We all know how to breathe but do we know how to breathe well? Correct breathing techniques form the foundation of our health. Learn how to return to your breath with these simple tips.
Breathing is the first act of life and the last. Our very life depends on it.
– Dr. Andrew Weil
Breath. The life force that animates us all.
It is only in recent times that the breath has been viewed as a simple biological process. Throughout history, it has been revered as the manifestation of vital energy – a way to connect with the spirit world – and seen as the cosmic energy that permeates the universe.
Breathing is not only essential to our very being, it is the foundation of our health.
And it turns out that lately, we’ve been doing it all wrong.
Too often, we breathe through our mouths, from our chests, in short shallow breaths. This happens when we’re feeling stressed and distracted. Looking down at your phone, whether you’re working or scrolling, or getting lost in worry, can unconsciously create this unhealthy habit, heightening anxiety and disrupting digestion.
What we want to be doing is breathing deeply in through the nose, and fully exhaling out the nose using our bellies. This type of breathing improves respiratory function, relaxes the body and mind, and helps us manage our stress more effectively.
The problem with shallow breathing
“Shallow breathing doesn’t just make stress a response, it makes stress a habit in our bodies, and therefore, our minds.”
– John Luckovich
Shallow breathing activates the body’s parasympathetic nervous system, which is designed to prepare the body to fight or flee. However, if the threat is abstract and exists only in the realm of thought, this response is not appropriate. Sitting at your desk with nowhere to run and no one to fight, your body has no real use for the adrenaline now pumping through your veins, and without some sort of outlet – an exercise or breathwork routine – you won’t rid your body of excess stress hormones or muscle tension. If this kind of stress accumulates over time it can have disastrous effects on your health, potentially making you more at risk for cardiovascular problems and lowering your body’s natural defenses.
Long term, breathing shallowly can reduce the number of white blood cells in your body, leading to inflammation and a compromised immune system. This type of breathing pattern is only necessary in certain situations, when conserving energy during something like exercise, or in order to quietly escape from a troublesome situation.
Breathing in
When you breathe in deeply, more air enters your lungs, oxygenating the blood. Oxygen is needed for every single cell, organ and system in your body to function. Without it, your body would not be able to produce energy, and you would soon become sick and cease to be. If you suffer from stress and anxiety, deep inhalations help you relax, as they increase endorphin production and activate your parasympathetic “rest and digest” response. By stimulating the digestive system, it promotes healthy functioning of your digestive organs, and prevents digestive issues in the future.
It can enhance mental clarity and cognitive function by boosting blood flow to the brain, which can help with your memory, focus, and problem-solving.
Deep breathing can be especially helpful if you’re suffering from conditions like asthma or Chronic Obstructive Pulmonary Disease (COPD). By practicing deep breathing exercises regularly, you may be able to improve respiratory function and better manage your symptoms.
Additionally, deep breathing can have a massively positive effect on your cardiovascular health, by lowering your heart rate and blood pressure and improving your circulation.
Breathing out
Exhaling fully helps us expel excess carbon dioxide, a waste product of the metabolism, from our bodies. However, if you exhale too quickly, the level of CO2 in the blood can become too high, leading to a condition called hypercapnia. Symptoms of hypercapnia include dizziness, confusion and fatigue. Having the right balance of CO2 is incredibly important as it regulates pH levels in the bloodstream, ensuring that the body’s systems function properly.
The do’s and don’ts of proper breathing
Don’t breathe through your mouth
Unless you’ve got a cold or you’re suffering from allergies, it really isn’t a good idea to breathe through your mouth, and even then, it should only be done temporarily. Mouth breathing can cause dry mouth, bad breath, and increase your risk of developing tooth decay and gum disease. It can also irritate your throat and respiratory system, as the air is not properly humidified and warmed by the nose before it reaches your lungs. Additionally, mouth breathing can lead to poor oxygenation of the blood and can interfere with a good night’s sleep, causing issues like sleep apnea and snoring.
Do breathe through your nose
There are tiny little hairs called cilia in your nose, with the purpose of filtering out unwanted particles like dust and dirt as we inhale. This filtration system prevents irritation and infection from developing in your lungs. Your nose also warms the air you breathe in, as breathing in cold air restricts your airways. Warming the air helps to open those airways up so you can take deep, fully replenishing breaths. Finally, your nose actually humidifies the air, keeping your mucous membranes moist and healthy, preventing respiratory issues.
Amazingly, studies have shown that nasal breathing reduces perceived effort when exercising, improves respiration in people with asthma, improves quality of sleep, and reduces snoring for those suffering with sleep apnea.
Don’t breathe from the chest
Where we are breathing in our body is just as important as how we are breathing. Thoracic breathing, otherwise known as breathing with your chest, uses the muscles in the shoulders, neck and chest to inflate your lungs. This can cause tension headaches and neck pain as well as poor posture which restricts the movement of your respiratory system, creating less effective, shallower breathing.
Do breathe from your diaphragm
Diaphragmatic breathing, sometimes referred to as belly breathing, slows your heart rate, relaxes tension in the muscles, alleviates stress and boosts energy levels in the body. You’ll know you’re breathing with your diaphragm and not your chest when your belly pushes out and your chest remains still. This can be an incredibly grounding practice that softens intense sensations and reduces overwhelming emotions, bringing us back to balance and homeostasis.
Don’t suck it in
Though we may feel cultural pressure to have a perfectly flat, toned stomach at all times, holding your tummy in only prevents your body from functioning as it should. It affects your digestion and restricts your breathing. Embrace the Buddha within, let that belly out.
Do meditate
Having some sort of breathwork or meditation practice allows you to become more conscious of where you may be going wrong with your breathing. By bringing awareness to problems like shallow, nasal, or chest breathing, you can begin to correct bad breathing habits, whether that’s adjusting where you are breathing, how often, or how deeply.
Take a deep breath with The Pantheon Method
Discover the healing benefits of deep breathing for optimal health and well-being with The Pantheon Method. This method, which combines ancient techniques with modern technology, teaches you how to develop healthy breathing habits through deep nasal and abdominal breathing. The practice of deep breathing not only improves respiratory function and relaxes the body and mind, but also helps to manage stress more effectively. Enhance your health and well-being by learning to breathe correctly. Join our online community and start experiencing the benefits of deep breathing with The Pantheon Method.
