You would like that, wouldn't you? Then how about increasing your breathing efficiency by 20%? That's easier than getting better gas mileage out of your car! Let me explain:
Your lung capacity is about 4-6 liters ⟹ each minute, 4-6 liters of air enter the lungs.
But here’s the catch: not all of that air makes it to the alveoli. About 150ml of each breath stays in the airways, where it doesn’t participate in the gas exchange. This portion is called “dead space.”
With the average adult taking 12–16 breaths per minute, let’s look at how slowing down your breathing rate can impact your body’s oxygen use:
Example A: 12 Breaths Per Minute
- Volume of air inhaled through the nose per minute = 6lt
- ️Breaths per minute = 12
- Volume per breath = 0.5lt or 500ml
- Dead space per breath = 150ml
- ⟹ So, for each breath, 500ml of air enters the nose, but only 350ml reaches the alveoli.
- Volume of air reaching the alveoli per minute = 12 x 350 = 4200 = 4.2lt
Example B: 6 Breaths Per Minute
- Volume of air inhaled through the nose per minute = 6lt
- Breaths per minute = 6
- Volume per breath = 1tl or 1000ml
- Dead space per breath = 150ml
- ⟹ With each breath, 1000ml of air enters the nose, and 850ml of air reaches the alveoli.
- Volume of air reaching the alveoli per minute = 6 x 850 = 5100 = 5.1lt
🌟 By simply slowing down to 6 breaths per minute, you’re increasing your breathing efficiency by 20%! This small change allows you to:
Slow breathing also harnesses the benefits of CO2:
Better oxygen release from the blood into the tissues 🩸
Dilation of airways and blood vessels 🌬️
Stimulation of a calm, 'rest and digest' state of your nervous system 😌
Ready to Try It? Take a minute now: sit comfortably, set a timer, and count your breaths ⏱️. Where do you fall? If you’re closer to 12–16 breaths, imagine the benefits of slowing down and training your body to breathe more efficiently.
With a few simple adjustments, you can optimize your breathing for better energy, health, and calm—no extra maintenance required.
Stay healthy, stay happy.