There is an optimal way of breathing for every person, depending on their unique physiology and the activity they’re engaged in. You can’t claim nasal breathing works across the board—try doing it during a breaststroke swim. Some people have deviated septums, chronic allergies, or a lifetime of poor breathing mechanics that need to be addressed before any ideal can be reached.
That said, a few foundational principles apply to almost everyone:
-
Which airway you’re using—nasal or mouth.
-
The duration of your inhale and exhale.
-
Breath retention.
-
Having go-to techniques for releasing diaphragm tension under stress.
Another important focal point is syncing breath with movement. In meditation or motion, it's helpful to ask: Which part of the breath cycle best supports this action?
Take a simple exercise like a bicep curl with dumbbells. Is it more effective to inhale or exhale during the lift? Generally, exhaling during the exertion phase (the lift) and inhaling during the release (the downstroke) creates more stability.The exhale is optimal to stabilize the core and reduce blood pressure spikes. But as stamina and awareness develop, we can begin to experiment—just like a musician who knows when and how to play with timing. Breath becomes rhythmic, intentional, and expressive.
The deeper point is this: breathing is adaptable. It’s both a science and an art. We can explore variations—adding throat constriction, humming, pursed-lip exhalation, tongue placement, alternating nostril use, and more.
These are tools, not rules. Dogma has no place in breathing practice. In fact, rigidity is often a sign of limited understanding, in any discipline. True breathwork is curious, observational, and responsive. It’s about tuning in—not checking boxes.