Breathe Your Way to Better Health: Unlocking the Power of Breathing Techniques
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Dr. Kevin Schultz explores the transformative power of breathing techniques on physical and emotional health. He discusses how different breathing patterns, often referred to as breathwork, can either calm or stimulate the nervous system, impacting stress levels, recovery, focus, and energy.
Dr. Schultz introduces two specific techniques: the physiological sigh, which calms the nervous system and aids in recovery, and cyclic hyperventilation, which stimulates the nervous system to enhance focus and energy. He also touches on the benefits of mouth taping for improved sleep quality and oxygenation. Throughout the episode, Dr. Schultz emphasizes the importance of incorporating simple breathing habits into daily life for long-term health benefits.
Can Changing How You Breathe Really Improve Your Health?
It might sound too simple to be effective, but breathing patterns are one of the most powerful tools we have for nervous system regulation, stress relief, focus, and recovery—and most people are doing it wrong without even realizing it.
When you’re angry, anxious, or overwhelmed, your breath becomes shallow and fast. This signals your body to release more stress hormones like cortisol, spike blood pressure, and keep you in a fight-or-flight loop. Over time, this chronic stress physiology damages immune function, disrupts sleep, and impairs recovery from exercise, illness, or emotional strain.
But when you breathe slowly and intentionally, your body enters a rest-and-repair mode, lowering cortisol and allowing true healing to begin.
What Is Breathwork—Really?
Breathwork is the intentional use of specific breathing techniques to influence your physical and emotional state. While the word might sound “crunchy” or “woo,” the science is robust. Breathing directly controls the autonomic nervous system, which governs your heartbeat, digestion, hormonal response, and stress regulation.
At its core, breathwork is about reclaiming control over your nervous system. You’re tapping into biological processes already happening in your body—just directing them with purpose.
There are hundreds of techniques out there, but Dr. Schultz shares the two that he finds to be most practical and effective for everyday life.
Technique #1: The Physiological Sigh
Calm Your Body. Reset Your Nervous System.
The physiological sigh is one of the fastest ways to reduce stress, anxiety, and high cortisol. It’s so effective that your body already does it automatically—often without you noticing. Think of the reflexive sigh after crying or during a moment of relief.
Why it works:
Offloads excess carbon dioxide
Activates the parasympathetic nervous system
Quickly reduces cortisol, blood pressure, and heart rate
How to do it:
Inhale deeply through your nose.
When you feel full, take a second short nasal inhale.
Slowly exhale through your mouth until lungs are empty.
Use this anytime your body feels overwhelmed: during stressful conversations, right after a workout, before sleep, or even during transitions in your day.
When to use it:
Between sets during exercise to accelerate recovery
Before bed to calm your mind and body
After stress to prevent a cortisol spike from lingering
Even just 1–3 physiological sighs can shift your entire state within seconds.
Technique #2: Cyclic Hyperventilation
Energize Naturally. Boost Focus & Mood.
If the physiological sigh is your brake pedal, cyclic hyperventilation is the gas. This technique stimulates your sympathetic nervous system in a healthy way—boosting energy, mental clarity, and mood without relying on stimulants like caffeine.
Why it works:
Increases oxygen circulation
Stimulates release of dopamine and norepinephrine
Boosts alertness without the crash
How to do it:
Take a deep nasal inhale.
Exhale quickly through your mouth.
Repeat this cycle 25 times.
After the final breath, fully exhale and hold your breath for 25 seconds (or as long as is comfortable).
Repeat up to 3–5 rounds.
Start slow. Lightheadedness is normal at first. Never perform while driving or in water.
When to use it:
Morning routines to help you wake up
Pre-workout to enhance performance
Before mentally demanding tasks for better focus
Dr. Schultz calls this “health stacking” when combined with grounding, sunlight exposure, and movement—a powerful way to start your day.
Bonus Practice: Mouth Taping for Better Sleep
Mouth taping may sound extreme, but for many, it’s a simple hack that drastically improves sleep quality, reduces snoring, and supports nasal breathing, which is critical for proper oxygenation, immune health, and even brain detoxification during sleep.
Why nasal breathing matters:
Increases oxygen absorption
Boosts nitric oxide (which improves circulation and lowers blood pressure)
Reduces mouth dryness, snoring, and even mild sleep apnea
The Schultz family tapes their mouths nightly and even the kids prefer it now—because they wake up feeling more refreshed and clear-headed.
Mouth taping can also be used during the day if you’re a habitual mouth breather, especially while working at a desk or during meditation.
The Foundational Health Pillars & Breathwork
Breathwork directly supports each of the five foundational pillars of health:
Nutrition: Calms emotional eating triggers and improves digestion by reducing stress.
Motion: Enhances exercise recovery, balances cortisol post-workout.
Hydration: Proper breathing improves cellular oxygenation and hydration signaling.
Recovery: Key to deep sleep, nervous system reset, and healing.
Intention: Breath brings focus, grounding, and present-moment awareness.
Key Takeaways
Breathwork isn’t flashy. It isn’t trending on your For You Page. But it works—and it’s been working since the beginning of time. The body already knows how to heal. Your job is to give it the right environment. Sometimes, all that takes is two deep breaths and a little intention.
You’re already breathing—why not breathe better?
Physiological sighs quickly down-regulate stress.
Cyclic hyperventilation provides natural energy and focus.
Mouth taping improves sleep, recovery, and nasal breathing.
Breathwork is free, natural, and immediately effective—no supplements, no side effects, just results.
Final Thoughts: You Don’t Need More—You Need Simplicity Dr. Schultz’s message is clear: success equals simple habits performed daily over time. Start today. Teach your kids. Lead by example. And breathe your way to look better, feel better, and heal better.
