April 2026 letter - more about breatHing
More about breathing
I wrote about the importance of breathing last month because I thought it was a fairly new area for many people. I was probably right, because the topic didn't really spark any interest. There have not been much feedback which is very unusual. However, it would be a good idea to learn to pay attention to breathing if your goal is to live a long and healthy life.
In fact, your own breathing can be a better indicator of your health than the activity trackers on the market. Measuring your morning breath-hold time is a good way to measure your own fitness. It can be like your own internal activity tracker. This simple measurement can provide a lot of information about your body's oxygen uptake and tissue oxygenation, which are key factors in preventing disease and slowing down the changes of aging.
Measuring your morning breath-hold time
Here's how to measure your morning breath-hold time:
Sit down with your back straight. Focus on your breathing, emphasizing breathing through your nose. Let your breathing slow down and relax.
Relax for a minute or two and then, using a stopwatch, measure the time you can hold your breath after a normal inhalation and exhalation. The goal is to measure how long you can comfortably hold your breath after a normal inhalation and exhalation. Measure the time until the first sign of stress (typically this is the twitching of the diaphragm or the first need to breathe), avoiding maximal effort.
Perform the test on an empty stomach, preferably in the morning, so not until after breakfast.
Avoid holding your breath for so long that you are gasping for breath or exerting yourself. The goal is to hold your breath lightly, only until the first sign of needing to breathe. Make sure your breathing is calm during preparation, without any audible noises/gasping etc.
How to interpret your morning breath hold time
Morning breath hold time can be a significant indicator of your overall health, especially in terms of oxygenation and efficiency. This simple test is therefore a good way to monitor your health.
- 0-10 seconds: Indicates low oxygenation and efficiency, possible signs of illness and stress. Less than 5 seconds may indicate serious problems.
- 10-20 seconds: May indicate stress, anxiety, nasal congestion, inflammation problems and general malaise.
- 20-40 seconds: This is considered an average time, but is still subject to occasional stress, anxiety and minor health problems.
- Over 40 seconds: Reflects optimal oxygenation and efficiency, leading to better health and reduced symptoms of stress or illness.
- Over 60 seconds: Then represents a super level with high oxygenation and minimal symptoms of stress or illness – perhaps less common for us regular walkers, though.
You can also try the same measurement in the evening. Comparing your night time and morning breath-hold times can tell you something about your sleep quality. A significant difference between the two indicates potential problems with your breathing rhythm during sleep. However, morning times tend to be slightly shorter due to nighttime breathing and cortisol spikes.
As you learn to pay attention to your breath, you will notice how it deepens and slows down or speeds up depending on how you are feeling at any given time, when you are doing or experiencing certain things during the day, and how you can change it by paying attention to it.
Measuring your morning breath-hold time can serve as an internal fitness monitoring method and can provide information regarding your health and well-being. Regularly monitoring and recording this time can reveal the effects of stress, diet and lifestyle choices. Practicing and paying attention to this simple but effective tool can significantly improve your understanding of your body's health and reactions and help you move forward.
