The hypocapnia paradox
When you over-breathe, you blow off CO₂. Low CO₂ tells the brain you are not breathing enough, even though you are breathing too much. The feeling is intense — and entirely treatable.
The slow-nasal protocol
Close your mouth. Breathe in through the nose for 4 seconds, out for 6, with a 2-second pause after the exhale. Continue for 5 minutes. Repeat three times a day.
What you should feel
In the first minute, the air hunger can briefly increase — this is your body recalibrating. By minute 3, it usually eases. By minute 5, breathing feels easier and quieter.
Recovery markers
Fewer sighs per hour. Quieter breathing at rest. Ability to hold a normal exhale for 15+ seconds (control pause). Less air hunger triggered by minor activity.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/long-covid](/breathing-for/long-covid).