A man in a blue shirt meditates with closed eyes, a calm expression, and stress-reducing breathing techniques under a soft pink sky in the background.

What Your Breathing Reveals About Your Stress

April 21, 2024
2 minute read

In today’s chaotic, fast-paced world, chronic stress has become an epidemic, affecting our health, performance, mood and overall well-being. One of the most revealing indicators of our capacity to manage stress can be found in the way we breathe. Our breathing serves as a barometer for our emotional and physiological state.

Enter the Carbon Dioxide Tolerance Assessment, a simple yet profound reflection of our nervous system’s response to stress. Here’s how to do the test:

Find a Quiet, Comfortable Space: Sit or lie down in a calm environment, ensuring you’re comfortable and undisturbed.

Begin With Three Nasal Breaths: Take three calm, deep breaths through your nose, focusing on filling your lungs fully and exhaling completely without rushing.

Take One Large Nasal Inhale: After your third exhale, inhale deeply through your nose, filling your lungs to capacity.

Do a Maximum Exhale Through Your Nose: Gently exhale through your nose for as long as possible, releasing the air in a controlled, steady stream.

Measure the Exhale: Use a stopwatch to measure the duration of your exhale, starting the timer as soon as you begin exhaling and stopping when you’ve fully exhaled.

The time of your maximum exhale reflects your CO2 tolerance. Longer exhale times are indicative of a greater ability to tolerate CO2, a key marker of respiratory efficiency and an indicator of a balanced nervous system.

Improving our CO2 tolerance, which directly builds our resilience to stress, can be approached through various practices. Consistent, mindful nasal breathing exercises, combined with activities that promote relaxation and respiratory efficiency, such as yoga and meditation, can enhance our ability to remain calm and breathe efficiently under pressure. Mindful breathing during strength and cardiovascular training also play a crucial role in enhancing our tolerance to stress.

By gaining awareness and learning to optimize our breathing, we unlock perhaps the most powerful tool for enhancing our well-being, and stress tolerance.

by Coach PK Mills

Longevity Path Founder PK Mills has been at the forefront of health and performance optimization for over two decades. A former university All-Canadian in track & field, two-time Canadian National champion in powerlifting, and a bronze medalist at the World Powerlifting Championships, Coach PK has guided hundreds of individuals along with teams and businesses to optimize their health and enhance their performance.

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