The way most of us breathe — shallow and fast — can trigger stress and anxiety by activating the body’s fight-or-flight response. Over time, this leads to chronic stress, poor sleep and reduced immune function. But with intentional breathing techniques like breath retention, you can turn every breath into a tool for stress relief and better health.

Breath retention, or holding your breath after inhalation and exhalation, is a simple yet transformative practice that trains your body to handle stress more effectively by increasing your carbon dioxide (CO2) tolerance. This improved CO2 tolerance helps better regulate your nervous system, making you more resilient to stress and anxiety while boosting endurance and mental clarity.

Incorporating breath retention into my daily walks has been a game-changer. It doesn’t require extra time, but it delivers incredible benefits. While walking my dog, I practice short breath holds — 10 to 20 seconds after each inhalation and exhalation — and immediately notice improvements in focus, relaxation and overall energy.

If you’re curious about how to start, here’s a simple challenge: inhale deeply, hold your breath for 10 seconds, then exhale slowly. Reverse this by exhaling fully, then holding your breath for as long as you comfortably can. Over time, you’ll notice improved control, reduced anxiety, and greater mental clarity.

Whether you’re looking to optimize your workouts, calm your mind, or address stress and anxiety, breath retention is a practical and accessible solution. These breathing techniques can fit seamlessly into your day, transforming how you feel and function with every breath. Remember, the journey to better health often starts with something as simple as slowing down and reconnecting with your breath.

Learn more:

The Surprising Health Benefits of Breathing Through Your Nose: https://michaelkummer.com/nose-breathing-benefits/

Thank you to this episode’s sponsor, OneSkin!

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In this episode:

00:00 - Intro

01:12 - Benefits of breath retention holds

03:45 - CO2 tolerance explained

06:13 - Practical techniques for breath holds

08:15 - A challenge to improve your breathing

09:18 - Next episode’s preview

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[Medical Disclaimer]

The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.

[Affiliate Disclaimer]

I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code.

#PrimalShift #OptimalHealth #AncestralLiving #BreathTechiniques #Breathing #BreathRetention

75: Use this Breath technique for Better Focus, Fitness, and Calm!