The Breathing Cure

1. Nasal Breathing: The Foundation of Health

Breathing during rest and light movement such as walking or yoga should be imperceptible, never noticeable.

Designed for Nasal Breathing. Humans are designed to breathe through their noses, not their mouths. Nasal breathing offers numerous advantages, including filtering, humidifying, and warming the air before it reaches the lungs. It also increases oxygen uptake by 10-20% compared to mouth breathing.

Nitric Oxide Boost. The nose produces nitric oxide (NO), a vasodilator that opens airways and improves oxygen absorption. Mouth breathing bypasses this crucial process, reducing oxygen delivery to the body. Nasal breathing also helps maintain lung volume and prevents the loss of heat and water, reducing inflammation and congestion.

Restoring Nasal Breathing. Switching to nasal breathing can be challenging, especially with congestion. The book provides exercises to decongest the nose and encourages the use of nasal dilators to ease the transition. The goal is to make nasal breathing the default, even during exercise and sleep.

2. The Three Dimensions of Functional Breathing: LSD

All too often, emphasis is placed only on the biomechanics of breathing—the way it functions muscularly and mechanically.

Biochemical, Biomechanical, Psychological. Functional breathing encompasses three key dimensions: biochemical (O2 and CO2 balance), biomechanical (diaphragm function), and psychological (stress management). Addressing all three is crucial for optimal respiratory health.

Light, Slow, Deep (LSD). The core principle of functional breathing is light, slow, and deep (LSD) breathing. This involves taking gentle, quiet breaths through the nose, using the diaphragm, and slowing the respiratory rate. This approach improves oxygen uptake, calms the mind, and supports functional movement.

The Three-Legged Stool. The three dimensions of breathing are like a three-legged stool. If one leg is missing, the stool will fall over. Similarly, neglecting any of the three dimensions will lead to dysfunctional breathing.

3. BOLT Score: Your Personal Breathing Barometer

The goal is to reach a BOLT score of 40 seconds.

Body Oxygen Level Test. The BOLT score is a simple test to assess breathing efficiency. It measures the time (in seconds) you can comfortably hold your breath after a normal exhalation until the first urge to breathe.

Interpreting Your Score. A BOLT score of 40 seconds indicates healthy breathing, while a score less than 25 seconds suggests a breathing pattern disorder. The BOLT score reflects chemosensitivity to CO2, lung function, and psychological influences.

Improving Your Score. The book provides exercises to improve your BOLT score, which in turn leads to slower breathing, better oxygenation, and reduced symptoms of asthma, anxiety, and fatigue. Regular practice and nasal breathing are key to increasing your BOLT score.

4. Breathing Exercises: Tailored Programs for Specific Needs

Included are 26 breathing exercises, all with different purposes—from breathing retraining to stopping a panic attack, preparing for a presentation or competition to improving sleep, exposing the body to good stress to countering bad stress.

A Toolkit of Techniques. The book offers a variety of breathing exercises tailored to different needs, from improving focus to managing anxiety and asthma. These exercises target the biochemical, biomechanical, and cadence aspects of breathing.

LSD Exercises. The core exercises focus on light, slow, and deep breathing. These include:

• Breathe Light: Reduces breathing volume to create a tolerable air hunger.
• Breathe Deep: Emphasizes diaphragmatic breathing and rib expansion.
• Breathe Slow: Reduces respiratory rate to 6 breaths per minute.
• Breathe Light, Slow, Deep (LSD): Integrates all three dimensions.

Personalized Programs. The book provides tailored breathing programs based on your BOLT score and specific health conditions, such as asthma, anxiety, sleep disorders, and hormonal imbalances. These programs offer a structured approach to improving your breathing and overall well-being.

5. The Vagus Nerve: The Heart-Breath-Brain Connection

CO2 stimulates the vagus nerve, an important cranial nerve.

The Wandering Nerve. The vagus nerve is the longest cranial nerve in the body, connecting the brain to the heart, lungs, and digestive system. It plays a crucial role in regulating the autonomic nervous system (ANS).

Sympathetic vs. Parasympathetic. The ANS has two branches: the sympathetic nervous system (SNS), which triggers the "fight-or-flight" response, and the parasympathetic nervous system (PNS), which promotes "rest and digest." The vagus nerve is the primary driver of the PNS.

Vagal Tone and HRV. Vagal tone, measured by heart rate variability (HRV), reflects the health and resilience of the ANS. Higher HRV indicates a balanced nervous system and better overall health. Slow breathing, especially at a rate of 6 breaths per minute, stimulates the vagus nerve and improves HRV.

6. Functional Breathing: The Secret to Functional Movement

If you breathe well, you will move well.

Breathing and Posture. Functional breathing, characterized by diaphragmatic breathing and proper coordination of respiratory muscles, is essential for core stability and posture. Poor breathing patterns can lead to muscle imbalances, back pain, and limited movement.

Intra-Abdominal Pressure (IAP). Effective diaphragm breathing generates intra-abdominal pressure (IAP), which supports the spine and pelvis. This pressure acts like an inflating balloon, providing stability and control during movement.

Breaking the Cycle. By restoring functional breathing, you can improve posture, reduce pain, and enhance movement efficiency. This involves addressing the biochemical, biomechanical, and psychological factors that contribute to dysfunctional breathing patterns.

7. Sleep-Disordered Breathing: A Silent Epidemic

If your breathing during the day is less than optimal, your breathing during sleep will be dysfunctional too.

Mouth Breathing and Sleep Apnea. Sleep-disordered breathing (SDB), including snoring, insomnia, and sleep apnea, is often caused by mouth breathing. Mouth breathing disrupts sleep quality, activates the stress response, and increases the risk of airway collapse.

Restoring Nasal Breathing. Restoring nasal breathing during sleep is crucial for preventing SDB. This can be achieved by using mouth tape, practicing breathing exercises, and addressing underlying nasal congestion.

Sleep Hygiene. Good sleep hygiene practices, such as avoiding blue light and alcohol before bed, creating a cool and dark sleep environment, and establishing a regular sleep schedule, can further improve sleep quality.

8. Children's Breathing: Setting the Stage for Lifelong Health

I am not exaggerating when I say that no child will reach their full genetic potential unless nasal breathing and functional breathing are restored.

Early Intervention. Establishing healthy breathing habits in childhood is essential for proper facial development, cognitive function, and overall health. Mouth breathing can lead to long face syndrome, crooked teeth, and learning difficulties.

Creative Techniques. The book provides playful exercises, such as "Mouse Breathing" and the "Steps Exercise," to engage children in breathing retraining. These exercises encourage nasal breathing, diaphragmatic breathing, and reduced breathing volume.

Parental Role. Parents play a crucial role in monitoring their children's breathing and reinforcing healthy habits. This includes ensuring nasal breathing during rest, exercise, and sleep, and seeking professional help for any underlying nasal obstructions.

9. Female-Specific Breathing Considerations: Hormones and the Breath

There is a strong connection between respiratory chemistry and cyclical fluctuations in sex hormones.

Hormonal Influence. Female sex hormones, particularly progesterone and estrogen, have a significant impact on breathing patterns. Fluctuations in these hormones during the menstrual cycle, pregnancy, and menopause can affect respiratory rate, blood CO2 levels, and susceptibility to respiratory symptoms.

Tailored Strategies. The book provides tailored breathing strategies for women at different stages of life, including managing PMS symptoms, supporting healthy pregnancy, and navigating the menopausal transition. These strategies focus on balancing the autonomic nervous system and addressing hormone-related breathing changes.

Beyond Reproduction. The importance of female hormones extends beyond reproduction. They are active in the nervous systems too.

Last updated: February 5, 2025