouts to improve endurance.

• Take a “breath break” when stress hits—close your eyes and focus on slow, deep breathing.

Your Breath is Your Superpower

Whether you want to calm your mind, boost your energy, or push your fitness to the next level, it all starts with a single inhale. Harnessing the power of your breath is one of the most accessible and effective tools available—and it’s with you every moment of your life.

So, what will you do with your next breath?