Why Breath Training Matters
Lisa Stavrakas, LMT
May – June 2026 • Vol 4, No 22
Do you primarily breathe through your mouth? Do you snore or struggle with sleep apnea? If you answered yes to any of these questions, your breathing patterns may be working against your health—not for it. Breathing is something we do automatically, yet how we breathe has a profound impact on our energy, stress levels, sleep quality, and overall well-being. The good news is that breathing is also trainable.
The Problem with Mouth Breathing
Humans are naturally designed to breathe through the nose. However, many people develop the habit of mouth breathing—often as a response to stress or environmental factors. Mouth breathing tends to be shallow, drawing air only into the upper portion of the lungs. This type of breathing can trigger the body’s stress response, activating the sympathetic nervous system (fight-or-flight) and increasing cortisol levels.
Over time, this pattern can lead to a cascade of dysfunctions:
- Reduced oxygen exchange and increased fatigue
- Tightness in the chest, ribs, neck, and shoulders
- Decreased lymphatic circulation and waste removal
- Stiffness in the thoracic spine
- Reduced diaphragm function
- Digestive issues due to diaphragm tension
- Increased snoring and sleep disturbances
- Sinus congestion from underuse
Shallow breathing doesn’t just affect the lungs—it impacts the entire body.
Why Nasal Breathing Is Essential
Nasal breathing supports optimal health in several key ways. The nose acts as a natural filtration system, helping to remove viruses, pollutants, and bacteria be-fore they enter the body. It also allows air to reach the lower lungs, where oxygen exchange is more efficient.
Breathing through the nose activates the parasympathetic nervous system—the “rest and digest” state—helping to calm the body, improve digestion, and reduce stress. It also enhances nitric oxide production, which improves circulation and oxygen delivery throughout the body.
The Role of the Diaphragm
At the center of effective breathing is the diaphragm—the body’s primary respiratory muscle, often referred to as the “second heart.” A Pub Med article on how the diaphragm plays an indirect role in cardiac function mentions how heart failure is associated with diaphragmatic dysfunction, along with symptomatic manifestations—such as fascial muscle atrophy and weakness.
The diaphragm plays three critical roles: Respiration, Digestion, and Postural Stability. Yet, most adults use only a small fraction of their diaphragm’s full range of motion. This inefficiency can overburden the heart, contribute to high blood pressure, and impair overall circulation. When the diaphragm becomes tight or restricted, it affects not only breathing but also posture, digestion, and core stability.
Releasing Tension to Restore Breath
Proper breathing isn’t just about technique—it’s about restoring mobility. Restrictions in the muscles involved in respiration—such as the neck, chest, ribs, and serratus anterior (a side muscle along the top ribs)—can limit the ability to breathe deeply. Releasing tension in these areas is the first step to-ward retraining the breath.
Historical research, including work by Carl Stough, demonstrated that restoring mobility in the torso and rib cage could help patients relearn deep, functional breathing.
The Power of the Exhale
One of the most overlooked aspects of breathing is the exhale. Short, rapid breathing cycles stimulate the stress response, while slow, controlled exhales activate the calming parasympathetic system. Learning to extend and control the exhale can significantly reduce stress and improve overall breathing efficiency.
Breath Retention and Nervous System Balance
Breath retention—both conscious and unconscious—also plays a role in respiratory health. Unconscious breath holding can occur during stress, sleep apnea, or even while working. In contrast, conscious breath retention techniques can be beneficial when practiced intentionally.
Controlled breath retention (intermittent hypoxia) may:
- Increase CO2 tolerance
- Reduce stress and lower cortisol
- Stimulate nitric oxide production
- Support cellular regeneration
Practices such as kumbhaka (breath holding) and other pranayama techniques help build awareness and control over the breath.
Strengthening the Respiratory System
Breathing can be trained much like any other physical system. Techniques such as resisted nasal breathing—where airflow is slightly restricted during inhalation—can strengthen the diaphragm and respiratory muscles while calming the nervous system. Modern methods like inspiratory muscle training (IMT) and traditional practices such as pranayama both emphasize controlled breathing to improve function and resilience.
Low Pressure Fitness (LPF): A Holistic Approach
Low Pressure Fitness is a training system that integrates breathwork, posture, and core stability. Rooted in hypopressive techniques developed in Spain, LPF focuses on reducing excessive intra-abdominal pressure while strengthening deep core muscles. This method combines:
- Breath Control
- Myofascial Stretching
- Postural Training
- Neurodynamic Techniques
The goals of LPF include:
- Strengthening deep abdominal and pelvic floor muscles
- Improving posture and spinal stability
- Enhancing respiratory function
- Supporting circulation and venous return
- Preventing injuries & herniation
- Reducing symptoms of urinary incontinence
- Improving overall quality of life
By coordinating breath with movement, LPF creates a balanced and efficient core system.
A Return to Natural Breathing
Both ancient traditions like pranayama and modern scientific research point to the same conclusion—optimal breathing matters! It’s essential for health because it:
- Releases muscular tension
- Restores nasal breathing
- Strengthens the diaphragm
- Improves posture & core stability
We can enhance oxygenation, increase energy, reduce stress, and support the body at a cellular level.
Breathing is more than a basic function—it’s a powerful tool for transformation. And with the right training, it’s one of the most accessible ways to improve your health and vitality.
Lisa Stavrakas is an LMT, a Yoga Instructor, and an Ayurvedic Wellness Coach. Lisa has added Low Pressure Fitness to her holistic offerings for optimal health. She works with clients remotely through private online sessions and offers both in-person and virtual classes for those seeking guided support on their wellness journey.