We often think of breathing as a passive act that’s automatic and unremarkable. But the truth is, how we breathe plays a massive role in our physical health. From back pain to blood pressure, inflammation to digestion, the way we breathe influences nearly every system in our body.
In a previous post, we explored how breathing can regulate psychological stress. This time, we’re diving into how breathing affects physical health—and why it’s one of the most powerful tools we have to support healing and long-term wellness.
Three Ways Breathing Affects Physical Health
Breathing influences the body through three core pathways:
- Nervous system regulation
- Diaphragmatic mechanics
- Blood chemistry balance
When any of these are off—due to shallow breathing, stress, or poor respiratory habits—they can contribute to chronic health conditions like high blood pressure, back pain, autoimmune disease, or digestive issues.
Let’s explore each one.
Nervous System: Breathing and Your Stress Response
Breathing is directly connected to the autonomic nervous system (ANS), which controls functions like heart rate, digestion, and immune activity. The ANS has two branches:
- Sympathetic Nervous System (SNS): Triggers fight-or-flight mode
- Parasympathetic Nervous System (PNS): Supports rest, digestion, and healing
Shallow, rapid breathing (especially into the upper chest) activates the SNS, keeping the body in a constant state of stress. This state, known as chronic hyperventilation, can trigger:
- Digestive problems: Blood is diverted away from the stomach, slowing digestion.
- Cardiovascular strain: Blood pressure rises, adding long-term stress to the heart.
- Hormonal disruption: Constant stress raises cortisol, which can impair reproductive, thyroid, and growth hormone functions.
- Immune dysfunction: Chronic stress increases inflammatory molecules (cytokines), which can lead to autoimmune issues.
Deep, slow breathing into the lower lungs, on the other hand, activates the PNS, supporting recovery and balance.
Diaphragm: Breathing for Stability and Circulation
The diaphragm is more than a breathing muscle—it plays a key role in posture, core strength, and even blood circulation.
When we breathe deeply, the diaphragm moves fully and rhythmically. This:
- Supports spinal stability: Deep breathing increases intra-abdominal pressure, strengthening the core and protecting the lower back.
- Improves blood flow: The diaphragm helps pump blood through the abdominal cavity, which holds up to 30% of our body’s blood volume. This “second heart” effect supports cardiovascular health.
But shallow breathing weakens the diaphragm over time—a condition known as diaphragmatic atrophy—which reduces circulation and core support, contributing to back pain and increased cardiac workload.
Blood Chemistry: How Breathing Affects Oxygen Delivery
Breathing too fast or shallowly reduces carbon dioxide (CO₂) in the blood. While CO₂ is often seen as just a waste product, it actually plays two crucial roles:
- Releasing oxygen into cells: CO₂ helps oxygen detach from hemoglobin so it can enter cells and produce energy.
- Regulating blood flow: It controls the dilation of arteries, affecting how much blood (and oxygen) reaches tissues—especially the brain.
When CO₂ levels drop (a result of over-breathing), oxygen delivery suffers, and arteries constrict. This can lead to poor brain function, fatigue, and even long-term tissue damage.
Breathing: Your Built-In Health Regulator
By learning to breathe properly—slower, deeper, and in line with your body’s metabolic needs—you can:
- Calm your nervous system
- Improve digestion
- Support immune and hormonal balance
- Reduce back pain
- Improve circulation and brain oxygenation
How Summit Peaks Can Help
At Summit Peaks, we use advanced metabolic testing and breath training tools like PNOĒ to analyze your breathing efficiency and CO₂ tolerance. Whether you’re recovering from chronic stress, managing pain, or looking to optimize performance, understanding and improving how you breathe is a foundational step.
Want to learn how better breathing could transform your health? Book a PNOĒ Assessment with us today.