Your Best Fitness Tool Is Always with You

Breathing is good for you—something I’ve heard my entire life. Of course it is, I used to think. If we stop breathing, we’re dead. Obvious, right?

But as a Happiness Studies Academy student, I’ve learned that how we breathe makes a big difference. There’s correct and incorrect breathing. Shallow vs. deep breathing. Chest breathing vs. belly breathing.

Good breathing is essential to our longevity and well-being. Poor breathing habits can exacerbate—or even cause—several health issues, including cancer, depression, heart disease, ADHD, and others. So why do we have so much trouble with breathing? Part of the answer lies in the story of our nasal passages, which have become narrower over the course of evolution. Our ancestors had broader nasal passageways that allowed for deeper breathing. Additionally, their skulls were shaped with more protruding chins, which helped keep the nasal passages more open (Nestor, 2021)

What Happens When We Breathe?

In his book “Conscious Breathing” Anders Olsson explains:

We take 20,000 to 25,000 breaths each day. Each inhale delivers oxygen to the lungs, where it moves into the bloodstream and is carried to our organs, enabling them to function. Breathing also regulates the nervous system and supports emotional balance.

Nasal breathing, in particular, is healthier. It filters out harmful bacteria, viruses, and airborne toxins, delivers more oxygen, and sends air deeper into the lungs. It also positively affects the nervous system:

  • Inhale = activates the sympathetic nervous system (our energizing mode)

  • Exhale = activates the parasympathetic nervous system (our calming mode)

Longer exhales are especially calming, which is why many breathing techniques emphasize them. When we breathe out, we eliminate monoxide from our body. Proper breathing improves cardiovascular function, reduces the risk of heart disease, lowers cortisol levels (stress hormone), and even enhances sleep quality.

My Breathing Journey

Throughout my career—and life—I practiced shallow breathing. My chest would rise and fall, but not my belly. In stressful meetings, my breathing became even more shallow. Hustling from one meeting to the next, hunched over at my desk, I was unknowingly making it worse. Poor posture restricts proper breathing even more.

A few months ago, I began practicing breathing exercises. At first, it felt awkward. But now I’m hooked—because I sleep better and feel calmer and more centered throughout the day.

Here are three simple techniques you can do at your desk to reduce stress and restore balance:

1. Diaphragmatic (Belly) Breathing

Breathe deeply through your nose so that your belly—not just your chest—rises. Then exhale fully. You can do this sitting or lying down. Placing one hand on your chest and one on your belly can help you feel the movement.

2. 4-7-8 Breathing

  • Inhale through your nose for 4 seconds

  • Hold your breath for 7 seconds

  • Exhale through your mouth for 8 seconds

This method extends your exhale, calming your nervous system.

3. Box Breathing

Visualize a square.

  • Inhale for 4 seconds

  • Hold your breath for 4 seconds

  • Exhale for 4 seconds

  • Hold again for 4 seconds

Repeat the cycle, tracing the sides of the box with your mind.

You’ll find plenty of other breathing methods online, but I chose these three because they’re discreet and easy to practice—even in the middle of a busy workday.

Give them a try. After all, proper breathing is the essence of life—and your best fitness tool is already within you.

References:

Nestor, James (May 26, 2020). Breath: the new science of a lost art. Riverhead Books

Olsson, Anders. (August 1, 2014). The power of your breath. Sorena AB.  

Medical News Today. Jenna Fletcher (August 21, 2204). How to use 4-7-8 breathing for anxiety. Accessed July 2025. https://www.medicalnewstoday.com/articles/324417

Cleveland Clinic (March 30th, 2022). Health Library. Articles. Diaphragmatic Breathing. Accessed July 2025. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

Healthline. Ana Gotter (February 4th, 2025). Box Breathing. Accessed July 2025. https://www.healthline.com/health/box-breathing

 

Martina Kuhlmeyer