Breathe Better, Live Stronger: The Power of Breathwork | Aaron Alexander

The Dr. Tyna Show Episode 189 

Breath is one of the most overlooked yet powerful tools we have for regulating our nervous system, improving movement, and maintaining overall health. In a deep and insightful conversation, I sit down with movement specialist and breathwork expert Aaron Alexander, founder of the Align Method and host of the Align Podcast. Together, we explore the mechanics of breath, how it influences emotional and physical well-being, and how we can use it to navigate stress, trauma, and even controversial societal challenges.

In this article, you will learn:

• How breathwork can enhance movement, mood, and stress management
• The science behind long exhales, CO2 tolerance, and lymphatic drainage
• Practical tools for integrating breathwork into daily life for optimal health

Let’s dive in.

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The Healing Power of Breath

Breath is more than just an automatic bodily function — it is a key to unlocking mental clarity, emotional regulation, and physical well-being. Aaron Alexander explains how proper breathing can:

• Improve movement and mobility by engaging the diaphragm and core muscles
• Regulate the nervous system by shifting between sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) states
• Enhance mood and mental clarity by increasing oxygenation and CO2 tolerance

Breath plays a profound role in resilience, trauma recovery, and navigating life’s challenges.

Navigating Trauma And Emotional Resilience Through Breath

Personally, breathwork has been an essential tool for processing anger, grief, and uncertainty in my life.

Breath could also help you in:

• Identifying where stress manifests in the body—often in the solar plexus, chest, or throat
• Using long exhales to downregulate stress responses and regain a sense of control
• Sitting with discomfort instead of bypassing it with distractions or forced positivity

In other words, breathwork can help you reclaim agency over your reactions and mental state.

The Science Of Long Exhales And CO2 Tolerance

One of the most powerful techniques discussed is the long exhale, which helps regulate the nervous system and shift out of panic mode. 

Aaron explains:

• Exhaling slows the heart rate by stimulating the vagus nerve, promoting relaxation
• CO2 tolerance determines air hunger—building tolerance can prevent panic and improve oxygen delivery to cells
• Over-breathing can trigger anxiety, while controlled breathwork enhances calm and clarity

Techniques like humming and sighing naturally extend exhales and increase nitric oxide levels, improving circulation and reducing stress.

Movement, Lymphatic Drainage, And Breath

Breath and movement are deeply connected. 

Aaron emphasizes that proper breathing mechanics improve:

• Posture and spinal alignment, reducing tension in the neck and shoulders
• Lymphatic drainage, which clears toxins and supports immune function
• Mental resilience, by synchronizing breath with movement to enhance focus and adaptability

Movement, particularly kettlebell training and dynamic exercise, has helped me personally regulate my breath and nervous system. By incorporating breathwork into your workouts, you can help train your body to better stay calm under stress.

Practical Breathwork Tools For Everyday Life

To integrate breathwork into daily routines, Aaron recommends:

• Coherence breathing: Inhale for 5-6 seconds, and exhale for 5-6 seconds to maintain balance.
• Box breathing: Inhale, hold, exhale, hold—all for equal counts—to build breath control.
• Extended exhales: Make exhales longer than inhales to activate relaxation responses.
• Humming and vocalization: Engage the vagus nerve and improve oxygenation.
• Breath holds and CO2 training: Improve air hunger tolerance for resilience under stress.

These techniques can be practiced during walks, workouts, or moments of stress to cultivate calm and clarity.

Reframing Stress, Politics, And Social Division

A major theme of our conversation was how breath can help navigate societal stress, political divisions, and personal triggers. It’s so important to develop resilience and not allow external forces to hijack your nervous system.

Aaron suggests that instead of reacting to stressors, you can:

• Reframe challenges as opportunities for growth
• Cultivate compassion for opposing viewpoints
• Use breath to create internal peace, even in chaotic environments

By focusing on what you can control and letting go of what you cannot, you can maintain personal sovereignty over your well-being.

Final Thoughts: Mastering The Breath For A Resilient Life

Breathwork is a simple yet profound tool for navigating stress, improving health, and fostering emotional resilience. Whether through structured practices like box breathing or simply becoming more aware of daily breathing patterns, everyone can benefit from mastering their breath.

Key takeaways from this conversation:

• Breath regulates the nervous system, influencing movement, mood, and overall health.
• Extended exhales and CO2 tolerance training can improve resilience and prevent panic.
• Integrating breath with movement enhances performance and stress adaptation.

I’d encourage you to learn how to master your breath and reclaim control over your body, mind, and overall well-being.



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