You do it all day without thinking about it…
But how you breathe can have a huge impact on how you feel, move, and perform—especially as we get older.
Breathing is one of the most overlooked aspects of health and fitness. We tend to focus on the big things—workouts, steps, nutrition—but the truth is, your breath might be the missing link between how you’re feeling now and how you want to feel long-term.
Here are three of the most common side effects of poor breathing habits—and what you can do about them:
1. More Stress & Anxiety
Shallow or rapid breathing (especially in the chest) keeps your body stuck in a low-grade “fight or flight” mode. That means:
Higher stress hormones
Tension that won’t go away
Trouble sleeping
Feeling wired, edgy, or easily overwhelmed
Even if nothing is “wrong,” your body doesn’t always know that. Breathing is one of the fastest ways to calm your nervous system—if you know how to use it.
2. Poor Movement & Core Stability
Your breath is connected to more than just your lungs. It affects:
Your posture
Core activation
Balance and control during movement
If you're holding your breath during exercises or breathing from your shoulders instead of your diaphragm, you may be adding tension to your neck, back, or hips without even realizing it.
In short: better breathing = better movement.
3. Lower Energy & Endurance
Breathing is how your body gets oxygen. Oxygen is how your body creates energy. When breathing is shallow or inefficient, your body has to work harder to keep up.
That means:
Fatigue sets in faster
You might feel “out of shape” even if you’re active
Recovery takes longer
Better breathing habits can lead to better stamina—in workouts and in everyday life.
So… What Can You Do?
The good news? Breathing is one of the easiest things to improve, and it starts with awareness.
Here’s your challenge for the week:
During your warm-ups, pay attention to your breathing.
Especially during stretches or positions that feel tight or uncomfortable.
Ask yourself:
Am I holding my breath?
Is my breathing shallow or labored?
Am I breathing through my mouth or nose?
Try this instead:
Breathe in and out through your nose, slow things down, and aim to relax.
Getting out of “fight or flight” tells your nervous system that it’s safe to be in that position. That signal of safety = increased mobility and control—sometimes instantly.
Want to learn more about how to breathe better for movement, recovery, and stress?
Let us know in the comments—we’d love to build on this.
Because sometimes, the smallest change makes the biggest difference.