You likely don’t think about breathing very often. It’s just something you do automatically without realising. Most of us don’t consider whether we are breathing “correctly”, if there is such a thing.
However, as our understanding of breathing and the body improves, it’s becoming clear that many people could change the way they breathe, with surprising positive effects on their health and wellbeing.
An article published in the Journal of the Association of Chartered Physiotherapists in Respiratory Care found that an estimated 9.5% of the population displayed signs of breathing pattern disorder – abnormal or inefficient breathing.
Even if you don’t have a specific condition, simple changes to your breathing patterns could have a marked effect on your focus, ability to sleep, and overall mood.
Read on to learn more.
Slow, light breathing through the nose brings many powerful health benefits
When you think of breathwork, you might associate it with spiritual practices and meditation retreats. However, there is much scientific research behind new ideas about breathing.
The Oxygen Advantage is a breathing programme created by researcher Patrick McKeown, which focuses on the benefits of breathing through the nose consistently and taking slow, light breaths.
According to the Oxygen Advantage, this style of breathing has many benefits, including:
- Reducing stress and anxiety by slowing the heart rate and regulating the nervous system
- Strengthening respiratory muscles and reducing tension in the neck and shoulders
- Improving oxygen uptake, helping your body function more efficiently
- Reducing breathlessness and increasing stamina during exercise
- Fewer problems with snoring and sleep apnoea.
As you can see, by simply noticing how you breathe and adjusting it slightly, you could see numerous improvements in your health and fitness.
If you find that you often breathe through your mouth or very heavily, the Oxygen Advantage website and app offer simple exercises to improve your habits.
Breathing exercises could improve your sleep
Sleep is a vital pillar of health, and if you struggle to get between seven and nine hours a night, you could increase your risk of serious health issues such as heart disease, strokes, or depression.
There are many factors at play here, but research shows that certain breathing techniques could help you sleep better.
According to Psychology Today, fast, shallow breathing activates the sympathetic nervous system and puts you into “fight or flight” mode, leading to increased anxiety and difficulty relaxing.
Meanwhile, slow, deep breathing has the opposite effect, stimulating the parasympathetic nervous system, which is your body’s rest and recovery mode. As a result, you’ll feel calmer and may find it much easier to fall asleep.
You may find it easier to focus if you improve your breathing
Some of the key benefits of breathing we’ve already discussed could also improve your focus, making you more productive.
For instance, according to the Breathing Practice, activating the parasympathetic nervous system and reducing stress and anxiety can help you concentrate more effectively. Slower breathing also increases levels of specific hormones that are known to calm you and increase alertness.
Additionally, improved oxygen uptake means that you deliver more oxygen to key areas of the brain, such as the prefrontal cortex, which deals with focus and attention.
3 simple exercises to unlock the power of breathing
Breathwork doesn’t need to involve long sessions or complicated techniques. Here are three simple exercises that you can do in a few minutes, fitting them easily into your day.
1. 4:6 breathing
4:6 breathing is a simple exercise that encourages you to slow your breathing and actively stimulates the parasympathetic nervous system, bringing the important benefits discussed earlier.
All you need to do is inhale for four seconds and exhale for six.
While doing this, breathe through your nose and focus on breathing into your belly, rather than your chest, with deep, slow inhales.
A few minutes of this exercise each day can improve your overall breathing patterns and reduce stress.
2. Box breathing
Box breathing is a technique reportedly used by the Navy Seals to remain calm in extreme situations. While you likely won’t face the same pressures they do, this simple method could help you manage your stress levels and relax before sleeping.
Box breathing involves four steps:
- Inhale for four seconds
- Hold for four seconds
- Exhale for four seconds
- Hold for four seconds.
A few rounds of this exercise could improve mental clarity and calmness in stressful situations.
3. Short breath holds
Holding your breath for short periods can increase your tolerance to carbon dioxide, meaning that you can breathe more slowly and lightly. It also improves your athletic performance as your body uses oxygen more effectively.
To achieve this, breathe normally through your nose for three to four breaths, and then hold for a few seconds, before breathing normally again. Repeat this for a few minutes at a time and, as you become more practised, you can increase the length of the breath hold.
These three simple techniques could make a significant difference to your overall wellbeing.