The Hidden Cost of Shallow Breathing – Structure, Oxygen, and the Bohr Effect

In this episode of What I’m Reading, What I’m Thinking, we dive into how shallow breathing affects your structure, perception, and physiology—through the lens of breath-hold science and the Bohr effect.

What happens when you hold your breath after an inhale versus an exhale? What does this tell us about clients who breathe shallowly all day long? We’ll explore the chemistry of CO₂ buildup, oxygen delivery, pH shifts, and the body’s reflexes that regulate pressure and perception.

This isn’t just about freediving—it’s about how chronic low-volume breathing mimics a constant exhale hold and disrupts your body’s ability to function, regulate, and feel safe.

Topics Covered:
• Blood gas dynamics during breath holds
• The Bohr effect and oxygen offloading
• Nervous system regulation through breath
• How shallow breathing alters fascia, posture, and perception
• CO₂ tolerance and its impact on movement and health

00:00 Introduction to Shallow Breathing
00:30 Understanding Breath Holding Physiology
01:36 The Impact of Chronic Shallow Breathing
02:53 The Science Behind the Bohr Effect
04:46 Clinical Applications and Breath Retraining
06:00 Conclusion and Next Steps

Listen on
Apple: https://apple.co/3YX2O5b

Spotify: https://open.spotify.com/show/1OEkzrb...

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Sources Cited:
• Parkes, M. J. (2006). Breath-holding and its breakpoint. Experimental Physiology, 91(1), 1–15.
• Sasse, S.A. et al. (1996). Arterial blood gas changes during breath-holding from functional residual capacity. Chest, 110(4), 958–964.
• Skow, R.J. et al. (2015). The ins and outs of breath holding. Advances in Physiology Education, 39(3), 223–231.
• Bain, A.R. et al. (2021). Large Lung Volumes Delay the Onset of the Physiological Breaking Point During Simulated Diving. Frontiers in Physiology, 12:731633.
• StatPearls (2023). Physiology, Bohr Effect
• StatPearls (2023). Physiology, Respiratory Drive
• Joulia, F. et al. (2009). Physiological adaptations to apnea in humans. Sports Medicine, 39(7), 447–465.
• Dujic, Z. et al. (2009). Extreme breath-holds: Diving response and physiology of the apnea. Clinics in Chest Medicine, 30(2), 233–251.
• McKeown, P. Holding Your Breath: Benefits and Science
• FreediveUK. Risks of Hyperventilation Before Diving