Breathing: The Underrated Key to Better Health

Are You Breathing Correctly?

Stop for a Second and Really Think About It

We all breathe without thinking about it, right? After all, it’s the most natural thing in the world. But here’s the thing: the way you breathe can sometimes be affected by stress, and becoming more aware of your breathing habits could benefit your wellbeing.

Modern life is chronically stressful. We’re always on the go, stimulated by technology, and stress can make our breathing faster or shallower. Problems may arise when an uncomfortable breathing pattern becomes habitual, particularly if it contributes to feelings of tension or breathlessness.

Signs You May Need to Fix Your Breathing

Have you ever noticed your chest rising more than your belly when you breathe? That isn’t necessarily a sign of improper breathing. Both your chest and diaphragm normally help you breathe. However, learning to use your diaphragm more comfortably may help you relax and reduce unnecessary tension.

Here are some other signs worth paying attention to:

• Frequently feeling unable to take a comfortable, satisfying breath.
• Regularly needing to yawn, sigh or open your mouth because you feel short of breath.
• Keeping your mouth open frequently because breathing through your nose feels difficult.

If these sound familiar, it may be worth discussing your symptoms with your GP, particularly if they are persistent or new. Breathing exercises can be helpful for relaxation, but they should not replace an assessment of unexplained breathing difficulties.

Why Breathing Matters More Than You Think

Okay, you might be thinking, “It’s just breathing, chill out.” But breathing is essential to your health, and your breathing pattern can also influence how relaxed or tense you feel.

Your lungs normally regulate oxygen and carbon dioxide effectively without conscious effort. Diaphragmatic breathing exercises may help you breathe more comfortably and manage stress, but there is no evidence that ordinary chest breathing causes chronic diseases or that breathing exercises can prevent conditions such as cancer or diabetes.

The Science Behind Proper Breathing

When you take a breath in, air travels into your lungs. Your lungs are filled with tiny air sacs called alveoli. These alveoli have a very thin lining. Oxygen passes through this lining and into your bloodstream.

Your blood then carries oxygen to all parts of your body. Every cell needs oxygen to function and stay healthy. In healthy people, normal breathing usually maintains adequate oxygen levels without any need to take deliberately deep breaths.

When you breathe out, you expel carbon dioxide from your body. Carbon dioxide is produced when your cells use energy. Your body carefully regulates its level in the blood, and carbon dioxide also plays an important role in maintaining normal blood chemistry.

Normal breathing strikes a balance. It allows oxygen in and removes carbon dioxide efficiently. Breathing too quickly or deeply for your body’s needs can actually lower carbon dioxide levels, sometimes causing dizziness, tingling or light-headedness. Ordinary shallow breathing does not automatically mean that carbon dioxide is building up or that your cells are being starved of oxygen.

Serious breathing problems can affect oxygen or carbon dioxide levels and require medical attention. However, there is no reliable evidence that everyday chest breathing directly causes inflammation, heart disease, diabetes or cancer.

Some people experiencing stress or an inefficient breathing pattern may use their neck and upper chest muscles more than necessary. Over time, this can contribute to feelings of tension or discomfort. Learning relaxed diaphragmatic breathing may help reduce that unnecessary effort.

To summarise:

• Normal breathing supplies oxygen to your cells and removes carbon dioxide.
• Your body automatically regulates breathing according to its needs.
• Stress can affect your breathing pattern and contribute to tension or discomfort.
• Relaxed diaphragmatic breathing may help reduce unnecessary muscle tension.
• Persistent breathlessness or breathing difficulties should be assessed by a healthcare professional.

Breathing is a simple, automatic process. But paying attention to how you breathe can have a positive impact on your comfort and relaxation. Do not underestimate the value of breathing comfortably!

Diaphragmatic breathing may also encourage relaxation and reduce stress-related tension. That’s a useful benefit from taking a little time to focus on your breathing!

Simple Ways to Breathe Better Starting Today

The good news? Becoming more aware of your breathing is something you can practise at home. Here are some simple tips:

• Watch a baby breathe. Their bellies naturally rise and fall. This can be a useful way to visualise how the diaphragm contributes to breathing, although adults naturally use both their chest and diaphragm.
• Relax before sleep. Right before drifting off to sleep, relax and observe how your breathing feels when you’re comfortable. There is no need to force it or aim for a particular depth.
• Try a quick abdominal breathing meditation daily. Sit or lie comfortably, relax your shoulders and allow your belly to rise gently as you breathe in. Breathe out without forcing the air. Try this for a few minutes, stopping if you feel dizzy or uncomfortable. You may find it helps you relax.
• Mouth breather? Breathing through your nose can be comfortable when your nasal passages are clear. However, do not force nasal breathing if you have congestion or difficulty getting enough air. Persistent nasal obstruction is worth discussing with your GP.
• Do some planks. This core-strengthening exercise can help improve general core strength. It isn’t necessary for diaphragmatic breathing, but regular physical activity can support overall fitness.
• Look after your general health. A balanced diet, regular activity and adequate sleep support wellbeing. There is no good evidence that eating processed foods directly forces you into an unhealthy breathing pattern.
• Try out some yoga! Gentle yoga and breathing practices may help you relax and become more aware of your breathing. Try breathing in comfortably and allowing a slow, unforced exhalation. Avoid prolonged breath-holding or forcing your breathing, particularly if it makes you light-headed.

The best part? You can begin anytime, anywhere without even getting up. So why wait? Give it a try right now and see if a few moments of comfortable, relaxed breathing help you feel a bit easier.

Bottom Line: Use It or Lose It

Breathing may seem basic, but modern habits and stress can influence how comfortable and relaxed our breathing feels. Learning to use your diaphragm gently may help you manage stress and reduce unnecessary tension. With some simple mindfulness and practice, you may notice benefits in your relaxation and general sense of wellbeing. We all take breathing for granted, but becoming more aware of it is one more useful tool for managing everyday stress.

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