The Power Of Our Breath By Stuart Sandeman

How are you breathing right now?

It may seem like a trivial question, but your breathing can reveal how much stress you’re under and what your emotional state is. It can even hold the key to healing trauma. That’s just from observing your breathing over the last 20 seconds.

Yes, right under your nose, you have an untapped resource fueling your every thought, feeling, decision, and action. By learning to use it, you can manage your emotions, and navigate life with more ease.

Breathing, in its simplest form, is all about energy. When you breathe, oxygen combines with glucose to create ATP, an energy source that powers your cells.

This means, how you breathe depends on the energy you need—or how much energy your mind thinks you need. For instance, if you encountered a grizzly bear while walking, your breathing would immediately increase to trigger your nervous system into sympathetic mode, providing the extra energy boost needed to either run to safety or attempt to fight off the bear.

In our modern world you’re unlikely to encounter a grizzly bear, most of the threats you face are psychological rather than physical—financial worries, fears about the climate, health anxieties, and more. Your unconscious mind, that triggers your breathing, doesn’t know the difference between these worrisome thoughts and a physical threat (like the grizzly bear) so it triggers the same stressful breathing response: short, shallow breaths. By having awareness of your breathing, and taking control of it, you can use it as a tool to take charge of your nervous system when overwhelmed, worries or anxious. If you calm your breath, your mind will follow. Similarly, if you’re feeling exhausted, you can use your breath to create ‘eu-stress’, positive stress that can motivate you and give you energy when you need a pick me up.

Breath control gives you a sense of empowerment, allowing you to influence your state of being rather than being at the mercy of circumstances.

One of my favorite techniques starts with the simple phrase: “If in doubt, breathe it out.” An exhale twice as long as your inhale activates the parasympathetic nervous system. For example, inhale for four seconds, hold for four seconds, and exhale for eight seconds. This method helps calm the body and mind, counteracting stress responses. You’ll likely feel a difference after just one round, but consistency will enhance the benefits.

Breathwork helped me move through grief following the loss of my girlfriend to cancer. Amazed by its transformative power, I founded Breathpod to share conscious breathing with the world. Since then I’ve been able to help equip thousands of people and businesses with the tools they need to take back control of themselves and change their lives. Our small team offers courses, workshops, events, livestreams and educational content. My BBC Radio 1 show, the ‘Decompression Sessions,’ integrates breathwork and music with practical coaching tools to empower listeners—from lighthearted subjects like curing hangovers to deeper issues like managing grief and anger, all set to uplifting tunes.

Our mission is to share the transformative power of conscious breathing with the world

Music is a big part of what we do at Breathpod, it allows people to move through this practice in such a beautiful way. My book ‘Breathe In Breathe Out‘ has been another great way to share these tools with people. And I do a lot of work with brands and businesses such as Nike as one of their first ever global breathwork trainers. I’ve also been working closely with high-level athletes — most recently, the England team for the 2024 Euros, as well as Olympic athletes, UFC fighters, and some sports teams as well, such as the US rugby sevens team — on how we can use our breath as a tool to enhance our performance.

Breathwork isn’t reserved for a select few—it’s accessible to everyone. Whether you use it to relax, achieve goals, or transform your mindset, breathwork is a tool you can harness anywhere—from a mountaintop monastery to the train you take to work.

It’s such a lovely thing to help people to get in tune with their breath, whether it’s through the ups and downs of life’s challenges, running their first charity 5k or going for gold at the Olympics. It’s about giving people the tools to empower themselves to live a better, healthier life.

Here are five tips to integrate breathwork into your lifestyle:

1. Have a go-to breathing technique

In moments of stress or anxiety, use the “If in doubt, breathe it out” technique.

• Breathe in for four seconds
• Hold for four seconds
• Breathe out for eight seconds

This helps activate the parasympathetic nervous system, promoting relaxation.

2. Set your intention

Decide what you want to achieve with breathwork. Whether it's releasing a specific emotion or simply regulating your nervous system, keeping your goal in mind will help guide your practice.

3. Build a regular practice

Consistency is key. Even five minutes a day can make a significant difference. As you start to experience the benefits, such as improved mood and better sleep, breathwork will become a cherished part of your daily routine.

4. Integrate with other practices

Pair breathwork with other activities like yoga, meditation, or even daily chores. Combining practices can enhance their benefits and make breathwork a seamless part of your routine.

I love to box breathe as I walk to the bus stop, breathe in for four steps, hold breath for four steps, breathe out for four steps, and hold for four steps.

5. Embrace what comes up

Breathwork helps you feel the unfelt, or the feelings you have numbed yourself from feeling. So can be uncomfortable sometimes. Allow yourself to feel, full experience and release these feelings. Journaling or talking to a friend can help process what comes up during your practice.

For me, breathwork has undoubtedly the best thing I have ever come across for my personal well-being.

For more breathwork with Breathpod:

• Join our monthly Breathe to Align online workshop to start breathing together.
• Try our Breathing Basics or Stress & Anxiety course to learn to breathe on your own.
• Subscribe to our newsletter for news on our upcoming Breathpod App, launching soon.

About The Author Stuart Sandeman is a globally recognised breathing expert and performance coach. He is the Sunday Times best-selling author of Breathe In Breathe Out, host of BBC Radio 1’s Decompression Session and the founder of Breathpod, which helps individuals and groups reach their full potential through the power of breathwork and music. A Scottish judo champion, former financier and music producer, Stuart came to breathwork after losing his girlfriend to cancer at the age of just 31. He trained as a respiratory coach, studying eastern methodologies and western science. His distinctive approach, rooted in his winning mindset, experience of loss, and practical outlook, is designed to disrupt negative thought patterns, beliefs and habits so people can gain a healthier perspective on how they live. Stuart has since helped transform the lives of thousands of people, working with businesses such as Google, and Spotify, as well as Olympic athletes and creative artist. Stuart is also the global breathwork trainer for Nike. His work has been featured in numerous publications including The Times, The Evening Standard and The Guardian. Instagram: @breathpod LinkedIn: Breathpod