Can Breathing Solve 90% of Health Problems? | Dr. Okunaka's Method

The Power of Breath

Breathing is the only way for ordinary people to save themselves. This has always been my argument.

It isn’t exercise—because for many people, especially the elderly or those with underlying health conditions, exercise carries its own risks.

I recently came across a new book that perfectly corroborates my view.

The author is Dr. Tetsuya Okunaka, a respiratory specialist, and the book is titled 90% of Discomfort Can Be Solved by Breathing.

Dr. Okunaka's Findings

His core perspective is this: Breathing is the only pathway through which we can consciously control the autonomic nervous system. Through “diaphragmatic breathing” and posture adjustment, we can efficiently alleviate discomfort without the need for equipment, expenses, or a special environment. Stick with it for two weeks, and you will see results—such as increased physical stamina, reduced fatigue, and a firmer abdomen.

In reality, many people breathe incorrectly. This not only makes the body prone to fatigue but can also leave you feeling out of breath during moments of high stress.

Dr. Okunaka has over 30 years of experience in the field, and he himself once suffered from the distress of declining respiratory function.

However, by adjusting his breathing and posture, he successfully improved his physical condition and maintained a youthful physique.

When he was over 60, he served as a medical lead for the Tokyo Olympics. The work was incredibly demanding. In the past, he would have barely been able to stand after work, but after adjusting his breathing and posture, he remained full of energy even after playing golf all day in 35-degree (95°F) heat.

Many people don’t realize that their breathing is problematic because so few pay attention to it. The most common issue is shallow breathing.

Factors like rhinitis, nasal congestion, wearing masks, compressed chest posture, or sleeping without proper ventilation can all lead to reduced oxygen intake.

These directly lead to respiratory issues.

Shallow breathing and mouth breathing result in decreased carbon dioxide levels and lower oxygen utilization rates, triggering various problems like intensified fatigue and difficulty concentrating.

Correct Breathing Technique

The correct method is diaphragmatic breathing—breathing with your abdomen—with the key focus being on the exhalation.

Here is the specific technique: While sitting, exhale through your mouth for 10 seconds while forcefully contracting your abdomen, then inhale through your nose for 5 seconds. Perform 4 to 5 sets every day.

An advanced version involves exhaling through the nose for 5 seconds while adding a humming sound, repeating the same number of times.

One of the author’s patients, who suffered from long-term anxiety, tried this method and found relief from symptoms, with their heartbeat becoming more stable.

Posture Matters

Beyond breathing techniques, posture adjustment is also crucial. When standing straight, keep your hands against your chest and abdomen and maintain a vertical alignment, avoiding leaning forward or hunching. This makes breathing much smoother.

The author mentions a patient with back pain who, after practicing these breathing methods and adjusting their posture, saw their waistline reduce by 3 centimeters in two weeks, and their physical discomfort vanished.

If you stick to the methods in the book for two weeks, you will clearly feel an increase in physical strength and a reduction in fatigue; your abdomen will also become tighter. Moreover, this method requires no equipment, costs nothing, and can be practiced anytime, anywhere.

It is particularly suitable for those who feel chest tightness when wearing masks or those dealing with high daily stress.

If you find yourself panting just from walking fast, you might want to try the self-check methods in the book.

You should know that a decline in respiratory function can trigger autonomic nervous system imbalances, leading to 90% of physical discomforts, such as fatigue, stiff shoulders, headaches, obesity, and insomnia.

Through diaphragmatic breathing and posture adjustment, you can effectively improve these conditions. This method requires no equipment, no money, and no special environment—just two weeks of persistence to see the effect.

A Better Way: Inner Observation

Of course, our own “Internal Observation Breathing Method” is even more effective. It integrates ancient Chinese techniques—such as contracting the pelvic floor (PC) muscles and applying pressure to the abdomen—followed by turning your focus inward to observe the body. This not only adjusts respiration but also creates a sympathetic resonance within the internal organs, promoting smooth blood circulation. You can click to purchase and access the training method.