The One Skill That Changes Everything: Why Breath Is Your Ultimate Superpower

Last week, I got to “roll” with my teacher—and I’m being very, very liberal with the term “roll” here.

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My instructor is Gutemberg Pereira, a 31-year-old literal world champion who’s 6’4″ and cuts down to 220 pounds when competing.

Compared to my 5’2″, 120-pound frame, even him giving me his back is an exercise in futility.

But I’m always grateful for the opportunity to embarrass myself with him. It’s an exercise in humility and resilience that I apparently still need.

Anyway, last week I was the odd man out when it came time to roll, so Berg told me to partner with him.

I lasted all of about three minutes in our five-minute round. And that’s with Berg not even “attacking” me on ANY level—he was just being a body for me to try stuff on. Granted, a very big body for someone my size.

As I sat there gasping for air like a fish out of water, Berg shared something that completely reframed how I think about performance, stress management, and life itself.

He told me about the physiological way to calm down, have more energy, and reduce stress: two big inhales followed by one LONG exhale. And the whole time I’m rolling, I should be breathing through my nose, not my mouth.

“If you find yourself breathing through your mouth,” he said, “stop and catch yourself. Use it as a signal to slow down.”

Sitting there, wheezing and embarrassed, I realized I’d been handed one of the most fundamental lessons in human performance—again.

The Lesson I Keep Forgetting

As Berg spoke, I was transported back over 30 years to my early days training in Hapkido under Bong Soo Han.

The same emphasis on breathing.

The same connection between breath control and everything else that matters in martial arts and life.

I’ve been told this lesson for over three decades, and I’m apparently still a slow learner when it comes to some things.

But here’s what really got my attention: Berg, who’s been training and competing in BJJ for over 17 years, told the class that last year he got a breathwork coach.

Despite being a world champion with nearly two decades of elite training, working specifically on his breathing made one of the biggest differences in his competing and training.

If a world champion needs to focus on breathing, maybe the rest of us should pay attention.

The Universal Operating System

Here’s what most people don’t understand: breathing isn’t just something you do to stay alive.

It’s the operating system for every other function in your body.

Your breath directly controls:

• Heart rate variability and cardiovascular function
• Nervous system activation (stress vs. calm states)
• Cognitive performance and decision-making clarity
• Physical recovery and adaptation
• Emotional regulation and psychological resilience
• Sleep quality and restoration
• Immune function and overall health
• Pain perception and discomfort tolerance

Every single aspect of human performance—physical, mental, and emotional—is directly connected to how you breathe.

Yet it’s the one skill that almost nobody actively develops.

We’ll spend years learning complex techniques, studying advanced strategies, and optimizing every other variable while completely ignoring the foundation that everything else is built on.

The Physiology of Power

When Berg told me about the two inhales followed by one long exhale, he was describing what neuroscientists call the “physiological sigh“—the fastest way to activate your parasympathetic nervous system and shift from stress to calm.

Here’s what happens:

During the two inhales:

• You maximally inflate your lungs
• You activate the sympathetic nervous system briefly
• You increase oxygen saturation
• You prepare the system for a powerful exhale

During the long exhale:

• You activate the parasympathetic nervous system
• Your heart rate drops
• Stress hormones decrease
• Recovery and restoration begin
• Cognitive function improves

This isn’t meditation mysticism—this is measurable physiology.

The technique works because your breath is the one aspect of your autonomic nervous system that you can consciously control. When you change your breathing pattern, you literally change your neurological state.

The Nose vs. Mouth Revolution

The second part of Berg’s instruction—breathing through your nose instead of your mouth—represents a fundamental shift in how we think about respiratory function.

Nasal breathing offers advantages that most people never consider:

Superior Gas Exchange

• Your nose warms, humidifies, and filters incoming air
• Nasal breathing produces nitric oxide, which improves oxygen uptake
• The resistance of nasal breathing optimizes the breathing pattern
• You get more oxygen with less effort

Nervous System Regulation

• Nasal breathing activates the parasympathetic nervous system
• It reduces stress hormone production
• It improves heart rate variability
• It enhances cognitive function and focus

Performance Benefits

• Better oxygen efficiency during exercise
• Improved endurance and reduced fatigue
• Enhanced recovery between efforts
• Greater ability to maintain technique under stress

The simple act of closing your mouth and breathing through your nose can transform your performance in any activity.

The Stress Signal System

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Berg’s instruction to use mouth breathing as a signal to slow down reveals sophisticated understanding of stress physiology.

When you find yourself breathing through your mouth, you’re receiving real-time feedback about your stress state.

Mouth breathing typically indicates:

• Elevated stress hormones
• Sympathetic nervous system dominance
• Decreased cognitive function
• Reduced physical efficiency
• Approaching overload

Instead of pushing through these signals, you can use them as opportunities to reset your nervous system through conscious breath control.

This transforms breath awareness from a passive function into an active performance tool.

The Elite Performer’s Secret

What blew my mind about Berg’s revelation was the timing.

Here’s someone who’s already achieved the highest level of success in his field, who decided to work specifically on breathing and saw immediate improvements.

This pattern repeats across elite performance in every domain:

• Navy SEALs spend significant time on breath control for stress management
• Professional athletes work with breathing coaches to improve performance and recovery
• Special forces operators use tactical breathing for decision-making under pressure
• Professional musicians study breath control for both performance and anxiety management
• Public speakers and performers rely on breathing techniques for confidence and clarity

The common thread: as skill level increases, the importance of foundational elements like breathing becomes more apparent, not less.

The Training That Nobody Does

Here’s the paradox: breathing is simultaneously the most important and most neglected aspect of human performance training.

We’ll spend hours perfecting technique, analyzing video, studying strategy, and optimizing equipment. We’ll invest in expensive supplements, advanced recovery tools, and sophisticated tracking devices.

But we won’t spend 10 minutes learning to breathe properly.

This neglect has consequences that compound over time:

• Chronic stress from poor breathing patterns
• Reduced cognitive performance during pressure situations
• Slower recovery between training sessions
• Increased injury risk from tension and poor movement patterns
• Diminished enjoyment of activities due to unnecessary suffering

The Compound Benefits

When you develop conscious breath control, the benefits extend far beyond the immediate activity you’re training for.

In Physical Performance:

• Improved endurance and power output
• Faster recovery between efforts
• Better movement quality and coordination
• Reduced injury risk
• Enhanced adaptation to training stress

In Mental Performance:

• Clearer decision-making under pressure
• Improved focus and concentration
• Better emotional regulation
• Reduced anxiety and stress
• Enhanced learning and memory consolidation

In Daily Life:

• Better sleep quality and restoration
• Improved immune function
• Reduced chronic pain and tension
• Enhanced relationships through better emotional regulation
• Greater overall life satisfaction and well-being

One skill development creating benefits across every area of life—that’s the definition of high-leverage learning.

The Practical Protocols

Based on decades of martial arts training, research into respiratory physiology, and the wisdom of champions like Berg, here are the essential breathing protocols everyone should master:

The Physiological Sigh (Stress Reset)

• Two deep inhales through the nose
• One long, slow exhale through the mouth
• Use whenever you notice stress, tension, or overwhelm
• Repeat 2-3 times for maximum effect

Box Breathing (Performance Preparation)

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold empty for 4 counts
• Repeat for 5-10 cycles before high-performance activities

Nasal Breathing (Default Pattern)

• All breathing through the nose during normal activities
• Use mouth breathing as a stress signal
• Practice nasal breathing during exercise to build capacity
• Focus on smooth, rhythmic patterns

Recovery Breathing (Post-Effort)

• Long, slow inhales through the nose
• Even longer exhales through pursed lips
• Focus on slowing heart rate and activating recovery
• Continue until breathing returns to normal rhythm

The Daily Practice

Like any skill, breath control requires consistent practice to become automatic.

The goal isn’t to think about breathing constantly—it’s to develop such good default patterns that conscious control is only needed in specific situations.

Morning Protocol:

• 5 minutes of conscious breathing upon waking
• Focus on establishing nasal breathing rhythm
• Use box breathing to prepare for the day

Training Protocol:

• Nasal breathing as the default during all activities
• Physiological sighs when stress levels rise
• Recovery breathing between intense efforts

Evening Protocol:

• Extended exhale breathing to activate recovery
• Focus on releasing the stress and tension of the day
• Use breathing to transition into sleep

The Long Game

What Berg taught me that day goes beyond martial arts technique or even athletic performance.

He was teaching me about the fundamental relationship between consciousness and physiology.

Your breath is the bridge between your conscious mind and your unconscious body systems.

It’s the one aspect of your autonomic nervous system that you can directly control, making it the gateway to optimizing everything else.

Master your breath, and you master your response to stress, pressure, and challenge.

This isn’t about becoming a breathing fanatic or spending hours in meditation. It’s about developing the foundational skill that enhances everything else you do.

The Bottom Line

Take it from me—someone who’s been forgetting this lesson for 30 years—if you want to handle stress better, perform better, and live healthier, learn how to breathe.

Not the automatic, unconscious breathing that keeps you alive, but the conscious, intentional breathing that makes you thrive.

Start with nasal breathing as your default. Add the physiological sigh when stress rises. Practice box breathing before high-performance activities.

And remember: if a world champion with 17 years of elite training gets a breathwork coach and sees immediate improvements, maybe the rest of us should stop overlooking the most fundamental skill we possess.

Your breath is always with you. The question is whether you’re using it as a tool for optimization or just letting it happen on autopilot.

The choice—and the transformation that follows—is literally as close as your next breath.