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For most of my life, breathing was an afterthought - literally just something my body did on autopilot. But once I started exploring breathwork techniques, I realized there’s a whole world of potential in simply controlling our inhalations and exhalations. It doesn't matter if you’re an athlete, a parent chasing down kids, or a first responder facing high-stress calls, focusing on your breathing can help you stay calm, increase performance, and improve your health.
Im about to take you through how breathwork actually works, break down the popular methods like Wim Hof breathing and box breathing, and explore other techniques some other great options like 4-7-8 breathing, and Holotropic practices. Along the way, we’ll see how breathwork can enhance mental clarity, help reduce stress, and support physical performance.
How Breathwork Affects the Body
Breathing might seem simple, but it’s deeply tied to our nervous system, hormonal balance, and cardiovascular function. When we consciously change our breathing patterns, we can shift our bodies from a “fight-or-flight” state (sympathetic nervous system) toward a more relaxed, “rest-and-digest” state (parasympathetic nervous system).
The Science in Brief
Oxygen and CO₂ Levels: By manipulating inhale-exhale ratios, we influence blood CO₂ content, which can alter blood pH, affecting energy levels and perceived stress.
Heart Rate Variability (HRV): Slower, deeper breathing can increase HRV, a key metric of cardiovascular health and resilience.
Focus & Mental State: Studies show that mindful breathing practices can enhance executive function (decision-making, attention), which is especially helpful in high-pressure jobs like firefighting or paramedicine.
Research published in Frontiers in Human Neuroscience (2017) indicated that deep, controlled breathing lowers cortisol levels and reduces markers of stress.
Wim Hof Breathing: Tapping into the Body’s Potential
What It Is
Wim Hof - known as “The Iceman” - has popularized a breathing technique combining deep, rhythmic inhalations with intentional breath holds. This method often pairs with cold exposure (like ice baths), but you can start to practice the breathing element alone, then worry about cold plunging later.
How It Works
30–40 Deep Breaths: Rapid, forceful inhales through the nose or mouth, filling up the lungs, then passive exhales.
Breath Hold: After the final exhale, hold your breath as long as comfortable.
Recovery Breath: When you must inhale, take one deep breath in, hold for ~15 seconds, then release.
Because you’re hyper-oxygenating, your CO₂ levels drop, allowing you to hold your breath longer. This can lead to tingling sensations or lightheadedness, so practicing in a safe environment (e.g., seated or lying down) is critical.
Benefits
Stress Resistance: Many Wim Hof practitioners report reduced anxiety, which can be supported by the method’s ability to lower stress hormones.
Enhanced Focus: The intense, rhythmic breathing can boost alertness—helpful before a workout or a demanding shift.
Immune Support: Preliminary research suggests it may stimulate certain immune responses, though more studies are needed for definitive claims.
Box Breathing: Finding Calm in 4 Equal Parts
What It Is
Box breathing, involves dividing your inhale, hold, exhale, and hold phases into equal lengths—commonly 4 seconds each. It’s a simple, accessible technique that you can do in the car, at your desk, or between calls on shift.
How It Works
Inhale for a count of 4.
Hold your breath for a count of 4.
Exhale for a count of 4.
Hold again for a count of 4.
Repeat for at least 4–5 cycles.
This steady rhythm helps regulate the nervous system and is frequently used by military personnel and first responders to stay calm under pressure.
According to a 2018 study in the Journal of Special Operations Medicine, box breathing helped decrease sympathetic overdrive, leading to lower heart rates and improved focus.
Benefits
Immediate Relaxation: Quickly lowers heart rate, making it perfect for short breaks during chaotic schedules (e.g., EMS shifts).
Enhanced Mental Clarity: The structured pattern keeps your mind from racing, promoting a meditative effect.
Easy to Learn: No special training or environment required—just a timer or internal counting.
Other Breathing Techniques Worth Exploring
4-7-8 Breathing
Inhale through the nose for a count of 4.
Hold for a count of 7.
Exhale through the mouth for a count of 8.
Developed by Dr. Andrew Weil, this method targets relaxation and is often recommended for falling asleep. The extended exhale phase encourages CO₂ release and a parasympathetic shift.
Holotropic Breathwork
Origin: Created by Dr. Stanislav Grof, holotropic breathwork involves fast, deep breathing sessions, often paired with music and bodywork.
Goal: Achieve an altered state of consciousness for emotional release and personal insight.
Caution: Should be done under trained supervision if you’re exploring it for self-discovery or therapeutic reasons.
Buteyko Method
Concept: Focuses on shallow, nasal breathing to increase tolerance to CO₂.
Used For: Managing conditions like asthma or improving athletic endurance through better breath control.
How Breathwork Improves Overall
Health & Fitness
Physical Endurance & Performance
Oxygen Efficiency: Better-controlled breathing means more efficient oxygen delivery to muscles. This can delay fatigue in activities like running, cycling, or lifting.
Recovery: Slow, deep breaths stimulate parasympathetic activation, speeding up heart rate recovery between intervals or after intense lifts.
Mental Resilience
Stress Reduction: A 2020 review in Frontiers in Psychology found that deliberate breathwork can lower anxiety and improve coping strategies, especially relevant in high-risk jobs like law enforcement or paramedicine.
Focus & Clarity: Calming the body leads to improved mental acuity, helping you make quick, sound decisions—vital if you’re responding to emergencies or a just pushing for a new PR.
Emergency Services Application
On-the-Job Calm: In the back of an ambulance or on the fire ground, controlling your breath can help steadfast concentration during those chaotic moments.
Post-Call Recovery: After a incident, a quick box breathing or 4-7-8 session can help you decompress, preventing chronic stress buildup.
Shift Transition: When switching from nights to days, or vice versa, breathwork can help rebalance your circadian rhythm and lower cortisol for better sleep.
Practical Tips for Incorporating Breathwork
Start Small
1–3 minutes of deliberate breathing daily. Whether it’s Wim Hof, box breathing, or 4-7-8, consistency is more important than length.
Experiment with different techniques to find which resonates best with your goals—energizing vs. relaxing.
Timing Matters
Morning or Pre-Workout: Techniques like Wim Hof breathing can energize you.
Evening or Pre-Sleep: Box breathing or 4-7-8 can wind you down, promoting restorative rest.
Stay Safe
If you try more intense methods (e.g., Wim Hof, Holotropic), ensure you’re seated or lying down in a safe, controlled environment to avoid dizziness or fainting.
If you have respiratory conditions or other health concerns, consult a professional before diving into advanced techniques.
Combine with Other Wellness Habits
Pair breathwork with light stretching or mobility work for a quick, rejuvenating routine.
Integrate breath control into your strength training—e.g., exhaling on exertion, inhaling on the eccentric. This synergy can boost lifting stability.
Breathwork is a foundation pillar in successful training and stress-management routines. Each technique offers unique benefits, but the simply fact is it doesn't matter whether you’re training to PR a heavy squat, or gearing up for a 12-hour EMS shift. By mastering your breath, you’re gaining an edge - lowering stress, enhancing focus, and improving physical performance.
Give yourself just a few minutes each day to explore these approaches, and you’ll likely see (and feel) the difference.
Written by Chris Gilbert
Owner & Head Coach, TNT Fitness
NCCPT | Nutritionist | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
Cited Resources
Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353.
Brown, R.P., Gerbarg, P.L. (2009). Yoga Breathing, Meditation, and Longevity. Annals of the New York Academy of Sciences, 1172(1), 54-62.
Russo, M.A., Santarelli, D.M., O’Rourke, D. (2017). The Physiological Effects of Slow Breathing in the Healthy Human. Breathe, 13(4), 298-309.
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