Mastering the Art of Deep Breathing: Why It’s Important and How to Start

Do you often feel short of breath or find yourself more anxious than usual? If so, you might be practicing shallow chest breathing, also known as thoracic breathing. 

This type of breathing involves taking in air primarily through your mouth, holding your breath, and using only the upper part of your chest—leading to less oxygen intake than your body needs.

What’s Wrong with Shallow Breathing?

Thoracic breathing isn’t our natural state. If you’ve ever watched a baby sleep, you’ve probably noticed their belly rising and falling with each breath. This is called diaphragmatic breathing, where the diaphragm—the large muscle at the base of the lungs—does most of the work. Babies breathe this way instinctively, taking deep, full breaths that maximize oxygen intake.

As we grow older, our natural breathing patterns can change due to environmental factors like pollution, stress, or even societal pressures. For example, people may hold in their stomachs to maintain a certain appearance, which can lead to shallow breathing. Over time, stress triggers our sympathetic nervous system, putting us into a state of "fight or flight." This stress response encourages shallow, rapid breathing, creating a cycle of anxiety and poor respiratory habits.

How Poor Breathing Affects Your Body

Chronic shallow breathing has a range of negative effects on your body. When we don't take full breaths, our bodies don’t receive the oxygen they need to function properly. This can lead to:

• Reduced development of lymphocytes, a type of white blood cell crucial for fighting off infections.

• Increased likelihood of anxiety and panic attacks.

• Dry mouth, fatigue, and worsened respiratory conditions like asthma

• Potential cardiovascular issues, as poor breathing habits put added stress on the heart and lungs.

In contrast, deep diaphragmatic breathing has significant benefits. It can lower your blood pressure, relax your muscles, and boost your energy levels. Additionally, it reduces symptoms of anxiety and depression by activating the parasympathetic nervous system, which helps your body relax and recover. Deep breathing can also improve mental clarity, allowing you to focus and think more clearly.

How to Breathe More Deeply

The good news is that you can retrain yourself to breathe more deeply through simple exercises. Here’s a step-by-step method to help you get started with diaphragmatic breathing:

1. Lie Down: Find a comfortable spot on the floor. Lie on your back with one hand resting on your stomach and the other on your chest.

2. Inhale Deeply: Breathe in through your nose, focusing on pushing your stomach out as far as it can go. The hand on your stomach should rise, while the hand on your chest stays still.

3. Exhale Slowly: As you exhale, let your stomach fall back in. Make sure your chest and shoulders remain still throughout the process.

4. Practice Daily: Start with just a few minutes of deep breathing each day, gradually increasing the time as you get more comfortable. Once you develop muscle memory, you can incorporate this technique into your daily routine—whether sitting at your desk, walking, or relaxing

By practicing diaphragmatic breathing regularly, you’ll notice improvements in your physical health, mental well-being, and overall energy levels. Learning to breathe deeply is one of the simplest yet most powerful ways to enhance your quality of life.

Remember: mastering deep breathing takes time, but the benefits are well worth it. Start today, and let every breath bring you closer to a calmer, healthier self.