We do it roughly 20,000 times a day, often without even noticing. Breathing, that is. Most of us take it for granted — until something goes wrong. And while breathing may seem like the most automatic of processes (and thank goodness, because we’ve all seen what happens when humans are left in charge of complicated stuff), the quality of your breath can have profound effects on your health. Whether you're snoozing, thinking, growing, or sprinting across the finish line, how you breathe can either boost your life or throw a wrench in it. So, let’s talk about functional and dysfunctional breathing: what these terms mean, how to know if you’re doing it right, and why it matters more than you might think.

What Is Functional Breathing?

Functional breathing is when your body is breathing efficiently, effectively, and most importantly, without any strain. Think of it as the smooth jazz of breathing — calm, rhythmic, and effortless. In simple terms, it's when you breathe through your nose, with a nice, even inhale and exhale, filling your lungs optimally with every breath. Your diaphragm does most of the work (as it’s supposed to), and oxygen gets to where it needs to go without you even having to think about it. It’s basically breathing the way nature intended.

The mechanics of functional breathing focus on:

• Nasal breathing: Breathing through the nose filters, warms, and humidifies air before it hits the lungs.
• Diaphragmatic breathing: Engaging the diaphragm ensures that your lungs fully expand, which is crucial for oxygen uptake.
• Steady rate: Breathing at a slow, consistent pace (usually 10-14 breaths per minute at rest) reduces strain on the heart and keeps you relaxed.
• Silent breathing: Proper breathing isn’t loud. If you can hear yourself breathe while sitting still, we’ve got some work to do!

What Is Dysfunctional Breathing?

Dysfunctional breathing, on the other hand, is when your body has decided to go rogue. It can show up in a variety of ways, and it usually involves over-breathing (hyperventilation), mouth breathing, or shallow chest breathing. It’s like trying to listen to a symphony, but the cymbals keep crashing at random. Not fun, right?

Here’s what’s happening during dysfunctional breathing:

• Mouth breathing: This can lead to a whole host of problems, from dry mouth and dental issues to sleep disruptions and poor oxygen absorption. Plus, nobody likes waking up feeling like a desert swallowed their face.
• Chest breathing: Shallow breathing that engages the chest muscles rather than the diaphragm can lead to poor oxygen intake and leave you feeling fatigued.
• Rapid or irregular breathing: Too many breaths per minute, or inconsistent breathing patterns, can throw off your oxygen-CO2 balance, leading to dizziness, anxiety, and other unpleasant side effects.

How to Assess Your Breathing: Are You Functional or Dysfunctional?

The good news is, you don’t need a PhD in respiratory science to figure out whether your breathing falls into the functional or dysfunctional category. You just need a little awareness and maybe a timer. Let’s run through a few simple assessments:

1. The Breath Hold Test (also known as the BOLT test)
   This test measures your body’s tolerance to carbon dioxide (CO2), which can tell you a lot about your breathing efficiency. Here’s how to do it:

   • Sit down and take a normal breath in and out through your nose.
   • After exhaling, pinch your nose shut and start timing how long you can comfortably hold your breath until you feel the first urge to breathe.
   • Once you feel that urge, release your nose and breathe in through it.
   • Your score: If you can hold your breath comfortably for 25-30 seconds or more, you’re probably breathing functionally. If it’s less than 20 seconds, that could indicate some level of dysfunctional breathing.

2. The Mirror Test
   Stand in front of a mirror and breathe normally. Watch your shoulders. If they’re rising with each breath, you’re relying too much on chest muscles rather than your diaphragm. In functional breathing, the chest should stay mostly still while the belly expands.

3. The Silent Breathing Challenge
   Sit in a quiet room and listen to yourself breathe. If you can hear your breath, especially when at rest, it’s a sign that you might be over-breathing or using your mouth instead of your nose. (Pro tip: If you’re in a quiet library and people start looking at you, you’re breathing way too loud.)

The Impact of Breathing on Your Overall Health

Now that we’ve established how to assess your breathing, let’s dig into the effects of functional vs. dysfunctional breathing on different areas of health.

1. Breathing and Sleep Quality

Ever wonder why some people wake up feeling like a Disney princess after eight hours of sleep while others feel like they’ve just been in a street fight? It might come down to how they breathe while they sleep. Functional breathing — specifically nasal breathing — plays a massive role in the quality of your rest.

When you breathe through your nose during sleep, your body absorbs oxygen more efficiently, and CO2 levels stay balanced, allowing you to enter deeper sleep cycles. On the flip side, mouth breathing during sleep can lead to snoring, obstructive sleep apnea, and frequent waking, leaving you tired and cranky the next day. One way to correct this is by using Lunasol Sleep Mouth Tape, which gently encourages nasal breathing throughout the night, helping you sleep soundly.

2. Breathing and Mental Health

The link between breathing and mental health is, quite literally, all in your head. Dysfunctional breathing can increase feelings of anxiety and stress. Shallow, rapid breathing (often linked with anxiety) reduces CO2 levels in the blood, which can make you feel lightheaded, irritable, and more anxious — it’s a vicious cycle.

In contrast, slow, diaphragmatic breathing helps activate the parasympathetic nervous system, which is responsible for calming the body and mind. Nasal breathing naturally slows your breathing rate and helps you stay grounded and clear-headed. If you’ve ever noticed how taking a deep breath helps calm you down, it’s because you’re shifting your body into functional breathing mode.

3. Breathing and Children

Children, with their boundless energy and endless curiosity, might seem like they’ve got breathing figured out. But many kids develop poor breathing habits early on, especially if they’re mouth breathers. Mouth breathing in children can lead to a variety of issues, from dental problems (crooked teeth, anyone?) to developmental issues with their face and jaw. It’s also linked to ADHD-like symptoms, as poor sleep from mouth breathing can lead to difficulty concentrating and regulating emotions.

Teaching children to breathe properly (through their nose, with slow and steady breaths) can set them up for better sleep, better focus, and better health. And hey, maybe they’ll even sit still long enough to finish their homework. A parent can dream, right?

4. Breathing and Athletic Performance

If you’ve ever been out for a run and found yourself huffing and puffing like a cartoon character, dysfunctional breathing could be to blame. Many athletes, particularly those who rely on endurance, don’t realize that proper breathing is key to their performance.

Nasal breathing is your secret weapon here. It increases oxygen uptake and improves CO2 tolerance, both of which help you sustain energy and avoid that dreaded muscle fatigue. Additionally, breathing through your nose forces you to use your diaphragm, which strengthens your core and stabilizes your posture — both critical for athletes. If you're serious about improving your performance, consider incorporating breath training into your routine and using tools like Lunasol Sleep Mouth Tape to promote nasal breathing even while you rest.

How to Improve Your Breathing

So, if you’ve discovered that your breathing is a bit dysfunctional (don’t worry, you’re not alone), what can you do about it? The good news is that with a little practice, you can retrain your body to breathe functionally, and the benefits will be noticeable across your physical and mental health. Here’s how:

1. Start Nose Breathing
   Begin by consciously breathing through your nose during the day. If you’re a habitual mouth breather, this might take some getting used to, but it’s one of the most important things you can do for your health.

2. Try Diaphragmatic Breathing
   Also known as “belly breathing,” this technique encourages deeper, slower breaths that engage the diaphragm. Lie down and place one hand on your chest and the other on your belly. Breathe in through your nose and focus on expanding your belly while keeping your chest still.

3. Use Lunasol Sleep Mouth Tape at Night
   For those who struggle to keep their mouth shut during sleep (and let’s be honest, many of us do), Lunasol Sleep Mouth Tape can help. By gently taping your mouth closed at night, it encourages nasal breathing, improving sleep quality and overall health.

4. Practice Breathing Exercises
   Techniques like the 4-7-8 breathing method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) or box breathing (inhale, hold, exhale, hold for equal counts of 4) can help train your body to breathe functionally even under stress.

We Offer Breathing Assessments and Classes: Learn from the Experts

If you're not sure where to start on your journey to better breathing, we’re here to help. One of our founders, Jason Kauffman, is an Advanced Breathing Instructor certified in the Oxygen Advantage method. Whether you’re looking to improve your breathing for daily life, enhance your sleep, manage anxiety, or optimize your sports performance, we offer personalized breathing assessments, classes, and lessons to get you on track.

At Lunasol Sleep, we’re passionate about helping you reclaim the power of functional breathing. Our evaluations and breathing courses can give you the insights and tools you need to breathe better, live healthier, and perform at your best. Whether you want to fix your sleep issues, calm your mind, or take your athletic performance to the next level, our experts can guide you every step of the way. Check out our website to schedule a session and take control of your breathing.

Want to Learn More About Breathing?

Dive deeper into the world of functional breathing with more educational content on our website. We regularly post blogs and reference medical journals on everything related to breathing, sleep, mental health, and sports performance. We also explore the latest research on mouth taping and how it can help you achieve optimal health and wellness.

We’re proud to offer three distinct styles of Lunasol Sleep Mouth Tape, each designed to fit your specific needs:

• Barely There: A minimal, discreet option that allows light coverage for gentle nasal breathing support.
• Just the Lips: Covers only the mouth area for secure, comfortable nasal breathing while you sleep.
• Fully Covered: Maximum coverage that keeps your mouth sealed for those who want the highest level of nasal breathing assurance.

Head to lunasolsleep.com.br to explore our product offerings, read our latest blogs, and schedule your breathing assessment today.

The Bottom Line: Breathe | Sleep | Live Better

Whether you’re focused on sleeping better, feeling calmer, or running faster, functional breathing is the foundation for it all. And like many things in life, the best solutions are often the simplest. Breathe through your nose, use your diaphragm, and if you need a little help getting there — especially during sleep — Lunasol Sleep Mouth Tape has your back.

And don’t forget, if you’re serious about improving your breathing, our personalized evaluations and lessons led by Jason Kauffman can help you reach your goals. Because at the end of the day, breathing isn’t just about surviving. It’s about thriving.

Breathe | Sleep | Live Better.