Breathing 101

We take between 14,000 and 25,000 breaths each day. Many of us engage in shallow breathing (also known as thoracic or chest breathing) and draw small amounts of air into the lungs using our upper chest to breathe. These breaths are usually short and shallow and do not utilize our abdominal muscles and diaphragm. While shallow breathing provides enough oxygen to function normally, it does not help us to fully reap the benefits that proper breathing can bestow, including relaxation, alertness and overall good health. Shallow breathing can result in or be symptomatic of rapid breathing and hyperventilation. Most people who breathe shallowly do it throughout the day and are almost always unaware of the condition. Shallow breathing may make us feel anxious and can lead to holding our breath in response to stressful events. Some of us have become upper chest breathers because we have trouble relaxing our abdomens and making full use of the diaphragm. Additionally, women have a tendency to be shallow breathers because we don’t want to let our stomachs stick out.

Deep breathing allows more oxygen to enter the bloodstream and rids the body of carbon dioxide and toxic irritants. It also relaxes the adrenal glands and can help you feel a great boost of energy. Here are a few tips to try while consciously learning to breathe optimally throughout the day:

While sitting up, breathe in through your nose with your lips closed and allow your diaphragm to contract downward. It is your lungs that actually expand as they fill with air, but it is your abdomen (and not your chest) that you should see moving. When exhaling (breathing out through your lips), allow your abdomen to fall in, which pushes used air in the form of carbon dioxide out of the lungs. It is important to inhale fully and promptly exhale the breath. Start by taking one minute deep breathing breaks several times a day and move up to more breaks as you become more familiar with the technique.