How Breathing Less Can Help You Feel Calmer, Clearer and More Energised

Aug 23

5 min read

What if breathing better wasn’t about taking bigger breaths—but learning to breathe a little less?

We often hear advice such as “Take a deep breath” when we feel stressed, anxious or overwhelmed. And sometimes a deeper breath can certainly feel comforting.

But healthy breathing isn't necessarily about taking big breaths all day.

In fact, many of us breathe more air than our bodies actually need without even realising it.

This is where “Breathe Light” comes in—a simple breathing approach from Buteyko Breathing, a functional approach developed by Dr Konstantin Buteyko in the early 50's. The idea is surprisingly simple: breathe quietly, gently and comfortably through your nose, using only as much air as your body needs.

What does “Breathe Light” actually mean?

Imagine sitting quietly on the couch.

Your shoulders are relaxed. Your mouth is closed. Your breathing is soft and quiet.

Rather than taking a large breath and filling your lungs, you gently reduce the amount of air you're breathing.

Not dramatically.

Not forcing yourself to hold your breath.

Just a little less air, a little more gently.

After a while, you may notice a mild feeling that you would like to take a slightly bigger breath. This is sometimes called air hunger.

The important word is mild.

You shouldn't be gasping, panicking or desperately needing air. The aim is to create a small, comfortable challenge while allowing your body to remain relaxed.

Why would breathing less help?

This can sound completely backwards.

Surely if oxygen is important, we should breathe in as much as possible?

Not necessarily. Breathing is about more than simply getting oxygen into your lungs. It is also about how oxygen is transported from your lungs into your blood and then delivered to your tissues. One important part of this process involves carbon dioxide (CO₂).

CO₂ isn't simply a waste product that we need to get rid of. It also plays an important role in helping oxygen leave the blood and reach the tissues that need it. This is related to what's known as the Bohr effect. When we regularly breathe too heavily or too quickly, we can breathe out more CO₂ than necessary. So sometimes more breathing doesn't necessarily mean better oxygen delivery. Learning to breathe more gently can help your body become more comfortable with changes in CO₂ and may support more efficient oxygen delivery.

And what about breathing through your nose?

Your nose is designed for breathing.

It filters, warms and humidifies the air before it reaches your lungs. Nasal breathing also contributes nitric oxide to the airways, which has important physiological roles, including supporting blood flow and airway function. This is one reason nasal breathing is such an important part of functional breathing. Think of your nose as your body's natural breathing filter. Your mouth is there when you need it—particularly when physical demands are high—but for everyday breathing, your nose is worth using.

A simple Breathe Light exercise

You don't need special equipment or a fancy meditation room.

You can try this while sitting quietly at home.

Step 1: Get comfortable

Sit upright in a comfortable chair.

Let your shoulders soften.

Relax your jaw.

Allow your body to settle.

Step 2: Close your mouth

Gently breathe in and out through your nose.

Don't worry about changing anything yet.

Simply notice and follow your breathing.

Can you feel the air moving in and out through your nostrils?

Step 3: Make your breathing quieter

Now gently reduce the size of each breath.

Think soft and quiet, rather than big and deep.

Imagine you are trying to breathe so quietly that someone sitting beside you wouldn't hear you.

Step 4: Allow a little air hunger

After a short while, you may notice a gentle desire to breathe a little more.

That's okay. Stay relaxed. You aren't trying to prove how long you can tolerate discomfort.

The goal is simply to become a little more comfortable with that mild air hunger sensation.

Step 5: Practise for a few minutes

Try this for around 3–5 minutes.

If you become tense, anxious, dizzy or your breathing becomes irregular, stop the exercise and return to your normal breathing. The exercise should feel gentle—not like a battle.

How should it feel?

When you're doing it well, you may notice:

Your breathing becomes quieter - so quiet you cannot hear your own breathing.
Your shoulders and jaw feel relaxed.
Your breathing feels slower and softer.
You experience a mild, manageable desire for more air - air hunger.
Your body remains calm rather than tense.

If your heart starts racing, you feel panicky, or your breathing becomes strained or chaotic, ease off. This isn't about pushing through discomfort.

You don't have to sit and practise for hours

One of the things I love about breathing practices is that they can become part of everyday life. You can practise gentle nasal breathing while:

Walking the dog: Notice whether you can comfortably breathe through your nose while walking.
Driving: Relax your shoulders and jaw and notice whether your breathing has become heavier than necessary and see if you can slow it down.
Working at your desk: Take a moment to notice whether you're holding your breath or breathing quickly while concentrating.
Before bed: Allow your breathing to become quieter and softer as you prepare for sleep.
When you're stressed: Instead of immediately taking huge breaths, try softening and slowing down your breathing, and relaxing your body.

These little moments can add up.

What are the potential benefits?

Consistent functional breathing practice may support more efficient oxygen delivery, greater tolerance to CO₂, reduced breathlessness and a calmer nervous system. Also, benefits relating to focus, breathing efficiency and overall breathing balance may occur. But perhaps one of the biggest benefits is simply becoming aware of how you breathe.

Most of us don't think about breathing. It happens automatically.

Yet the way we breathe can change when we're stressed, concentrating, exercising, worried or overwhelmed. Learning to notice your breathing gives you another tool for looking after yourself.

Your breath doesn't need to be perfect

This is important.

You don't have to become a perfect nose breather overnight.

You don't need to monitor every breath.

And you don't need to force yourself to breathe less all day.

Your breathing should naturally change according to what your body is doing. When you're exercising, for example, your breathing needs to increase.

The goal is to develop 24/7 functional breathing—slow, quiet and gentle when you're resting, and able to increase naturally when your body needs more air.

Think of it as learning to listen to your body rather than constantly trying to control it.

A simple reminder for your day

The next time you notice yourself feeling tense, rushed or overwhelmed, pause for a moment.

Drop your shoulders.
Relax your jaw.
Close your mouth.
Bring your attention to your nose and the breath.

And simply ask:

“Am I breathing more than I need right now?”

Then see what happens when you gently soften your breath.

No forcing.
No striving.
Just a little less air.
A little more awareness.
A little more calm.

Sometimes the simplest things can make the biggest difference.

An adult averages 17,000 to 30,000 breaths every day

Perhaps it's worth learning to do it a little more gently.

If you'd like to learn how functional breathing, Buteyko breathing and nervous-system regulation could support your wellbeing, I offer individual breathing sessions as part of my holistic approach to mental health and wellbeing. Medicare refunds are avalible if you have a current mental ehalth care plan from your GP.