Six Steps to Boost Your Breathing Efficiency
You take more than 20,000 breaths a day — how many do you take consciously?
Breathing is something we just do. What if we are doing it wrong, but because we never think about it, we just keep on doing it wrong? Research popularized by James Nestor finds that 9 out of 10 people breathe incorrectly.
That is 20,000 daily opportunities to reclaim energy, clarity, and calm — to lower blood pressure, signal safety to the nervous system, and sharpen focus within seconds.
Here’s how to make every breath count. With the first conscious inhale … and exhale.
Become Aware
Everything begins with awareness. What is the first thing you tell someone who is having a panic attack? What is the best way to calm the mind within seconds? It’s through breathing… inhale, exhale, inhale…
Conscious breathing is something that still too few talk about or are aware of. Novak Djokovic is one of the few.
Slow, mindful breaths steady the heart, calm the mind, and anchor us in the present moment. When we notice our breath, we return to the moment, to the now — all we ever really have.
Use Your Nose
Your nose is your most efficient breathing organ — a built-in filter, heater, and regulator.
Nasal breathing:
Filters most airborne particles
Improves oxygen uptake
Regulates airflow and temperature
Stimulates the vagus nerve, supporting recovery and emotional balance
It may feel uncomfortable at first, especially during exercise. That is normal (and probably a sign you have been using your mouth primarily). Like any system, it adapts with use.
Learn to Exhale — The Inhale Will Follow
We focus on what we take in — but performance depends just as much on what we let go.
Over-breathing flushes out too much CO₂. But CO₂ is not just waste — it is what allows oxygen to reach your tissues — it is essential for oxygenation. When levels drop too low, oxygen delivery suffers.
Slow, calm breathing — especially on the exhale — restores balance. Master the out-breath, and the in-breath will follow.
Engage Your Diaphragm (“Belly”)
The diaphragm is your primary breathing muscle — it is the second heart, sitting just beneath the lungs. It influences circulation, immunity, and nervous system tone.
Most people breathe shallowly, keeping the body subtly tense. Diaphragmatic (“belly”) breathing allows the system to relax and restore.
Try this:
One hand on your chest, one on your belly
Inhale and let the belly rise first
Keep shoulders relaxed
Do Not Force It
“Take a deep breath.” Anyone who has been to a yoga or meditation class has heard it. But what many don’t realize is that it can backfire.
The intention is right — but how you breathe matters. Forcing the breath adds tension and disrupts the delicate balance between oxygen and carbon dioxide. Instead, aim for light, quiet, efficient breathing. The depth will follow.
Find Your Rhythm
Consistent rhythm, intentional but effortless, creates calm and focus.
Lips gently closed
Breathing through the nose
Smooth, steady pace
Think of your breath like a clock: always moving, quietly keeping time. You need to understand what the system runs on — and trust its rhythm.
Tools to Support Healthy Breathing
Mouth tape: Encourages nasal breathing during sleep. A brand we know and trust is We Shut It
Breathing exercises: Exercises like 5-5 breaths (5 seconds inhale, 5 seconds exhale) do wonders for relaxation and optimal oxygenation
Humming or gargling: Surprisingly effective — it opens nasal passages and activates the parasympathetic nervous system, promoting calm and recovery
Your start is your awareness.
By Marla Hansen, Founder of WellBreathing, with the mission to raise awareness for how we breathe
