
Stop Overbreathing! How CO2, Stress, and Performance Are Connected
What If Your Breath Wasn't Helping You—But Hurting You?
Imagine this: You’re on stage. The lights are blinding. Your heart pounds like a war drum. Your breath quickens—fast and shallow. Your chest tightens. Panic creeps in.
What if the very thing keeping you alive—your breath—is working against you? Under stress, your body's automatic response messes with CO₂ levels, throws off your chemistry, and ramps up anxiety instead of calming it down.
The Problem: Why Stress Changes the Way We Breathe
Breathing isn’t just about getting oxygen in and CO₂ out. It’s part of a complex physiological feedback system that affects everything from your nervous system to your brain function.
This study, conducted by Tipton, Harper, Paton, and Costello [ref1], looks at how different types of stressors—cold exposure, heat, lack of oxygen (hypoxia), panic, and pain—change the way we breathe.
It turns out that when we’re under stress, ventilation increases. But here’s the key: not all stressors affect breathing the same way. Some cause us to breathe faster (high respiratory rate, shallow breaths), while others make us take bigger breaths at a lower rate.
Why This Is a Big Deal
We’ve been told that more breathing = more oxygen = better performance. But the truth? It's the opposite.
The real problem? Many stress-related breathing patterns actually reduce alveolar ventilation—meaning your body gets less usable oxygen and disrupts CO₂ levels.
When CO₂ levels drop too much, it can:
🛑 Throw off blood pH
🛑 Constrict blood vessels
🛑 Reduce oxygen offloading from the blood
🛑 Trigger panic attacks and chronic stress responses
So while we’ve been told to "just take a deep breath" to calm down, the real secret?
Exhale longer through your nose.
The Big Reveal: What Did the Researchers Discover?
Stress Triggers Overbreathing → CO₂ Drops → Disrupted Blood pH & Oxygen Delivery → Your Body Thinks It’s in Danger → Even More Stress
The study found that different stressors lead to different breathing patterns:
✅ Cold exposure: A sudden gasp, rapid shallow breathing (high rate, low depth).
✅ Heat: Increased ventilation, but a mix of fast and big breathing.
✅ Hypoxia (low oxygen levels): More low, diaphragmatic breaths, stabilizing CO₂ levels.
✅ Pain & panic attacks: Often cause hyperventilation, leading to even more anxiety.
This explains why some breathing patterns make stress worse, while others help counteract it.
So… How Should You Breathe?
The fix is simple—but not what you think. Instead of just "taking a deep breath," the key is low (diaphragmatic), slow, rhythmic breathing in and out through your nose to:
✅ Reduce panic and anxiety attacks
✅ Improve pain tolerance
✅ Enhance resilience in extreme conditions
✅ Regulate stress hormones more effectively
In short, CO₂ balance matters. And we might be overlooking one of the simplest, most powerful ways to regulate it—Conscious Breathing.
The Bottom Line: Why This Matters
For years, we’ve been told that stress is about hormones, mindset, or willpower. But this study suggests a much simpler biological answer: our breathing patterns under stress dictate how we feel, perform, and recover.
And while traditional treatments for anxiety and chronic stress focus on medications or therapy, maybe we should start with something far more accessible—our own breath.
Your breath is either working for you or against you. Time to take control.
Scientific References
Title: The human ventilatory response to stress: rate or depth?
Authors: Tipton MJ, Harper A, Paton JFR, Costello JT.
Journal: J Physiol. 2017 Sep 1;595(17):5729-5752. doi: 10.1113/JP274596. Epub 2017 Jul 27. PMID: 28650070; PMCID: PMC5577533.
Link to full text: The human ventilatory response to stress: rate or depth?
Abstract: Many stressors cause an increase in ventilation in humans. This is predominantly reported as an increase in minute ventilation (V̇E). But, the same V̇E can be achieved by a wide variety of changes in the depth (tidal volume, VT ) and number of breaths (respiratory frequency, ƒR ). This review investigates the impact of stressors including: cold, heat, hypoxia, pain and panic on the contributions of ƒR and VT to V̇E to see if they differ with different stressors. Where possible we also consider the potential mechanisms that underpin the responses identified, and propose mechanisms by which differences in ƒR and VT are mediated. Our aim being to consider if there is an overall differential control of ƒR and VT that applies in a wide range of conditions. We consider moderating factors, including exercise, sex, intensity and duration of stimuli. For the stressors reviewed, as the stress becomes extreme V̇E generally becomes increased more by ƒR than VT . We also present some tentative evidence that the pattern of ƒR and VT could provide some useful diagnostic information for a variety of clinical conditions. In The Physiological Society's year of 'Making Sense of Stress', this review has wide-ranging implications that are not limited to one discipline, but are integrative and relevant for physiology, psychophysiology, neuroscience and pathophysiology.
Title: Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature
Authors: Bentley TGK, D’Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P.
Journal: Brain Sciences. 2023; 13(12):1612. https://doi.org/10.3390/brainsci13121612
Link to full text: Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature
Abstract: Anxiety and stress plague populations worldwide. Voluntary regulated breathing practices offer a tool to address this epidemic. We reviewed the peer-reviewed published literature to evaluate practice components associated with stress reduction effectiveness. We identified 58 clinical studies, comprising 41 RCTs and 17 single-arm, pre-post, non-randomized trials; 5407 total participants were included, with a mean age of 35.9 years and 43.92% female. Among the 72 included interventions, breathing practices significantly reduced stress/anxiety in 54 interventions. Findings were used to develop a conceptual framework of breath practice effectiveness.
While commonly emphasized factors such as specific breath pace, population, and group versus individual practice were not found to be associated with effectiveness, five core components were: avoiding fast-only and <5 min practices; and incorporating human-guided training during initial sessions, multiple sessions, and long-term practice. Following this simple, evidence-based framework can help maximize the stress reduction benefits of breathing practices among broad populations.