Breathe to Perform: How Breathwork Enhances Physical and Mental Performance

19 May

What if the secret to more energy, sharper focus, and greater endurance wasn’t another supplement or training hack—but simply how you breathe?

Modern science and ancient wisdom agree: breath is the foundation of performance. Thought leaders like Anders Olsson and Patrick McKeown have shown that conscious breathing techniques can radically improve oxygen efficiency, stress resilience, sleep quality, and even athletic output.

At Prana & Co, we integrate this research into practical breathwork tools you can use daily—whether you’re an athlete, entrepreneur, or simply want to feel and function at your best.

Breathwork: The Missing Link in Performance

Most people over-breathe. We take in too much air, breathe through our mouths, and unknowingly stress the body. But optimal breathing isn’t about more—it’s about better.

Both Anders Olsson and Patrick McKeown teach that slower, nasal, and rhythmic breathing increases carbon dioxide tolerance, balances oxygen delivery, and supports the parasympathetic nervous system—the system responsible for calm, focus, and recovery.

This type of breathing enhances:

Mental clarity
Physical endurance
Stress resilience
Sleep quality and recovery

Key Principles from Anders Olsson & Patrick McKeown

1. Breathe Through Your Nose

Nasal breathing filters, humidifies, and slows the breath—improving oxygen uptake and protecting nervous system regulation. It also boosts nitric oxide, which helps widen blood vessels and improve circulation.

“The nose is for breathing, the mouth is for eating.” – Patrick McKeown

2. Slow Down Your Breathing

Try breathing at a pace of 5–6 breaths per minute (inhale 4 sec, exhale 6 sec). This "coherent breathing" improves heart rate variability (HRV), reduces anxiety, and promotes focus.

3. Build Carbon Dioxide Tolerance

According to the Bohr Effect, higher CO₂ levels in the blood help oxygen reach cells more efficiently. Training with gentle breath holds (like McKeown’s BOLT score test) improves this tolerance, supporting endurance and concentration.

4. Use Functional Breathing in Training

Anders Olsson and Patrick McKeown recommend nasal breathing during low to moderate intensity training to build aerobic capacity, enhance fat metabolism, and prevent overtraining.

Breathwork Exercises to Boost Performance

Here are two foundational techniques inspired by Anders and Patrick:

Light, Slow, Deep Breathing (LSD) – Anders Olsson

Inhale through your nose for 4 seconds
Exhale through your nose for 6 seconds
Keep the breath silent, gentle, and rhythmic
Practice for 5–10 minutes before workouts, presentations, or high-stress moments

BOLT Score + Breath Hold Training – Patrick McKeown

After an exhale, hold your breath and time how long it takes until the first need to breathe (not max hold)
Under 20 seconds? Indicates low CO₂ tolerance
Train with light breath holds after exhalation (always seated and safe)

Why It Works: The Science of Oxygen Advantage

Oxygen is only useful when it reaches your cells.
Over-breathing lowers CO₂, which narrows blood vessels and reduces oxygen delivery.
Training the breath improves oxygen utilisation, not just oxygen intake.

This means you can do more—with less effort, less fatigue, and more presence.

Start Your Breathwork Journey with Prana & Co

Whether you’re a high-performer, athlete, or simply want to regulate your nervous system and unlock your full potential, breathwork is the foundation.

Explore our guided breath sessions designed for energy, clarity, and calm.
Track your BOLT score, practice nasal breathing, and build resilience—one breath at a time.

Because peak performance doesn’t start with willpower—it starts with the breath.

Janine Buys