Expert Q&A: Breathwork for your body, mind, and daily life
Louise Brans Fitzgibbon
Louise is a Functional Breathing Coach and founder of BreathCoach.ca, based in Oakville, Ontario. She works with individuals and groups to help them understand how they breathe and how small changes can create real shifts in energy, focus, and sleep. Louise is certified in Oxygen Advantage, Buteyko, Nordic Flow, and Pause Breathwork, and blends science, assessment, and practical tools that help people feel and perform better.
Q: Why does how we breathe matter so much?
Louise: Breathing is something we do more than 20,000 times a day — yet it’s one of the most overlooked factors in how we feel, perform, and recover. The way we breathe sends constant signals to the body about whether we’re safe or under stress.
When the breath becomes shallow or high in the chest, it pushes the body into “fight or flight” mode. You might feel a tight chest, jaw tension, racing thoughts, or trouble winding down at night. Over time, this keeps the nervous system on high alert, which drains energy, disrupts sleep, and makes it harder to focus or feel calm.
The good news is that your breath can also do the opposite. It’s one of the fastest ways to reset the nervous system. When you learn to breathe low, slow, and quiet, you can shift the body out of stress and back into balance.
Q: What is “functional breathing”?
Louise: Functional breathing means using your breath in a way that supports your body’s natural rhythms and physiology. I focus on three main areas when working with clients:
Mechanics: how your body moves as you breathe. You want to see movement in the ribs, belly, and back and not just the chest rising. Think of it as breathing wide instead of high.
CO₂ Tolerance: how well your body handles carbon dioxide. When your tolerance is low, you may feel air hunger or anxiety, even when oxygen levels are normal. Improving CO₂ tolerance helps calm the body and build resilience.
Cadence: the rhythm of your breath. A steadier, slower pace helps regulate heart rate, improve focus, and support the nervous system.
Q: What’s a simple way to start improving how we breathe?
Louise: Start with awareness. Throughout the day, when you wake up, before a meeting, or at bedtime take a moment to check in.
Ask yourself: Where do I feel my breath? Is it high in my chest, or low in my ribs and belly? Can I make it slower, quieter, and more even?
That simple pause helps you build awareness, which is where change begins.
Q: What are a few techniques people can try right now?
Louise: Here are three simple practices I often teach:
1. Elongated Exhale with a Hiss
Inhale through your nose for a count of 4
Exhale through your mouth to a count of 6 or as long as you can, gently touching your teeth together to make a soft “sss” sound.
Feel the vibration and release tension
Repeat 5–10 times
This slows your breathing rhythm and signals the body to relax.
2. Physiological Sigh
Take a deep breath in through your nose
Add a small “top-up” sip of air
Exhale fully through your mouth
Repeat 2–5 times
This is a quick reset that helps calm the body when you’re stressed or can’t unwind.
3. 360° Breath Check-In
Inhale through your nose, feeling your ribs, belly, and back expand
Exhale slowly, letting everything draw back in
Repeat several times, noticing how your body softens
Q: Why is learning to breathe better so powerful?
Louise: Your breath is one of the most direct ways to influence how you feel both physically and mentally. When you improve how you breathe, you support your body’s natural ability to regulate energy, reduce stress, and rest deeply.
Functional breathing helps you feel steadier and more grounded throughout the day and ultimately will affect how you think, move, sleep, and show up in your life.
