The investigation into the spectral properties and refractive index (RI) sensitivities at low RI region of helical intermedium-period fiber gratings (HIPFGs) with varied periods ranging from 10-48 μm is presented in detail for the first time. The structure of HIPFG is optimized for RI sensing in the RI range of 1.3-1.33 by comparing the optical properties of HIPFGs with different grating periods. The HIPFG with optimized structure is demonstrated to have a high average sensitivity of 302.5 nm/RIU in the RI ranging from 1.3 to 1.33, which is two orders more elevated than the traditional long-period fiber gratings. The improved HIPFG is also experimentally applied to breath monitoring in different states. Normal breath, slow breath, fast breath, and unhealthy breath are distinguished based on breathing rate, intensity, and time of exhalation and inhalation. The fastest response time is determined to be 10 ms. The results demonstrate that the optical fiber's sensitivity in the low RI region can be increased by shortening its period, offering a special strategy for improving detection performance of HIPFGs. By verifying its performance in breathing monitoring, it is proved that the optimized HIPFG sensor has the great potential to expand medical applications.