As the new year begins, we’re filled with the motivation to improve our lives — eat healthier, sleep better, stress less. But no matter how much we want change, we often fall back into old patterns by February. Why? According to experts like James Clear in Atomic Habits and Charles Duhigg in The Power of Habit, true transformation happens through small, consistent actions that become part of our identity.
At Hale Breathing, we believe that improving how you breathe can transform how you live. And just like any habit, better breathing starts small but has a lasting impact. Let’s dive into how you can build sustainable habits that make 2025 the year you finally breathe, sleep, and feel better.
The Science of Habits: Why Small Changes Matter
James Clear teaches us that “You do not rise to the level of your goals. You fall to the level of your systems.” Goals give you direction, but systems — daily habits — determine your success. Similarly, Charles Duhigg explains that habits form through a cue, routine, and reward cycle.
For example:
• Cue: Feeling tired during the day.
• Routine: Using a Hale Nasal Dilator to clear your breathing for deeper, energizing breaths.
• Reward: Feeling refreshed and focused.
By stacking small wins, you create powerful habits that stick.
Start With Identity: “Who Do You Want to Become?”
Instead of focusing on what you want to do, focus on who you want to be. James Clear calls this identity-based habits.
• Instead of saying, “I want to sleep better,” say, “I am someone who prioritizes restful sleep.”
• Instead of saying, “I want to reduce stress,” say, “I am someone who breathes deeply to calm my mind.”
When you identify as someone who values their health and energy, your actions will naturally align. Using tools like the Hale Breathing Kit becomes part of your routine, not a chore.
Build Better Breathing Habits in 4 Steps
Make It Obvious
To build a habit, set clear cues. Your brain needs a trigger to remember the habit. Leave your Hale Nasal Dilator on your nightstand as a visual cue to use it before bed. Set a reminder to pause for 3 deep nasal breaths during your mid-morning break. Make your habit hard to miss. If it’s visible, you’ll do it.
Make It Easy
According to James Clear, “Make your habits so easy you can’t say no.” Tiny habits are the foundation of lasting change. Start with just 10 minutes of using the Hale Nasal Dilator in the morning or evening. Pair this with something you already do, like your morning coffee or nighttime routine. Charles Duhigg would call this habit stacking: “After I brush my teeth, I will use the nasal dilator for 10 minutes.”
Make It Rewarding
Your brain craves rewards, so associate your new habit with something positive. Notice how much clearer and calmer you feel after breathing through your nose. Track your progress in a journal or app — every day you complete your habit is a win. The reward doesn’t need to be grand. Feeling more rested and energized is often motivation enough.
Make It Consistent
Consistency beats perfection every time. According to Charles Duhigg, habits thrive on repetition. Do it daily, even if it’s just for a minute. Use your Hale Breathing Kit for short, consistent periods every day. Over time, it will become second nature — you won’t even think about it.
How Better Breathing Impacts Your Life
Most of us don’t realize how important proper nasal breathing is. Mouth breathing can cause fatigue, poor sleep, and even increased stress. Nasal breathing, on the other hand, regulates oxygen flow, supports deeper sleep, and calms the nervous system.
Benefits of Clear Nasal Breathing:
• More restful sleep
• Reduced snoring and congestion
• Improved focus and energy
• Better physical performance and recovery
When you make nasal breathing a habit, it’s like flipping a switch for your body and mind. With tools like the Hale Nasal Dilator, better breathing becomes effortless.
Small Habits, Big Results
In Atomic Habits, James Clear reminds us, “The effects of your habits multiply as you repeat them.” Small changes — like using your Hale Breathing Kit daily — might feel insignificant at first, but over time, they lead to incredible results. If you improve just 1% every day, you’ll be 37 times better by the end of the year. The same is true for your breathing habits.
Make 2025 the Year You Breathe Better
This year, focus on building small, sustainable habits that help you feel your best. Start with your breath — the simplest, most powerful tool you already have.
At Hale Breathing, we’re here to help you every step of the way. Whether you want deeper sleep, more energy, or less stress, the Hale Breathing Kit makes better breathing a habit you’ll love.
Start small. Be consistent. And breathe your way to a healthier, happier you.
Happy New Year from all of us at Hale Breathing — let’s make it your best one yet!
