Breathwork Series - Part 3 of 4
Part 1: The Hidden Power of Breath
Part 2: Breathe to Shift Stress and Cravings
Part 3: Break the Breath-Holding Habit ← you’re here
Part 4: Daily Breathwork for Calm and Control
The Breathing Problem You Never Notice
Here’s something we almost never think about:
The way we breathe all day might be fueling the very stress, anxiety, and cravings we’re trying to avoid.
Not just during a panic attack.
Not just in moments of overwhelm.
But quietly, in the background, all day on autopilot.
If we work at a desk, juggle high-pressure tasks, or try to stay composed under constant demands, there’s a good chance we’re doing something specific with our breath:
- Holding it
- Breathing shallowly
- Breathing from the chest
- Tensing the stomach while inhaling
These are dysfunctional breathing patterns. And they carry real consequences.
What Bad Breathing Really Does
Here’s the simplest way to put it:
Dysfunctional breathing is any pattern that…
- Limits oxygen or carbon dioxide exchange
- Keeps the body stuck in stress mode
- Reinforces muscle tension
- Fuels cravings, fatigue, or irritability
It’s not just how much we breathe. It’s how we breathe.
And what we want instead is functional breathing:
- Smooth
- Deep
- Rhythmic
- Through the nose
- Centered in the diaphragm, not the chest
Let’s look at the four most common ways our breathing gets off track.
Why We Hold Our Breath Without Realizing
This one’s so common it has a name: “email apnea.”
Ever notice yourself:
- Holding your breath while concentrating?
- Pausing it when reading emails?
- Forgetting to breathe when you’re deep in focus?
That’s breath-holding. And it quietly ramps up tension and puts the nervous system on high alert.
You don’t feel stressed because something bad happened. You feel stressed because your body thinks you’re in danger, and breath-holding is the signal that tells it so.
Shallow Breathing: Running on Empty
Chest breathing is another big one. Instead of letting the diaphragm do its job, we breathe just into the upper chest.
It happens when:
- We feel pressure or urgency
- We talk too fast
- We’re reacting instead of pausing
- We’re trying hard to “hold it together”
The cost? Less oxygen to the brain, more distraction, and a body that feels stressed even when the mind says it’s fine.
Over-Breathing: When More Isn’t Better
It sounds like more breathing should help, but over-breathing does the opposite. Rapid, upper-chest breathing blows off too much carbon dioxide, which the body actually needs for balance.
That’s why it causes:
- Dizziness
- Brain fog
- Racing thoughts
- Panic-like sensations
Over-breathing can mimic a panic attack, and the fear of that only makes it worse.
Mouth Breathing: A Quiet Stress Trigger
Mouth breathing often shows up during sleep or exercise, but at rest it’s a sign of poor breathing habits.
It can:
- Dry out the airway
- Raise cortisol
- Reduce nitric oxide (vital for blood flow and immune function)
- Reinforce anxiety
Whenever possible, keep it simple: breathe through your nose.
Why Breathing Problems Spark Cravings
Here’s the link most of us miss: dysfunctional breathing tells the brain we’re under threat.
That low-level stress builds all day. By evening, we feel restless, agitated, wired. That’s the moment cravings come knocking.
Not because we’re weak. Not because we can’t handle stress.
But because the body is begging for relief. And in the past, alcohol delivered it fast.
How to Rewire Your Breath
Step 1: Notice First
You can’t change what you don’t see. Try this now:
- Close your eyes.
- Where do you feel your breath?
- Nose or mouth?
- Stomach moving or still?
- Jaw tense or relaxed?
- Smooth or choppy?
Just notice. That’s the first reset.
Step 2: Practice Diaphragmatic Breathing
- Place one hand on your chest, one on your stomach.
- Inhale through your nose for 4 seconds. Let the stomach rise.
- Exhale through your mouth for 6 seconds. Let the stomach fall.
- Keep the chest mostly still.
Do 10 breaths. Once or twice a day is enough to retrain your default.
Step 3: Break the Breath-Holding Habit
Most of us hold our breath at screens. Here’s the antidote:
- Every hour, ask: Am I breathing right now?
- Sit tall.
- Exhale slowly.
- Soften the stomach.
Tiny reset. Big relief.
Step 4: Make Nose Breathing Your Default
- Keep your mouth closed unless eating or talking.
- Rest your tongue on the roof of your mouth.
- Add a sticky note reminder that says “Nose.”
The more you practice, the more natural it feels.
Step 5: Use a Gentle Calm Ratio
Don’t force deep breathing too soon. Start simple:
- Inhale through your nose for 4 seconds
- Exhale through your mouth for 6 seconds
- Pause 2 seconds
Do this for 3–5 minutes. Enough to balance the system without strain.
Every Breath Retrains the Nervous System
Every intentional breath is more than relaxation, it’s retraining your nervous system.
Instead of reacting with panic or craving, you create space.
Instead of clenching, you release.
Instead of numbing, you stay present.
That’s how real resilience is built.
My Turning Point With Breath
When I first paid attention, I realized I was holding my breath every time I focused.
By noon, my body was tense. By 6 p.m., I was fried. I thought I needed to “unwind.”
But what I really needed was to breathe again.
It wasn’t instant, but little by little, I felt calmer, less reactive, more present. And cravings started losing their grip.
Breathe Your Way Back to Calm
You don’t have to become a “breathwork person.”
You just have to stop holding your breath.
This isn’t about learning something new. It’s about unlearning a pattern that’s been draining us for years.
Because when we restore our breath, we restore our calm.
When we soften our body, we soften the craving.
And when we return to our natural rhythm, we take back control of our lives.
— Brent