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The Breath You Didn’t Know You Were Missing
What if the most powerful way to heal your stress, sharpen your focus, and reconnect with your sense of control wasn’t found in a pill, a podcast, or a productivity hack—but in your next breath?
In a world moving at hyperspeed, most of us forget to do the one thing our bodies are literally built to do well: breathe. But one man—Stig Severinsen—is on a mission to change that.
A four-time world record holder and former elite free diver, Stig has pushed the boundaries of what humans thought was possible. He’s held his breath for over 20 minutes, swum beneath arctic ice in nothing but swim trunks, and now spends his time teaching others how to unlock their own superpowers—starting with a simple inhale.
“I’m not interested in showing off. I want to show people what they’re capable of,” he says. And what he’s discovered isn’t just for athletes or thrill-seekers—it’s for anyone who feels overwhelmed, stuck, or just tired of running on empty.
This isn’t about meditation, and it’s not about mindfulness trends. It’s about rewiring your nervous system, building real resilience, and reclaiming calm—one conscious breath at a time.
Alongside other leading experts in the field, Stig is part of a growing wave of science-backed breathwork pioneers who believe that the future of wellness isn’t found in doing more, but in breathing better.
Let’s dive into the art—and science—of breath, and how a few seconds of awareness each day can change the way you move through the world.
The Hidden Power of the Breath
Most people breathe between 20,000 to 30,000 times a day. But few stop to consider how they’re doing it—or what that breath is doing to their body.
Over time, stress, anxiety, and fast-paced living have trained many of us into shallow, chest-based breathing. The consequences are real: tension, fatigue, brain fog, and even poor sleep can all be traced back to how we breathe.
As journalist James Nestor, author of the bestselling book Breath: The New Science of a Lost Art, explains:
“No matter what you eat, how much you exercise, how skinny or young or strong you are, none of it matters if you're not breathing properly.”
Shallow breathing signals the body that something is wrong—activating the sympathetic nervous system, also known as the fight-or-flight mode. When you breathe poorly all day, you train your nervous system to stay in survival mode.
But when you breathe well—slow, nasal, and deep into the belly—you start to flip that switch.
Stig Severinsen: From Asthma to Aquatic Mastery
Stig’s journey into the world of breathing didn’t begin with record-setting. It began with asthma.
As a child, he remembers gasping for air and feeling like there wasn’t enough room in his mouth for breath to flow. That fear, that restriction, would eventually become the fuel for a lifelong obsession with learning how to breathe better—and teach others to do the same.
After earning a PhD in medicine and training as a marine biologist, Stig went on to break multiple Guinness World Records, including a 202-meter underwater dive in open water—a feat he calls his “2020 Dive,” symbolic of overcoming the chaos of the pandemic.
“I wanted to do something positive to mark a very difficult year,” he says. “People were stuck, frozen in fear. I wanted to show that we could move forward, even underwater, even in the dark.”
The Breathology Method: More Than Deep Breathing
At the heart of Stig’s teachings is Breathology—a structured, science-backed system for using breathing to reduce stress, build physical resilience, and enhance focus.
What sets Breathology apart is its simplicity. It’s not about spending hours in meditation or mastering difficult poses. It’s about building awareness and using the breath to shift your nervous system in real-time.
Here are three key pillars of the method:
Relax Before You Breathe: “If you’re tense, your breath reflects it. You can’t start breathwork from a place of tension,” says Stig. Relaxation is the first step—something often overlooked in wellness routines.
Use the ‘Pause in the Pause’: Whether you’re between meetings or in the middle of a workout, Stig encourages people to use short pauses to check in. A few slow, nasal breaths can interrupt panic and invite clarity.
Build CO₂ Tolerance: Unlike the myth that we need more oxygen, Stig teaches that most people need to better manage carbon dioxide. Breath holding helps train this tolerance—improving energy, decision-making, and even sleep.
Neuroscientist Dr. Andrew Huberman supports this in his own research:
“The fastest way to calm the nervous system is two inhales followed by a long exhale—a natural sigh.”
That calming “sigh” response is hardwired into our biology. When you exhale slowly, especially through the nose, you activate the vagus nerve—a crucial player in switching off fight-or-flight mode.
Breath Holding: The Missing Piece in Your Routine
While most people focus on breathwork as a means to calm or focus, Stig introduces something deeper: not breathing.
Breath holding is the forgotten half of breathing. It’s the pause that allows the nervous system to recalibrate. When done safely and progressively, breath holds can:
Lower your resting heart rate
Strengthen lung capacity
Build emotional resilience
Rebalance blood chemistry
Patrick McKeown, creator of the Oxygen Advantage method, explains:
“It’s not about deep breathing, but about slow, light, and low breathing.”
Breath holding also activates the mammalian dive reflex—a primal response that slows the heart, shifts blood flow to vital organs, and calms the body. This reflex is one reason why even brief underwater dives can feel so peaceful.
And it’s not just for elite athletes. “You can do it lying on your yoga mat or sitting in your office chair,” says Stig. “Just never in water without supervision.” Safety always comes first.
From Fight or Flight to Rest and Digest
The real magic of conscious breathing lies in its ability to shift your internal state. When we’re stressed, our body releases adrenaline and cortisol—gearing up for a threat that rarely arrives.
Breathing slowly and consciously tells the brain: “You’re safe.”
And that changes everything—from digestion to focus to sleep.
“If you control your breathing,” says Stig, “you can control your body. And if you can control your body, you start to control your mind.”
It’s a simple formula: breath → nervous system → emotion → behavior.
Small Daily Practices with Big Returns
You don’t need a full routine to get the benefits of conscious breathing. Here are four easy ways to integrate it into your day:
Morning Reset Upon waking, spend 2 minutes breathing through your nose, slowly and evenly. Inhale gently, pause, then exhale twice as long.
Breathe Before You Move Whether walking or exercising, let your breath lead. This helps build endurance and rhythm.
Pause in the Pause During breaks at work, sit for 30 seconds and do one simple breath hold (after an exhale). This triggers calm and focus.
Bedtime Wind Down Use a slow 4-7-8 breathing pattern (inhale 4, hold 7, exhale 8) to prepare your nervous system for rest.
Inspiration Over Motivation
Stig often says he doesn’t believe in motivation the way most people use the word. “Motivation fades,” he says. “Inspiration lasts—because it comes from within.”
The word inspiration literally means “to breathe in the soul.” When people reconnect with their breath, they often find more than focus or calm—they find purpose.
And it starts with just a few seconds of awareness each day.
Where to Begin Your Breathing Journey
If you're ready to start, here are a few recommended resources:
Breathology.com – Free breathing courses, a 7-Day Breath Hold Challenge, and guided training
“Breath” by James Nestor – For a deep dive into the forgotten science of breathing
“The Oxygen Advantage” by Patrick McKeown – For practical performance breathing techniques
Huberman Lab Podcast – Look for episodes on breathwork and calming the nervous system
Conclusion: Reclaim Your Calm, One Breath at a Time
Stig Severinsen’s journey reminds us that the limits we think we have—whether physical, mental, or emotional—are often just patterns we've unknowingly rehearsed. Through the simple but powerful act of conscious breathing, he’s helped thousands of people rediscover clarity, resilience, and control, often in just a few minutes a day.
Here are the biggest takeaways:
Your breath mirrors your state. When stress takes over, your breath speeds up. When you breathe slowly and with awareness, calm returns.
Relaxation comes first. Before you dive into any breathwork practice, pause. Let go. Then begin.
Breath holding builds resilience. Used wisely, it trains the body and mind to stay steady—even in discomfort.
Micro moments matter. Whether it’s two minutes in the morning, a pause before a tough call, or a breath hold on your lunch break—tiny habits create lasting change.
The nervous system is trainable. You can reset it daily—without medication or noise—using nothing but your own breath.
Stig’s work through Breathology.com offers free courses, challenges, and step-by-step guidance to help anyone—regardless of age, fitness level, or background—take the first step toward better breathing and better living.
So if life feels overwhelming or out of balance, remember this: you already have the most powerful tool to change it. It’s with you right now. You’re using it.
All you have to do is take a deeper breath—and begin again.
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