Breathe Better. Live Better. #28

Here’s a powerful insight: The way you breathe affects everything—from your energy and focus to your sleep and resilience.

Most of us breathe incorrectly without even realizing it. We over-breathe, mouth-breathe, and miss out on the benefits of slow, nasal breathing. Patrick McKeown, author of The Oxygen Advantage, teaches us that proper breathing isn’t just a habit—it’s a foundation for health and performance.

Check out the Notes on his great book and Optimal Breathing 101 for more.

Why Proper Breathing Matters

1. Nasal Breathing Optimizes Oxygen. Breathing through your nose slows your breath and improves oxygen delivery to your cells, boosting your energy and mental clarity. Your nose also filters, warms, and humidifies air, making it ideal for your lungs.

2. Mouth Breathing Causes Stress. Mouth breathing leads to over-breathing, activating your fight-or-flight response and increasing stress levels.

3. The Power of Slow, Light, Deep Breaths. Slow nasal breathing activates your parasympathetic nervous system (your “rest-and-digest” mode), reducing stress and improving focus.

The Buteyko Method

Patrick McKeown builds on the work of Dr. Konstantin Buteyko, who developed a method to correct over-breathing and improve overall health.

The Buteyko Method emphasizes:

1. Breathing Through Your Nose. Always—whether awake or asleep.

2. Slowing Your Breathing. Take fewer, lighter breaths to regulate carbon dioxide levels and optimize oxygen delivery.

3. Building a Healthy Breath-Hold. Short pauses after exhaling increase your body’s tolerance for carbon dioxide, improving oxygen efficiency.

Again, check out the Notes and Optimal Breathing 101 for more.

This method has been shown to improve sleep, reduce anxiety, and enhance athletic performance.

I swear by it. It is tied for first as the most powerful thing I have ever done to enhance my sense of energized tranquility, calm confidence, etc.

The Heroic Elite Mindset

At Heroic Elite, we see breathing as a non-negotiable fundamental of energy mastery. Breathe properly, and you set the foundation for thriving in every area of your life.

Every breath is an opportunity to anchor yourself in the present, reduce stress, and fuel your Soul Force. It’s simple, powerful, and transformative.

Action for Today

Practice nasal breathing:

1. Check In Right Now: Are you breathing through your nose or mouth? Shift to nasal breathing.

2. Slow Down: Take 10 slow, light, deep breaths, focusing on exhaling fully.

3. Try Breath-Holds: After exhaling, hold your breath for 5–10 seconds and notice how it calms your mind.

Breathe better. Thrive better. Let’s go.

P.S. Studies show that nasal breathing improves oxygen efficiency, reduces stress, and enhances athletic performance.

P.P.S. For more on this, check out the Philosopher’s Notes on:

• The Oxygen Advantage by Patrick McKeown
• The Power of Your Breath by Anders Olsson
• The Healing Power of the Breath by Richard P. Brown