How Improper Breathing is Harming Our Health
- Brainz Magazine
- Sep 25
- 9 min read
Remington Steele is a holistic breathwork and mindfulness coach, doula, and speaker dedicated to helping individuals reconnect with themselves through the power of breath, emotional literacy, and community healing.
We often assume that because we’re alive, we must be breathing correctly, but nothing could be further from the truth. The reality is, most people are breathing in ways that silently sabotage their health every single day, shallow, rapid, mouth-based breaths that trigger stress responses, tighten the body, and disrupt vital systems. Improper breathing doesn’t just leave you tired. It elevates cortisol, weakens immunity, contributes to anxiety and depression, and slowly wears down the body from the inside out. You may be doing everything else “right,” eating clean, exercising, even meditating, but if your breath is dysfunctional, your foundation is cracked. The good news? The breath is trainable. And the moment you choose to breathe with intention is the moment your healing begins.
The pathway of the breath
The journey of a single breath begins at the nostrils, where air is filtered, warmed, and humidified before flowing through the nasal cavity, sinuses, pharynx, and larynx. From there, it travels down the trachea, branching into the bronchi and smaller bronchioles within the lungs, finally reaching the alveoli, tiny air sacs where oxygen is transferred into the bloodstream and carbon dioxide is collected for release. As oxygen-rich blood circulates through the heart to nourish every cell, the diaphragm simultaneously moves downward, creating space for the lungs to expand while gently massaging internal organs, aiding digestion, and promoting lymphatic flow. This muscular movement also stimulates the vagus nerve, directly influencing the nervous system and signaling whether we’re in a state of stress or safety. The exhale completes the process, releasing carbon dioxide back through the airways and out of the body, removing waste, regulating pH, and resetting the system. This full breath cycle is not just a mechanical exchange, it’s a vital rhythm that impacts immunity, mental clarity, emotional balance, and overall vitality.
The breath’s function
Every breath you take is both an action and a signal, a continuous conversation between your body and brain. As you inhale, stretch receptors in the lung tissue and diaphragm activate the vagus nerve, telling the brain “all is well,” which shifts the autonomic balance toward parasympathetic dominance. This triggers the release of calming neurotransmitters like acetylcholine and endorphins, lowers cortisol and adrenaline levels, and promotes the secretion of oxytocin and nitric oxide, both of which enhance circulation and cellular repair. On the exhale, chemoreceptors detect rising carbon dioxide and guide the body’s pH back to balance, while the downward movement of the diaphragm massages visceral organs and propels lymphatic fluid, flushing out metabolic waste. Through this rhythmic exchange of gases and tension signals, breath orchestrates immune function, hormonal balance, emotional regulation, and even gene expression, making each inhale and exhale a powerful act of physiological and biochemical renewal.
Our organs are instruments for knowledge
Your body is not a machine, it is an ancient orchestra. In the Greek tongue, ὄργανον (organon) meant more than flesh or bone, it was the instrument, the very channel through which knowledge takes form. To the philosophers, an organon was both a tool and a teacher, a vessel designed to draw the unseen into the realm of the known. Within you, each organ plays its part in this eternal score. The heart, an organ of love and courage, the lungs, an organ of breath and spirit, the mind, an organ of thought and reason. They do not merely sustain life, they interpret it, translating divine mysteries into pulses, rhythms, and sensations. To awaken to this truth is to hear the body not as silence, but as the living language of wisdom itself.
The reason for our exhale
The exhale is far more than a simple release of air, it’s the body’s built-in reset and regeneration tool. Physically, a full, controlled exhale activates the parasympathetic nervous system, lowering heart rate and blood pressure while promoting lymphatic circulation that clears toxins and waste from tissues. Chemically, it expels carbon dioxide to maintain optimal blood pH, preventing acidosis and supporting enzymatic and immune functions. Mentally, each deliberate release of breath signals safety to the brain, reducing cortisol and adrenaline, clearing neural pathways, and sharpening focus.
Immunologically, the rhythmic compression of the thoracic and abdominal cavities during exhalation acts like a pump for the lymphatic system, enhancing the movement of white blood cells and antibodies throughout the body. In essence, the exhale is the body’s silent detox, mood regulator, and immune booster all rolled into one.
Our breath creates our emotions
Emotions often arise before we even recognize them because our breath is constantly sending unconscious signals to the brain’s threat and safety centers. Rapid, shallow breathing floods the amygdala with “danger” cues and elevates cortisol, instantly priming us for fight-or-flight long before our conscious mind catches up. Fortunately, we hold the reins. By shifting to slow, deep diaphragmatic breaths even for just 90 seconds, we reverse those danger signals, soothe the vagus nerve, and tip the balance back toward parasympathetic calm. In that brief window, you can transform rising anxiety into grounded presence or turn simmering anger into clear focus. In essence, the moment you decide to breathe differently, you decide to change how you feel, rewriting your emotional state one deliberate breath at a time.
Our emotions send messages to our brains
Every emotion you experience is carried on the waves of your breath, and your brain listens closely to these unconscious signals. When you breathe shallowly and quickly, your body interprets that rhythm as a cue for danger, flooding the amygdala with stress chemicals before you even realize you’re anxious or fearful. Conversely, a slow, full breath signals safety, prompting the release of calming neurotransmitters that shift your brain into a state of rest and repair. Because our nervous system has evolved to trust these breath‐borne messages above all else, we often “feel” an emotion long before our conscious mind can name it. The good news? By changing your breathing pattern right now, you can rewrite the message your body believes, shifting from stress to stillness in a matter of breaths.
The chemical release
When stress becomes chronic, cortisol transforms from a helpful messenger into a destructive force, puncturing our immune defenses like Swiss cheese. Elevated cortisol suppresses white blood cell production, thins lymphatic vessels, and impairs antibody response, leaving gaps for infections, chronic inflammation, and even autoimmune attacks on organs such as the pancreas. Over time, this “Swiss-cheese” immune landscape increases the risk of insulin resistance and type 2 diabetes, as the unprotected pancreas struggles to regulate blood sugar.
Meanwhile, excess adrenaline surges through the body with its own set of collateral damage. Night after night, adrenaline keeps the mind racing and the body from fully descending into deep, restorative sleep, setting the stage for insomnia, metabolic imbalances, and weight gain. In the digestive tract, it shunts blood away from the stomach and intestines, disrupting nutrient absorption and often leading to cravings or digestive complaints. Mentally, an adrenaline-charged system is primed for anxiety and hypervigilance, making it difficult to focus or feel safe. Together, these stress chemicals reshape our biology, undermining health at every level unless we consciously intervene through breath, rest, and regulation.
Our emotions are harming us
When we allow emotions, especially fear, anger, or chronic worry, to go unregulated, we trigger the stress response as if we were under constant threat. This keeps cortisol and adrenaline elevated long after the initial trigger has passed, eroding immune function, disrupting digestion, and impairing sleep. Over time, high cortisol punctures immune defenses, promotes insulin resistance, and fuels inflammation, while excess adrenaline perpetuates anxiety, insomnia, and metabolic imbalance. In essence, unchecked emotions become self-inflicted chemical warfare on our bodies, making emotional regulation not just a mental health strategy, but a biological necessity for long-term well-being.
The power of 90 seconds
Neuroscience tells us that every emotional reaction runs its course in about 90 seconds unless we fuel it with rumination. By consciously shifting to a loving, slow diaphragmatic breath for just 90 seconds, we interrupt the biochemical cascade of cortisol and adrenaline and give our nervous system permission to reset. Even if the feeling returns, each time we catch ourselves and breathe with intention, we start a new 90-second cycle, chipping away at the emotional charge and reclaiming calm. In those few breaths per second of mindful inhalation and exhalation lies the power to transform anger, anxiety, or frustration into clarity and peace, one 90-second pause at a time.
10 tips on how to become more aware of your breath
1. Morning breath check
Before rising, lie still and place one hand on your belly and one on your chest. Notice how your body breathes without effort, how the abdomen rises, or how the chest moves. Simply observe the rhythm for 1-2 minutes before you even open your eyes. This gentle awareness sets the tone for mindful breathing all day.
2. Body-scan breathing
Periodically throughout the day, pause and scan your body from head to toe. As you inhale, bring attention to each area, neck, shoulders, back, and hips, and notice where you hold tension. On the exhale, consciously soften those places. This practice not only reveals your breathing patterns but also releases chronic tightness.
3. Tactile feedback
Use touch to anchor your awareness, rest your hands on your lower ribs or diaphragm during inhales and exhales. Feeling the physical expansion and contraction reinforces the connection between mind and breath. Over time, you’ll learn to sense these movements even without your hands. It’s a simple, portable way to ground yourself in the present.
4. Mindful pauses
Set an hourly alarm or reminder on your phone labeled “Breathe.” When it rings, take three full diaphragmatic breaths, inhale for 4, exhale for 6, before returning to your task. These micro-breaks interrupt autopilot and create a butterfly effect for training your nervous system to return to calm, no matter how busy your day.
5. Walking breath awareness
Turn a routine walk into a breath practice. Match your inhales and exhales to your strides. Inhale for two steps, exhale for three. This syncs movement and breath, increases oxygen efficiency, and deepens your connection to each step. It’s especially powerful when you’re feeling stressed or distracted.
6. Sound-based anchors
Experiment with gentle humming or “mmm” sounds on the exhale. Vibration in the throat and chest area heightens sensory awareness of your breath and stimulates the vagus nerve. Start with a few hum-exhales in a row and notice how your body responds. Sound transforms passive breathing into active listening.
7. Visual breath mapping
Close your eyes and imagine your lungs as balloons inflating on the inhale and deflating on the exhale. Visualize the pathway of air moving through your body's nostrils, throat, trachea, bronchi, and lungs. This imagery sharpens focus and reminds you that breath is both physical and energetic.
8. Emotion-triggered checks
Whenever you notice a strong emotion, anxiety, frustration, or joy, stop and ask, “How is my breath right now?”Observe without judgment. Feel how emotion alters your rhythm, depth, or speed. Awareness in these moments gives you the choice to shift to a calmer, more resourceful pattern.
9. Breath journaling
Keep a small notebook or app entry where you record your breath observations, times when you felt particularly calm or stressed, and what your breathing was like. Noting patterns over days or weeks reveals triggers and progress. Reflection deepens your understanding and motivates continued practice.
10. Guided audio practices
Use short guided breath-awareness recordings (even 2-5 minutes) to lead you through focused breathing. Hearing a gentle voice or music cue your inhale and exhale removes the mental load of timing your own breath. These mini-sessions train your nervous system and reinforce your ability to tune in, wherever you are.
Transform your health by changing your breath
Your breath is the most honest mirror you’ll ever have reflecting stress, vitality, and resilience with every inhale and exhale. When you learn to see yourself through your breath, you unlock the power to rewrite your body’s story, lowering inflammation, boosting immunity, sharpening focus, and restoring balance from the inside out. As an intuitive breath practitioner with over two decades of experience, I help guide you to decode this living language and harness it for lasting transformation. If you’re ready to step into greater health, presence, and possibility, let’s breathe new life into your journey together. Reach out at BreatheWithRem@gmail.com, your breath is waiting to show you the way.
Read more from Remington Steele
Remington Steele, Expert Breath Coach & Intuitive Holistic Wellness Coach
Remington Steele is a mindfulness facilitator, breathwork coach, and passionate advocate for teen parents. She is the founder of Breathe With Rem, a wellness practice rooted in conscious breathing and self-healing, and We Are The Village – Teen Moms, a nonprofit dedicated to supporting and empowering teenage mothers through holistic care, mentorship, and education. Drawing from her own experience as a teen mom, Remington creates safe spaces for healing, growth, and generational change. Her work bridges breath and community, helping individuals reconnect with themselves and each other. Follow her journey and explore more of her articles.
