Have you taken a mindful breath today? If so, great, you're already one step ahead towards unlocking the power of breathing. If not, let's take one together right now: a deep breath in through the nose... and out through the mouth.
Let’s do that one more time.
With just two mindful breaths, we’ve lowered our heart rate, improved focus, and brought our bodies closer to equilibrium. What if the power of breathing could improve posture, enhance sleep, and even make you more attractive? (More on that later.)
Breathing is something we do every minute of every day, often without even noticing. But when we start paying attention, the benefits ripple through nearly every system in the body.
In this post, we will explore different breathing tendencies and analyze which ones support well-being and which ones might be holding you back.
Consider breathing mindfully while enjoying this Fit Tip and stick with us until the end to see why your friends at MyFitFoods want you to breathe like a dolphin.
Breathing vs. Respiration: What’s the Difference?
Every breath we enjoy is a mix of oxygen, nitrogen, and a small amount of carbon dioxide. As you inhale through your nose or mouth, air travels into your lungs, which expand to make room. Inside the lungs, the oxygen comes into contact with tiny air sacs called alveoli, where it passes into the bloodstream. At the same time, carbon dioxide is removed from the blood and exhaled.
This is the mechanical process of breathing.
But respiration is something different. It's the cellular process in which your body uses oxygen to convert nutrients into energy. This process fuels everything from your brain function to your heartbeat.
The average person repeats this process about 25,000 times a day (1). Most of the time, we do it without even realizing it, thanks to our…
Autonomic Nervous System.
This system controls all the automatic functions in your body: heart rate, digestion, and yes, breathing. It has two main branches: the sympathetic and parasympathetic nervous systems.
When you're faced with a threat, real or perceived, the sympathetic nervous system (SNS) kicks in. This is your “fight or flight” response. It prepares your body for action by increasing your heart rate, sharpening your focus, and opening your airways to take in more oxygen.
But here’s the twist:
Your breathing patterns can trigger this stress response, even if there’s no real danger.
When you’re anxious or overwhelmed, you might start breathing rapidly, shallowly, or even hold your breath without noticing. This kind of stress breathing signals your body to stay on high alert.
Over time, this constant low-grade stress response can reduce oxygen delivery to your brain and body, making it harder for your cells to function at their best. The brain, in particular, is the number one oxygen consumer in your body, and when it doesn’t get enough, your ability to concentrate, and remember diminishes. (2)
That’s why one of the simplest and most effective ways to regain calm and clarity in a stressful moment is to take a deep, slow breath. You’re not just chilling; you’re giving your brain the oxygen it needs to function.
The Surprising Consequences of Mouth Breathing
Mouth breathing might seem harmless, but when done habitually, it can lead to a range of health issues that might just take your breath away.
Some of the most common problems linked to chronic mouth breathing are:
Sleep disturbances: Breathing through the mouth can lead to snoring, sleep apnea, and poor-quality sleep.
Dental issues: Mouth breathing dries out the mouth, reducing saliva that protects the teeth and gums. This can lead to inflammation, decay, and bad breath.
But perhaps the most surprising impact of mouth breathing is its effect on..
Facial Development.
When we breathe through the mouth instead of the nose, the muscles in the cheeks and jaw have to work harder to keep the airway open. Over time, it can cause the face to grow longer and narrower. This can be especially prevalent in children and teens.
As a result, the tongue drops from its natural resting place (the roof of the mouth) to the floor. This shift can lead to a weaker jawline and changes in facial symmetry.
That's scary stuff! But the good news is that it’s reversible and the antidote is as simple as…
Nose Breathing.
Yes, air comes in through the nose and/or mouth. But they’re not equal when it comes to breathing. From an evolutionary and biological standpoint, your nose is the organ designed for the job.
Behind your nose lies a surprisingly complex structure, roughly the size of a tennis ball, called the nasal cavity. This space is composed of sinus chambers and shaped like a split seashell (called the nasal conchae). When you breathe through your nose, air travels through these winding passages where it’s:
Slowed down
Filtered of dust, allergens, and pathogens
Warmed and humidified for smoother absorption in the lungs
By the time this conditioned air reaches your lungs, it’s far easier for your body to absorb. Here are some of the key benefits of nasal breathing:
Protects your airways: The nose acts as a natural filter, shielding both upper and lower respiratory tracts from irritants.
Engages the diaphragm, promoting deeper, more efficient breathing and improved posture.
Boosts nitric oxide (NO) production: Nasal breathing produces a gas called nitric oxide, which:
Has antiviral and antibacterial properties
Improves oxygen uptake by helping blood vessels dilate
Enhances blood flow distribution in the lungs
In short, your nose is a built-in air purifier and humidifier. When you breathe through your nose, you're supporting your body in a way that mouth breathing simply can't.
Diaphragmatic vs. Chest Breathing: Are You Using Your Lungs Fully?
At the base of your lungs sits a dome-shaped muscle called the diaphragm. It plays a central role in breathing, but ironically, it's rarely used properly by many of us.
Diaphragmatic Breathing (a.k.a. Belly Breathing)
Diaphragmatic breathing involves fully engaging the diaphragm to draw air deep into the lungs. As the diaphragm contracts and moves downward during inhalation, the belly expands. Your chest and shoulders should remain still.
Want to try it?
Place one hand on your chest and one on your belly. Breathe in slowly through your nose. If your belly rises while your chest stays steady, you’re doing it right.
Chest Breathing
Chest breathing, in contrast, mostly relies on the muscles of the chest and neck. It’s typically a shallow and inefficient form of breathing.
If you’ve gone days or even months without noticing a single breath, chances are you’re on chest breathing autopilot. This type of breathing over time can contribute to:
A constant state of low-level stress and anxiety
Poor oxygen intake
Increased tension in the neck and shoulders
By becoming more aware of how you breathe and learning to shift from chest to diaphragmatic breathing, at least on occasion, you better position yourself to improve energy, focus, and mood.
The Powerful Benefits of Belly Breathing
One study, The Effect of Diaphragmatic Breathing on Attention, Negative Affect, and Stress in Healthy Adults, found that regular practice can significantly reduce stress and enhance cognitive performance in healthy individuals.
Let’s break down what belly breathing can do for your body and mind:
Promotes Relaxation & Reduces Stress - In the study above, participants who practiced diaphragmatic breathing had significantly lower cortisol levels.
Boosts Mood - That same study also found a notable improvement in mood among participants who practiced belly breathing regularly.
Improves Focus & Mental Clarity - The researchers also discovered that diaphragmatic breathing enhanced sustained attention. Deep breathing helps anchor your awareness in the present moment while delivering oxygen to the brain.
Clears Stale Air & Supports Posture - Shallow breathing prevents your lungs from fully expanding, causing stale air to build up in the lower lungs. Poor posture makes this worse by restricting diaphragm movement, reducing your breathing capacity by as much as 30%. (3) Deep breathing helps counter this by encouraging full lung expansion and naturally improving your posture.
Belly breathing isn’t just relaxing - it’s foundational to better health. And the best part? Just like daily steps, it's free and accessible.
Breathe Like a Dolphin
By bringing conscious awareness to something as automatic as breathing, we reclaim a bit of our life from autopilot mode. It’s a “stop and smell the roses” kind of philosophy.
Dolphins are conscious breathers.
Meaning they must actively choose to breathe and sleep with only half their brains active at a time to stay alive. (4)
This blog is an invitation to breathe like a dolphin, breathe with porpoise. Wait, I mean purpose. Just a few extra dolphin breaths each day can promote relaxation, sharpen focus, and enhance mood.
At MyFitFoods, we’re passionate about simple, impactful habits like breathing. Our mission is to help people live healthier lives, starting with what is often the hardest part: eating well. And while we do excel at preparing healthy, delicious food, we know true wellness goes far beyond the plate.
We like to think of mindful breathing as a small gift you can give yourself.
Try it out. Take a deep breath and unlock the power of your breath. Let us know what you think, how you feel, and what changes ripple through your life as a consequence.
