The Breath Code

The story behind the book

From struggling for air to understanding the breath.

As a child, Luke knew the fear of waking in the night unable to breathe and the relief of reaching a hospital nebuliser. Years later, even as a strength coach and competitive athlete, he found that being fit did not mean his breathing could keep pace.

That experience became the starting point for The Breath Code. Luke shares the discoveries that reshaped his relationship with breathing, from the difference between mouth and nose breathing to the connections between stress, the nervous system and the way we use our breath.

The book moves from understanding to practice: notice your habits, get familiar with the foundations, then explore exercises for different moments in your day. It is a book to read with curiosity and return to with a purpose.

What you’ll find inside

• Understand your everyday breath

  Explore mouth versus nose breathing, breathing mechanics and the role carbon dioxide plays in oxygen delivery.

• Get to know your starting point

  Learn about the Control Pause, also known as the BOLT score, as part of the book’s approach to breathing awareness.

• Build a toolkit for unwinding

  Find guided instructions for breathing light, longer-exhale breathing, alternate nostril breathing and 4-7-8 breathing.

• Make room for focus

  Explore box breathing and resonant breathing alongside Luke’s reflections on attention, distraction and flow.

• Take breathing into your training

  Discover how Luke approaches breath preparation, stamina and physical effort, with dedicated practices and guidance on who they are suitable for.

• See the bigger picture

  Consider breathing alongside movement, food, sleep, relationships and the everyday habits that shape wellbeing.

For the busy mind, the curious beginner and the committed mover.

Start here if you want to understand your breath beyond the instruction to “take a deep breath”. You might be looking for a way to settle after a demanding day, bring more intention to your training, or make sense of your own breathing habits. Luke’s experience with asthma gives the book its starting point; curiosity about your own breath is all you need to begin reading.

From the foreword to The Breath Code

“I applaud Luke for so eloquently sharing his personal journey while distilling evidence-based breath science into practical wisdom that can benefit us all.”