Setting Things Straight On How To Breathe Correctly
Breathing is an essential function of life, yet surprisingly most of us go through life not being taught how to breathe correctly. Most people will breathe without giving it a second thought, however the way you breathe can have a profound impact on your overall health, stress levels, and even athletic performance. One common misconception is equating a ‘big breath‘ with a ‘deep breath’, which are not the same, and can have a detrimental effect on your health. Your body requires a certain amount of oxygen to function optimally, so learning how to breathe correctly is fundamental for every aspect of your well-being.
Did you know?! Even though your brain is only about 2% of your overall body weight, it uses about 20 – 25% of the oxygen you intake. This high oxygen demand is due to the brain’s constant activity, including maintaining nerve function, processing thoughts, and regulating bodily functions.
As yoga or meditation teachers, or breath coaches, we need to be careful with the words we use when teaching people how to breathe properly. A conversation with a physiotherapist recently, alerted me to the fact that many of her patients have been told to ‘take a big breath’, leading to inefficient and ineffective breathing patterns. While a ‘big breath’ and a ‘deep breath’ might sound similar, they’re fundamentally different, and understanding how to breathe correctly can make all the difference to our physical, and mental health.
What Does It Mean to Breathe Correctly?
Correct breathing, often referred to as full deep breathing or yogic breathing, involves also using your diaphragm—a dome-shaped muscle located at the base of your lungs—to fully expand and contract your lungs, not just your chest. When you breathe this way, your chest and abdomen inflate and deflate as you inhale and exhale. This type of breathing is efficient and supports optimal oxygen exchange, promoting relaxation and better control over your nervous system.
! Do not confuse a full deep breath or yogic breath with deep abdominal breathing, which predominantly utilizes the abdomen to breathe, and neglects the full use of the upper respiratory muscles of the middle and upper chest.
In contrast, many people mistakenly associate a big breath with a deep breath. A big breath is typically a chest breath, where you inhale forcefully, expanding your rib cage and lifting your shoulders and collar bone slightly. While this might feel like you’re drawing in a lot of air, it’s not the most effective way to breathe. Instead, it can lead to shallow, inefficient breaths that fail to engage your diaphragm.
The Difference Between a ‘Big Breath’ and a ‘Deep Breath’
Understanding the distinction between these two types of breathing is crucial:
Big Breath: (Chest Breathing)
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- Involves expanding the chest and rib cage.
- Often uses accessory muscles around the neck, collarbone and shoulders.
- Can result in shallow, rapid breaths.
Health Risks Associated With Chest Breathing
1. Increased Stress & Anxiety 😰
- Shallow breathing activates the sympathetic nervous system (fight-or-flight response), making the body feel like it’s in a constant state of stress.
- This can lead to increased cortisol levels, worsening anxiety, irritability, and tension.
2. Reduced Oxygen Supply to the Brain & Body 🧠
- Chest breathing delivers less oxygen to the brain and muscles.
- Can cause brain fog, dizziness, fatigue, and poor concentration.
- Over time, it may even contribute to chronic fatigue and headaches.
3. Poor Posture & Muscle Tension 🏋️♂️
- Shallow breathing overuses neck and shoulder muscles instead of the diaphragm.
- Leads to neck pain, tight shoulders, and poor posture.
- Can contribute to jaw tension (TMJ) and headaches.
4. Weak Diaphragm & Reduced Lung Capacity 🫁
- Over time, poor breathing habits can cause the diaphragm to weaken.
- Limits lung expansion, reducing overall lung function and endurance.
- Makes deep breathing feel uncomfortable or unnatural.
5. Increased Risk of Hyperventilation & Dizziness 🌪️
- Shallow breathing expels too much CO2 too quickly, leading to hyperventilation.
- Can cause dizziness, light-headedness, tingling, and even panic attacks.
6. Poor Digestion & Circulation 🍽️
- The diaphragm helps massage abdominal organs, aiding digestion and circulation.
- Shallow breathing reduces this effect, potentially leading to bloating, poor digestion, and constipation.
Deep Breath: (Full Deep Breathing/Yogic Breathing)
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- Involves engaging the diaphragm.
- The torso expands and contracts naturally as you inhale and exhale respectively (look at the breathing of a baby or a dog for a good visual demonstrating this!)
- Allows for slower, fuller breaths that optimize oxygen exchange.
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Many people default to big chest breaths, or reverse the breathing pattern, especially during moments of stress or anxiety, because it feels like they’re pulling in more air. However, learning how to breathe correctly through deep abdominal breathing can help regulate stress, improve posture, and support overall well-being.
DID YOU KNOW? Your lungs are actually bigger in your back than in the front of your chest. You can check this yourself by feeling how far down your ribs go down your back, to protect the longer parts of the 2 lobes. So when you breathe deeply you should feel your whole torso, including the sides of your chest and your back, expand or inflate like a balloon 360° on the inhale, and deflate, contracting back towards the spine, on the exhale.
The Scientific Benefits of Breathing Correctly
When you understand how to breathe correctly, you unlock a wide range of health benefits:
- Reduced Stress: Deep breathing activates the parasympathetic nervous system, calming your body and mind. A study highlighted by the Mayo Clinic found that individuals practicing abdominal breathing exhibited lower cortisol levels, a hormone associated with stress, depression, and anxiety.
- Improved Oxygen Delivery: Proper diaphragm engagement enhances oxygen exchange, supporting your muscles and organs. Research shows that deep breathing enhances lung function, leading to better oxygen exchange and increased energy levels.
- Better Posture: Abdominal breathing encourages alignment and reduces tension in your neck and shoulders. This study shows that engaging in diaphragmatic breathing encourages proper alignment and reduces tension in the neck and shoulders, contributing to improved posture.
- Enhanced Focus: Slow, controlled breaths help center your thoughts and improve concentration. Research shows that deep breathing positively affects the parasympathetic nervous system, aiding in stress management and promoting relaxation, which can enhance focus and concentration.
- Lower Blood Pressure: Regular deep breathing can help regulate your heart rate and reduce hypertension. Studies show that regular practice of deep breathing has been shown to reduce blood pressure, supporting cardiovascular health.
How to Breathe Correctly Using Your Diaphragm
To master proper deep abdominal breathing, follow these simple steps:
- Find a Comfortable Position:
- Lie on your back or sit upright in a chair with your feet flat on the floor.
- Relax your shoulders back to open your chest, straighten your spine, and place one hand on the side of your torso and the other on your abdomen.
- Inhale Through Your Nose:
- Breathe in slowly and deeply through your nose.
- Focus on drawing the breath down toward your abdomen, allowing it to expand like a balloon.
- You should feel your whole torso inflate in all directions with both hands.
- Begin by taking the breath into the abdomen feeling it push forwards and continue by filling up the middle and then upper chest.
- With the abdomen expanding, the diaphragm is descending, pulling on the lungs to expand them, to create a vacuum that can draw in as much oxygen as possible.
- Exhale Fully:
- Breathe out slowly through your nose, allowing your torso to deflate completely, from the chest to the abdomen.
- As you exhale, deflate the chest and then draw the belly button back towards the spine, which lifts the diaphragm so it can push all the air from the lungs up and out through your nose (or mouth if needed).
- Practice Regularly:
- Spend 5-10 minutes a day practicing deep abdominal breathing.
- Make this a conscious habit by choosing a set time of day to do this i.e after taking your shower, on your way to work, when you get into bed etc.
- Over time, this will become your natural breathing pattern, even during stressful situations.
Breaking the Habit of Chest Breathing
If you’ve been a chest breather for years, it can take time and conscious effort to retrain your body to breathe correctly. Here are some tips to transition:
- Be Mindful of Stress Triggers: During stressful moments, pause and check your breathing pattern. Shift from chest breathing to abdominal breathing.
- Use Visual Cues: Place a small object, like a book, on your stomach while lying down. Watch it rise and fall with your breath to ensure proper diaphragm engagement.
- Incorporate Breathing Exercises: Techniques like box breathing or 4-7-8 breathing can reinforce correct patterns. Use one of the free apps to set reminders and guide you through breathing exercises.
- Seek Professional Guidance: If you’re struggling, a physical therapist, breath coach, or yoga instructor, can provide personalized tips on how to breathe correctly.
Conclusion
A ‘big breath’ is not the same as a ‘deep breath’, and learning how to breathe correctly is essential for both your physical and mental well-being. By focusing on full deep breathing and engaging your diaphragm, you can improve your oxygen intake, reduce stress, and enhance your overall health. So, take a moment to pause, place your hand on your abdomen, and practice breathing the way nature intended. Your body and mind will thank you.
If you’re a parent please teach your children how to breathe correctly! It is a gift that they will benefit from throughout their lifetime, and should be a part of the school curriculum!
Charlie Stewart-Brown is a certified breath coach and teacher trainer. If you’re interested in private or corporate classes or workshops, please contact her HERE.