What Your Breath Says About You 🧐

Good Morning!

Before we dive into today’s topic, I want to share a simple practice that ties it all together—something I call Move and Breathe.

Breath is more than just oxygen in and out. It’s a window into your nervous system, your stress levels, your recovery, and even your ability to focus. The problem? Most people move all day with tension in their bodies, barely aware of how they’re breathing. Over time, that tension becomes their default state—and it shows up everywhere, from aches and stiffness to poor sleep and constant stress.

Move and Breathe is my way of helping you break that pattern. It’s a short, mindful movement session that pairs gentle mobility work with intentional breathing. The goal is simple: release unnecessary tension, reconnect with your body, and train your ability to pay attention. Because if you can’t pay attention, you’ll struggle to build any habit—whether it’s fitness, nutrition, or stress management.

If you’re an in-person or online SFC member, you already have a full library of Move and Breathe videos in your EverFit Training app. But I want everyone to experience it, so I’m sharing one with you today: Click HERE to follow along.

This sets the stage perfectly for what we’re about to talk about—why your breath matters, how to read it, and how to use it to change your state.

This morning’s email is a bit long—shocker, I know —but it’s packed with info you can actually use. Yes, there’s a little science, but also practical tools you can apply today.

We’re scratching the surface of how your breathing impacts your life. If you want to go deeper, I’ve linked some great resources at the end.

Why This Matters

Life’s comforts and tech advancements are a double-edged sword. Modern life has given us incredible benefits—but it’s also disconnected us from our own biology.

Think about it:

• Most people grow up with zero foundational understanding of their own species.
• We’re told to sit at desks for 12+ years, then spend adulthood at more desks in artificial environments.
• No one teaches us how our nervous system works, what emotions are, or how to manage them.

As Jesse Coomer says:

“No wonder we don’t sleep well, suffer from anxiety, and struggle to understand what our physiology is trying to tell us!”

Here’s the good news: you were born with a powerful, ancient tool to help you understand yourself—your breath.

Breath as a Tool

Breath awareness is one of the fastest ways to manage your mental and physical state.

“Your breath is a form of self-talk… a constant stream of communication that affects everything from our mood to our blood pressure.” — Jesse Coomer

So… what’s your breath telling you?

Where to Start

1. Notice your breathing.

• Fast, shallow breaths? You might be stressed or sleep-deprived.
• Sighing a lot or holding your breath? That’s a clue, too.

2. Match your breath to the moment.

• Breathing drills can help regulate your arousal state—it’s not always about calming down.
• Breath work isn’t one-size-fits-all; our CO₂ tolerance levels vary.

3. Test your CO₂ tolerance.

• Take the CO₂ Tolerance Assessment at SH//FT.
• It’s a simple test that shows how sensitive you are to CO₂, where your nervous system sits, and how reactive you are to stress.

Nasal vs. Mouth Breathing

• Nasal breathing is your body’s primary method. The mouth is secondary—used only in certain situations (exercise, high exertion, congestion, etc.).
• The nose’s “two straws” pull air deeper into your lungs, where more blood and alveoli help capture oxygen and release CO₂, allowing for better tissue perfusion.
• Ideally, breathe through your nose when calm and at rest. Yes, there are exceptions—like congestion or mechanical issues—but before blaming a deviated septum, know that you can still practice nasal breathing and improve over time. Many people have proven results.
• The mouth has one large opening, which moves air in and out quickly but doesn’t create the same suction and pressure that the nasal passages do. This means mouth breathing often limits how deeply air reaches the lower lobes of the lungs.
• The lower lobes are rich in blood supply and alveoli, making them more efficient for oxygen exchange. Breathing through your nose maximizes your ability to deliver oxygen to your tissues and remove CO₂ effectively.

Why CO₂ Matters

Here’s the surprising part:

• The urge to breathe is triggered by high CO₂, not low oxygen.
• If CO₂ is too low, red blood cells can’t efficiently deliver oxygen to tissues.
• The more you tolerate CO₂, the better your body can use oxygen.

You can improve CO₂ tolerance by practicing the breathing protocol recommended from your CO₂ Tolerance Test.

When your sympathetic nervous system (fight-or-flight mode) kicks in—whether from real danger, exercise, or perceived stress—your breathing speeds up to meet increased energy demands. This creates more CO₂ in the blood, which heightens your urge to breathe.

In the modern world, many of us live with chronic, unchecked stress, which keeps us in that sympathetic state far too often. This means:

• You may be breathing more than necessary for the situation.
• You offload too much CO₂, reducing oxygen delivery to tissues.
• Your body stays in a constant “high alert” mode, draining energy and focus.

The key is to first become aware of how you’re breathing.
Ask yourself: Does my breathing match the demands of this moment?

If you’re folding laundry and mouth-breathing, your breathing strategy doesn’t match your activity—and that mismatch affects everything from your energy to your stress levels.

Bottom line: Breath awareness isn’t just “woo-woo”—it’s physiology. By learning to read and adjust your breathing, you can influence your nervous system, manage stress, and improve performance in every area of life.

Want to learn more?
Listen to my friend and coach Emily Hightower on the Firefighter Craftsman Podcast (Episodes #15 & #16) HERE. She explains how to read your state, understand your breath, and start a breath practice.

Books worth reading:

The Language of Breath

Breath

The Oxygen Advantage

Your breath is with you every moment of your life—it’s the easiest tool to access and the most overlooked. Start paying attention to it, and you’ll notice changes not just in how you move and train, but in how you feel, focus, and recover.

If you want to take the guesswork out of improving your fitness, recovery, and resilience, that’s exactly what we do at SFC Fitness & Health. Whether you’re in Boerne or training online, we’ll help you build a body that’s capable for life—one breath, one movement at a time.

Click here to get started