The Power of Breathing: Unlocking Health, Healing, and Balance

I remember a time, over a decade ago when my body was constantly screaming at me. Sleep was elusive, and my back pain was so intense that I felt like I was trapped in my own body. The only relief I could find came from my osteopath. His hands worked like magic, unlocking my spine and bringing moments of ease. But relief was always temporary—days or weeks at best—before the pain would creep back in.

I wasn’t ready to take a hard look at my own habits. Instead, I searched for solutions outside of myself, hoping someone else could "fix" me.

Then, one day, after yet another treatment, my osteopath sat me down.

“I won’t take you in again until you first learn how to breathe.” 

His words stopped me in my tracks.

He explained how my normal breath had become a fight-or-flight breath, shallow and stuck in my upper chest. My body was constantly in survival mode, jamming up my neck and upper back muscles, eventually affecting my entire spine and triggering my lower back pain.

He was right.

Not only did I need to learn how to breathe properly, but I also had to address the fears and subconscious stress that kept my body locked in tension (something I explore in depth in my book). 

When fight-or-flight breathing becomes your normal

Breathing is something we do automatically, so we rarely think about it. But how we breathe has a profound impact on our nervous system, muscles, digestion, sleep, and overall health.

When we are stuck in stress mode, our breath stays shallow and fast, keeping our body in a chronic state of alertness. Over time, this can create:

• Tightened muscles in the neck, shoulders, and back
• Pressed or irritated vagus nerve (which can affect digestion, heart rate, mood and sleep)
• Increased cortisol (stress hormone)
• Sleep problems
• Anxiety and restlessness

But the good news? Just as we’ve unconsciously trained our body to breathe in stress mode, we can retrain it to breathe in a way that supports relaxation, healing, and deep connection with ourselves.

What happens at the cellular level when we breathe right?

Breathing is more than just taking in oxygen—it’s the foundation of life at a cellular level. Every breath we take fuels our body, affects our nervous system, and determines how efficiently our cells produce energy.

But did you know that breathing right isn’t just about oxygen? Carbon dioxide (CO₂) plays an equally important role.

The Oxygen-Carbon Dioxide balance: The key to cellular energy

When we inhale, we bring in oxygen (O₂), which travels through our lungs into tiny air sacs called alveoli. From there, oxygen diffuses into the bloodstream, where it binds to hemoglobin in red blood cells and is delivered to every cell in the body.

Inside our cells, oxygen is used in the mitochondria—the powerhouses of the cell—to produce adenosine triphosphate (ATP), our main energy source.

But here’s where it gets interesting: ATP production is a delicate process that depends not just on oxygen but also on carbon dioxide (CO₂) levels.

The Bohr Effect: Why carbon dioxide matters

Danish physiologist Christian Bohr discovered that oxygen binds tightly to hemoglobin in red blood cells unless there is enough CO₂ present to signal its release.

This means:
✅ Balanced CO₂ = Proper oxygen delivery to cells
❌ Too little CO₂ = Oxygen stays trapped in the blood and doesn’t reach the cells effectively

When we breathe too fast or too shallow, we blow off too much CO₂, making it harder for oxygen to be released. This leads to symptoms like:

• Brain fog
• Fatigue
• Anxiety
• Poor circulation (cold hands and feet)

Breathing slowly and deeply helps maintain the right levels of oxygen AND carbon dioxide, ensuring our cells get the energy they need to function optimally.

How to breathe right

A healthy breath starts deep in the belly. When we inhale, the diaphragm moves downward, pulling the lungs to create an underpressure that allows air to flow in naturally.

Want to check if you're breathing properly?

1. Place one hand on your chest and the other on your belly.
2. Breathe in and notice which hand moves more.
3. If your chest moves more than your belly, your breath is still in fight-or-flight mode.

If you struggle with belly breathing, start with gentle active breathing exercises to unlock your diaphragm:

• Breathe in for 6 seconds, then out for 6 seconds, feeling your belly expand and contract.
• Repeat this cycle 10 times.

Once your diaphragm starts moving freely again, natural deep breathing will follow.

Breathing techniques for different needs

Breathwork is a powerful tool, and different techniques serve different purposes. Here are some simple yet effective breathing exercises:

1. 4-7-8 Breathing (For sleep & relaxation)

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale slowly for 8 seconds
• Repeat for a few minutes before bed  

2. Box Breathing (For focus & clarity)

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat 4-5 times  

3. Anti-Anxiety Breathing (For stress relief)

• Take a deep inhale through the nose
• Take a second, small inhale at the top (without exhaling)
• Slowly exhale through the mouth
• Repeat 5-10 times  

4. 6-6 Breathing (For self-connection)

• Breathe in for 6 seconds
• Breathe out for 6 seconds
• Continue for 3-5 minutes    

Take it further: Join a breathing class

If you find it difficult to breathe properly or want to deepen your practice, consider joining a breathing class. Guided breathwork can help you release deeper layers of tension and unlock new levels of energy and clarity.

Final thoughts

Breathing is the bridge between our mind and body. When we master our breath, we unlock healing, calmness, and balance from within.

I used to think my pain and exhaustion were something external I needed to fix. But once I learned to breathe properly, I realized that healing starts from within.

Your breath is your most powerful tool—it’s free, always available, and completely transformative.

So, take a deep breath.

And let the healing begin.