In the hustle and bustle of modern life, where stress and anxiety often reign, finding a simple yet powerful tool to enhance well-being is a pursuit many embark upon. Breathwork, a practice as ancient as time itself, has resurged in popularity, offering a pathway to mental, emotional and physical health. In this blog, we delve into what breathwork is, why it’s good for you and how Sophrology provides a unique approach to harnessing its benefits. If you’d like to learn more, see: why breathing is important for our well-being.

What is Breathwork and How Does it Work? 

“Breathwork comprises various practices which encompass regulating the way that one breathes, particularly in order to promote mental, emotional and physical health.” (Oxford English Dictionary)

The mechanics of breathwork delve into the intricate relationship between the respiratory system, the nervous system and the mind. Here’s a breakdown of how breathwork works to positively impact our well-being:

1. Autonomic Nervous System Regulation:

Breathwork has a profound effect on the autonomic nervous system, which controls involuntary bodily functions. By practising specific breathing techniques, individuals can shift the balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches, promoting relaxation and reducing stress.

2. Heart Rate Variability (HRV) Enhancement:

Many breathwork practices contribute to increased heart rate variability, a marker of heart health and the body’s ability to adapt to stress. Higher HRV is associated with improved resilience to emotional and physical challenges.

3. Brain Function and Wave Synchronisation:

Intentional breathing, particularly slow and rhythmic patterns, influences brain function. It can lead to the synchronisation of brain waves, fostering improved communication between different regions of the brain. This synchronisation is linked to heightened focus, relaxation and emotional stability.

4. Emotional and Mental Impact:

Breathwork isn’t confined to physiological changes—it extends to the realm of emotions and mental well-being. Practitioners often report a reduction in anxiety, stress and depressive symptoms, coupled with an increase in feelings of comfort, alertness and overall pleasantness.

5. Role of Nasal Mechanoreceptors:

Some breathwork practices involve the manipulation of nasal breathing. This technique not only impacts respiratory mechanics but also engages nasal mechanoreceptors—sensory receptors that respond to pressure or movement. This engagement plays a role in affecting brain activity and contributing to the overall benefits of breathwork.

Why is Breathwork Good for You?

The profound benefits of breathwork extend across various aspects of our well-being. Here’s a glimpse into why incorporating intentional breathing into your routine can be transformative:

1. Stress Reduction:

Breathwork serves as a powerful tool for stress reduction by engaging the body’s natural relaxation response. When we deliberately control our breath, especially through slow, rhythmic patterns, we activate the parasympathetic nervous system—the rest-and-digest branch of the autonomic nervous system. This activation leads to a decrease in heart rate, lowered blood pressure, and an overall sense of calm. Additionally, intentional breathing influences the release of neurotransmitters such as gamma-aminobutyric acid (GABA), which promotes relaxation and diminishes anxiety. The rhythmic and focused nature of breathwork acts as a meditative anchor, diverting attention away from stressors and fostering a mindful state. The practice also positively influences brain wave patterns, with an increase in alpha waves associated with relaxation and mental clarity. Through these physiological and neurological mechanisms, breathwork provides us with a practical and accessible means to alleviate stress, promoting a harmonious balance between the mind and body.

2. Emotional Regulation:

Conscious breathing has a direct impact on the limbic system, the brain’s emotional centre, fostering emotional balance and control. It influences the intricate interplay between the breath, nervous system and brain. Through intentional and mindful control of the breath, particularly practices that emphasise slow, deep inhalations and exhalations, breathwork engages the parasympathetic nervous system, triggering a relaxation response. This shift in the autonomic nervous system promotes a sense of calm and balance, reducing the dominance of the sympathetic “fight-or-flight” response associated with stress. Additionally, breathwork impacts the amygdala, a key region involved in emotional processing. Techniques that emphasise conscious breathing may modulate amygdala activity, contributing to a more measured and less reactive emotional response. By fostering a mind-body connection, breathwork provides individuals with a tangible tool to navigate and regulate their emotional landscape, creating a space for increased self-awareness, resilience and emotional well-being.

3. Improved Mental Focus:

Certain breathwork techniques, like those found in Sophrology, enhance cognitive function by increasing alpha brainwave activity, associated with relaxation and improved concentration. Additionally, conscious breathing fosters mindfulness, encouraging individuals to anchor their attention to the present moment. The deliberate focus on the breath serves as an anchor for the mind, helping to minimise distractions, alleviate mental chatter and cultivate a heightened sense of awareness. As a result, regular practice of breathwork becomes a valuable ally in optimising mental focus and cognitive clarity.

4. Enhanced Physical Well-being:

Breath control positively influences physiological functions, such as heart rate variability and respiratory sinus arrhythmia, contributing to overall cardiovascular health. This can lead to improvements in heart rate variability and blood pressure regulation. Additionally, breathwork enhances respiratory function, optimising oxygen exchange and supporting lung capacity. By activating the parasympathetic nervous system, breathwork induces a relaxation response, reducing the production of stress hormones and alleviating tension in the muscles. This, in turn, contributes to pain reduction and improved muscular flexibility. Moreover, certain breathwork techniques stimulate the release of endorphins, the body’s natural feel-good chemicals, providing a natural boost to mood and supporting mental well-being. The combination of these physiological effects underscores the holistic influence of breathwork on physical health, offering a simple yet powerful tool for individuals to enhance their overall well-being.

5. Mind-Body Connection:

Breathwork serves as a bridge between the mind and body, promoting awareness and mindfulness, which are essential components of holistic well-being. As you engage in controlled breathing patterns, you navigate the intricate interplay between physiological responses and mental states. The rhythmic inhales and exhales act as a focal point, grounding you in the here and now. This heightened awareness facilitates a deeper understanding of the body’s signals, fostering a profound mind-body connection. Through breathwork, you can cultivate the skill of listening to the body’s rhythms, acknowledging tensions, and releasing them with each intentional breath. The result is an enhanced sense of self-awareness, where the mind and body communicate in unison, creating a symbiotic relationship that promotes relaxation, emotional balance and overall holistic well-being.

Sophrology Breathwork Exercises

Sophrology, a practice that combines intentional breathing with relaxation, visualisation, and gentle movements, offers valuable breathwork exercises to enhance overall well-being. Here are some Sophrology breathing exercises you can incorporate into your daily life:

1. Breathing to Deal with Anxiety

For managing anxiety, this Sophrology practice recommends taking deep, calming breaths that can help avoid over-breathing when feeling anxious. Focusing on conscious breathing can break the cycle of anxiety, especially in challenging situations, such as crowded spaces. A physiological sigh is an effective tool for rapid relaxation as it rapidly shifts your autonomic nervous system from a state of elevated arousal and agitation towards a state of calm. I tend to get anxious in crowded spaces, so this is a practice I recommend you use if you experience the same, even when you’re in public. We’ve seen it work countless times with our clients and it’s how we can help normalise taking care of our mental health in public spaces.

3. Breathing to Relax

This Sophrology breathwork exercise blends the power of intentional breathing with relaxation, visualisation and gentle movements. It’s about cultivating body awareness and finding a tranquil state and comfortable position, providing a powerful tool to calm the nervous system.

4. Breathing to Clear the Mind

When tension accumulates in our minds, it also does so in our bodies. The Sophrology clearing breath exercise encourages individuals to listen to their bodies, dividing them into six regions for precise awareness. By incorporating touch, breath and awareness of sensations, this exercise helps clear tension and promotes mental clarity. We finish by taking a pause to observe how we feel, inhaling a positive intention. It can be practised at your desk, on the go or at home, whenever you need it most. Whether you are in the office and looking for clarity or feel overwhelmed by racing thoughts, try this breathwork.

5. Breathing to Feel Empowered

I’m convinced that success starts within. It’s a combination of mindset, clearing tension and taking appropriate actions. This exercise is a nice place to start. The secret is to do short practices often so that your brain rewires towards incredible success. This exercise within Sophrology is positioned as a starting point for success, emphasising the importance of short, regular practices to rewire the brain towards achieving incredible results.

The Science Behind Breathwork

The study, ‘How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing’ suggests that practising slow breathing induces positive changes in various bodily systems. Notably, it increases heart rate variability and respiratory sinus arrhythmia, both linked to the autonomic nervous system. Moreover, slow breathing contributed to enhanced brain function, marked by increased alpha power associated with relaxation, improved concentration and increased mind-body awareness. A reduction in theta power indicated decreased anxiety, stress and better emotional control. 

Individuals practising slow breathing techniques reported heightened comfort, relaxation, alertness and a pleasant state, as well as reduced levels of arousal, anxiety, depression, anger and confusion. This research suggests that practising slow breathing contributes to increased flexibility in the body, brain and emotions. This improvement may stem from the regulation of internal bodily states and the involvement of nasal mechanoreceptors—sensory receptors responding to mechanical stimuli like pressure or movement, influencing brain activity.

Altering breathing patterns also has a rapid impact on the transmission of signals from the respiratory system to the brain, influencing brain areas responsible for behaviour, thought processes and emotions. Synchronising respiration with brain electrical activity, particularly through slow breathing, facilitates more effective communication among various regions of the brain.

What Happens to the Brain During Breathwork?

Breathwork has a profound impact on the brain, influencing various physiological and neurological processes. The changes observed in the brain during breathwork contribute to the practice’s potential benefits for mental well-being. Here are some key aspects of what happens to the brain during breathwork:

1. Autonomic Nervous System Regulation:

As we’ve mentioned previously, many breathwork techniques, especially slow and controlled breathing, activate the parasympathetic nervous system. This induces a relaxation response, reducing the activity of the “fight-or-flight” sympathetic nervous system. As a result, the heart rate decreases, blood pressure lowers and the body enters a state of rest and restoration.

2. Brain Wave Synchronisation:

Certain breathwork practices, particularly those emphasising slow, rhythmic breathing, have been associated with an increase in alpha brain waves. Alpha waves are linked to a state of relaxed alertness and enhanced mental clarity. Additionally, some studies suggest a decrease in theta brain waves, associated with reduced anxiety and improved emotional control.

Additionally, respiration can synchronise with brain electrical activity, and when breathing is slow, it can lead to the synchrony of brain waves. Studies have observed prolonged and skilled meditation practices by Buddhists and found that they can achieve states where brain waves are synchronised continuously. In a synchronised state, these brain waves are harmoniously aligned, meaning that the electrical activity across different regions of the brain is coordinated and working in tandem. This synchronisation is particularly associated with certain mental states, such as deep relaxation, meditation, or focused attention.

3. Neurotransmitter Release:

Intentional breathing can influence the release of neurotransmitters in the brain. Deep diaphragmatic breathing, for example, has been linked to increased production of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and reduces anxiety. GABA is an inhibitory neurotransmitter that plays a crucial role in promoting relaxation and reducing anxiety in the brain. The activation of the parasympathetic system is associated with an increase in GABA levels, which acts as a calming agent, inhibiting excessive neuronal activity and promoting a sense of tranquillity. The rhythmic and deliberate nature of breathwork not only influences the release of GABA but also contributes to overall stress reduction, making it a valuable tool for those seeking to enhance relaxation, manage anxiety, and promote a balanced mental state.

4. Brain Structure Changes:

The brain’s incredible neuroplasticity allows it to adapt and reorganise in response to experiences and activities, including breathwork. Studies suggest that engaging in regular breathwork, such as in Sophrology, may contribute to alterations in the structure and function of the hippocampus, a critical brain region involved in memory and emotional regulation. The rhythmic and deliberate nature of breathwork, coupled with the relaxation response it induces, may play a role in promoting neurogenesis (the formation of new neurons) and synaptic plasticity. These changes in brain structure, often observed in long-term practitioners, are thought to contribute to improved cognitive function, emotional well-being, and overall mental resilience. While further research is needed to fully understand the mechanisms, the link between breathwork and positive brain structure changes highlights the potential of intentional breathing practices for enhancing neurological health.

5. Brain-Blood Flow Dynamics:

Breathwork can affect cerebral blood flow dynamics. Certain techniques may enhance blood flow to specific brain regions, influencing cognitive function and mental clarity. As you engage in deliberate breathwork, the respiratory and cardiovascular systems collaborate to optimise oxygen exchange, regulate carbon dioxide levels and improve blood circulation. This, in turn, supports the delivery of oxygen-rich blood to the brain, nourishing neurons and enhancing overall brain function. The rhythmic nature of breathwork, especially when synchronised with mindful awareness, promotes a state of relaxation and parasympathetic dominance, further influencing vascular tone and blood flow regulation. This intricate interplay between intentional breathing and brain-blood flow dynamics not only fosters a physiological environment conducive to cognitive clarity but also contributes to a sense of calm and focus, illustrating the multifaceted benefits of breathwork on the intricate workings of the brain.

6. Activation of the Vagus Nerve:

Deep and diaphragmatic breathing stimulates the vagus nerve, a key component of the parasympathetic nervous system. Vagus nerve stimulation has been associated with improvements in mood and stress reduction. The vagus nerve extends from the brainstem to various organs, including the heart, lungs and digestive system. Deep diaphragmatic breathing, a common element in breathwork practices, stimulates the vagus nerve, initiating a cascade of physiological responses. As the diaphragm contracts and relaxes with each intentional breath, it sends signals to the vagus nerve, prompting the release of acetylcholine, a neurotransmitter associated with calming effects. Vagus nerve activation induces a state of parasympathetic dominance, leading to a slowed heart rate, lowered blood pressure and enhanced overall relaxation. 

7. Endorphin Release:

Breathwork, especially when combined with movement or specific techniques, can stimulate the release of endorphins—neurotransmitters that act as natural painkillers and mood enhancers. As the breath becomes more controlled and rhythmic, oxygenation increases, and carbon dioxide levels are regulated. This controlled breathing, especially in practices like aerobic or yogic breathwork, triggers a cascade of physiological responses that include the activation of the vagus nerve. Through vagus nerve stimulation, breathwork promotes the release of endorphins—natural chemicals in the brain that act as powerful pain relievers and mood enhancers. The heightened oxygen levels, coupled with the orchestrated activation of the body’s calming systems, create an optimal environment for the release of endorphins, contributing to a sense of euphoria, stress relief and overall well-being.

Who Shouldn’t Do Breathwork?

While breathwork offers numerous benefits for many individuals, there are certain situations and health conditions where caution or avoidance may be warranted. It’s essential to consult with a healthcare professional before engaging in breathwork practices, especially if you fall into any of the following categories:

• • Cardiovascular conditions
  • Respiratory conditions
  • Pregnant
  • Seizure disorder
  • Psychological condition
  • Recent surgeries
  • Dizziness or lightheadedness
  • Chronic health conditions
  • Medication considerations

Always prioritise your safety and well-being. If you have any concerns about whether breathwork is suitable for you, consult with a qualified healthcare professional who can provide personalized advice based on your individual health circumstances.

Incorporating breathwork into daily life, whether through Sophrology exercises or other mindful practices, offers a potent tool for enhancing neural circuits, neurochemicals, and hormone systems in the brain and body. The ability to consciously control your breath emerges as a simple yet transformative approach to nurturing holistic well-being, paving the way for a calmer mind, balanced emotions and empowered living.

 

Breathing is an essential and often overlooked aspect of our well-being. It’s a fundamental process that keeps us alive, providing our bodies with the oxygen necessary for energy and overall health. In this blog, we will delve into the science of breathing, understanding its intricacies, the different breathing patterns and the profound impact it has on our well-being.

Breathing is at the core of our existence, acting as the key way we take in oxygen and release carbon dioxide. Oxygen is vital for cellular respiration, the process through which our cells convert nutrients into energy. Without proper oxygenation, our cells would struggle to function optimally, leading to a cascade of health issues. Proper breathing is not just about staying alive; it also helps manage stress, promotes relaxation and boosts mental clarity.

What is Breathing?

At its core, breathing, or respiration, is the process of taking in oxygen (inhalation) and expelling carbon dioxide (exhalation) through the lungs. Inhalation is the act of taking in air, specifically oxygen, from the environment into the lungs. During inhalation, the diaphragm (a dome-shaped muscle below the lungs) contracts and the ribcage expands. These actions create a vacuum within the chest cavity, causing air to rush into the lungs to equalise the pressure.

Exhalation is the process of expelling air, which now contains carbon dioxide, from the lungs back into the environment. During exhalation, the diaphragm relaxes, and the ribcage contracts, reducing the volume in the chest cavity. As a result, air is pushed out of the lungs.

The exchange of gases occurs in the tiny air sacs called alveoli, which are clustered at the end of bronchioles in the lungs. Oxygen from the inhaled air diffuses across the thin walls of the alveoli and into the bloodstream, binding with haemoglobin in red blood cells to be transported to cells throughout the body. At the same time, carbon dioxide, a waste product produced by cells during metabolism, diffuses from the blood into the alveoli and is expelled during exhalation.

How Do You Breathe? Is There a Right Way to Breathe?

Breathing is an involuntary process controlled by the autonomic nervous system. However, conscious control of breathing patterns can positively influence our well-being. Many people ask if there is a right way to breathe and the simple answer is that it varies among individuals. A healthy at-rest breathing rate brings around 6 litres of air into the lungs per minute, which is accomplished by taking 12-20 shallow-to-moderate breaths per minute.

Is breathing through your nose better?

The vast majority of people primarily breathe through their noses during normal activities. Nasal breathing is the most natural and optimal mode of breathing during everyday activities for various reasons, including the filtration, humidification and warming of the air entering the respiratory system. This natural and instinctive method of breathing has several important physiological functions and benefits for overall health.

Key Benefits of Nasal Breathing:

While mouth breathing is a normal response during certain activities, such as talking, eating or heavy physical exertion, chronic or habitual mouth breathing, especially during rest or sleep, can have various implications for health. Here are some reasons why mouth breathing can affect our health:

• • Increased Risk of Infections: The nose plays a crucial role in defending against respiratory infections. When breathing through the mouth, airborne pathogens may have a more direct route to the respiratory system, potentially increasing the risk of infections.

  
  

  • Sleep Disruptions: Chronic mouth breathing during sleep can contribute to snoring and may be associated with sleep-disordered breathing conditions, such as sleep apnea. These conditions can lead to fragmented sleep, fatigue and other health issues.

  
  

  • Breathing Pattern Irregularities: Mouth breathing often involves more shallow and rapid breaths, which may result in inefficient gas exchange in the lungs. Shallow breathing can activate the sympathetic nervous system, contributing to stress and anxiety.

  
  

  • Elevated Stress Response: Chronic mouth breathing can contribute to an increased stress response. Nasal breathing, on the other hand, tends to activate the parasympathetic nervous system, promoting relaxation.

While mouth breathing is a natural response in certain situations, it is essential to address chronic or habitual mouth breathing, especially during rest or sleep, to mitigate potential health impacts.

 

Types of Breathing Patterns

The art of breathing is a fundamental aspect of our daily existence and the way we breathe can significantly impact our physical and mental well-being. Two primary techniques, belly breathing and chest breathing, offer distinct approaches to the breath, each with its unique benefits. Understanding these techniques allows us to tailor our breathing to specific situations, harnessing their advantages for optimal outcomes. Let’s delve into the nuances of belly and chest breathing, unveiling the science behind each method and providing insights into how we can choose the most effective technique based on the demands of the moment. Whether seeking relaxation, increased focus or a surge of energy, the ability to navigate between these two breathing styles becomes a valuable tool in our journey toward optimum well-being.

Belly Breathing

Belly breathing, also known as diaphragmatic breathing and stomach breathing, offers a range of physical, mental and emotional benefits. This breathing technique engages the diaphragm, a dome-shaped muscle that separates the chest and abdominal cavities, promoting a deeper and more efficient breath. Here are some reasons why you should try belly breathing:

Benefits of Belly Breathing:

• • Improved Oxygenation: Belly breathing allows for a fuller exchange of gases in the lungs, maximising oxygen intake. Enhanced oxygenation supports cellular respiration, promoting optimal energy production within the body.

  
  

  • Stress Reduction: Diaphragmatic breathing activates the parasympathetic nervous system, often referred to as the “rest and digest” system. This activation leads to a reduction in stress hormones such as cortisol and promotes a sense of calm and relaxation.

  
  

  • Enhanced Mental Clarity: Increased oxygen flow to the brain improves cognitive function, concentration and mental clarity. Belly breathing is often used in mindfulness and Sophrology practices to enhance focus and awareness. 

  
  

  • Improved Respiratory Function: Engaging the diaphragm helps strengthen respiratory muscles, improving overall respiratory function. This can be particularly beneficial for individuals with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).

  
  

  • Enhanced Core Muscle Engagement: Diaphragmatic breathing promotes the engagement of core muscles, including the abdominal muscles. Regular practice can contribute to improved core strength and stability.

  
  

  • Better Posture: Belly breathing encourages a more natural and efficient use of the diaphragm, which, in turn, supports better posture. Improved posture can reduce strain on the neck and shoulders and contribute to overall musculoskeletal health.

  
  

  • Reduced Tension: The relaxation response triggered by belly breathing can help alleviate tension in the body, particularly in the neck, shoulders and chest. It is often recommended as a technique for stress management and tension relief.

  
  

  • Support for Digestive Health: The rhythmic movement of the diaphragm during belly breathing can have a massaging effect on the abdominal organs. This gentle massage may support digestive processes and alleviate symptoms such as bloating and indigestion.

  
  

  • Mind-Body Connection: Practising belly breathing fosters a heightened awareness of the mind-body connection. This increased awareness can lead to a better understanding of the relationship between breath, emotions and overall well-being.

  
  

  • Promotion of Relaxation: The deep, slow breaths associated with belly breathing activate the body’s relaxation response. This can be beneficial for managing stress, anxiety and promoting a general sense of well-being.

Chest Breathing

Chest breathing, also known as shallow breathing, is a breathing pattern characterised by limited expansion of the diaphragm and a predominant use of the chest muscles during inhalation and exhalation. There are a couple of benefits to this breathing technique.

Benefits of Chest Breathing

• • Quick Energy Boost: In situations requiring rapid energy, chest breathing can provide a quick burst of oxygen to the bloodstream, temporarily increasing alertness.

  
  

  • Accessible in Stressful Situations: In high-stress situations, chest breathing is often more accessible and can help manage acute stress responses.

  
  

  • Useful in Specific Activities: Chest breathing may be suitable for activities requiring rapid and shallow breaths, such as certain types of exercise or singing.

Effects of Shallow Breathing

This type of breathing is often faster and shallower than belly breathing. While shallow breathing is a natural response to stress or acute situations, chronic or habitual shallow breathing can have negative effects on both physical and mental well-being. Here’s why shallow breathing is not as beneficial as belly breathing:

• • Reduced Oxygen Intake: Shallow breathing limits the depth of inhalation, leading to a decreased intake of oxygen. Insufficient oxygenation can compromise cellular respiration, impacting the body’s ability to produce energy efficiently.

  
  

  • Increased Stress Response: Chest breathing tends to activate the sympathetic nervous system, which is responsible for the “fight or flight” response to stress. Chronic activation of the stress response can contribute to heightened anxiety, increased heart rate and elevated levels of stress hormones like cortisol.

  
  

  • Muscle Tension and Fatigue: Shallow breathing can contribute to tension in the neck and shoulder muscles as these muscles are overused during chest breathing. Prolonged tension can lead to muscle fatigue, and discomfort and may contribute to headaches and other musculoskeletal issues.

  
  

  • Poor Posture: Chest breathing is associated with a more shallow and vertical movement of the chest, which can contribute to poor posture. Over time, poor posture may lead to issues such as back pain and decreased lung capacity.

  
  

  • Limited Diaphragmatic Engagement: Shallow breathing minimises the engagement of the diaphragm, a key respiratory muscle. The diaphragm is crucial for efficient breathing and optimal oxygen exchange in the lungs.

  
  

  • Less Efficient Carbon Dioxide Removal: Shallow breathing may result in inadequate removal of carbon dioxide from the body. Elevated carbon dioxide levels can contribute to feelings of breathlessness, dizziness and other respiratory symptoms.

  
  

  • Impact on Emotional Well-Being: The mind and body are closely connected, and breathing patterns can influence emotions. Shallow breathing may contribute to feelings of anxiety and stress, as the body interprets rapid, shallow breaths as a signal of distress.

  
  

  • Inefficient Use of Respiratory Muscles: Chest breathing relies more on the accessory muscles of the neck and shoulders, rather than the diaphragm. This can lead to inefficient use of respiratory muscles and may contribute to fatigue and discomfort.

In contrast, belly breathing, or diaphragmatic breathing, involves the active engagement of the diaphragm, allowing for deeper and more controlled breaths. This type of breathing optimises oxygen intake, promotes relaxation through the activation of the parasympathetic nervous system and supports efficient respiratory function. Regular practice of belly breathing can counteract the negative effects associated with shallow breathing, promoting overall well-being and a healthier relationship with one’s breath.

Is There Such a Thing as Overbreathing?

While breathing is vital, over-breathing, or hyperventilation, can have adverse effects on our well-being. Most people “overbreathe,” averaging 15-to-18 breaths per minute. Hyperventilation leads to a decrease in carbon dioxide levels, disrupting the balance of gases in the blood. This can result in symptoms such as dizziness, tingling sensations and muscle spasms. When the brain doesn’t receive enough oxygen, it can become hyper-excitable, which can cause difficulty focusing and anxiety. It is essential to maintain a balance and rhythm in breathing to avoid the pitfalls of over-breathing.

Summary: Belly Breathing vs. Chest Breathing

Recognising various breathing patterns is essential for optimising respiratory function and enhancing overall well-being. Here is a brief summary of the differences between belly breathing and chest breathing:

Belly Breathing:

• • Involves the contraction and relaxation of the diaphragm.

  
  

  • Allows for deeper inhalation and more efficient oxygen exchange.

  
  

  • Activates the parasympathetic nervous system, promoting relaxation and stress reduction.

  
  

  • Enhances core muscle engagement and improves posture.

Chest Breathing:

• • Primarily uses the chest muscles for inhalation and exhalation.

  
  

  • Results in shallower breaths, limiting oxygen intake and exchange.

  
  

  • Activates the sympathetic nervous system, contributing to stress and anxiety.

  
  

  • May lead to tension in the neck and shoulders and contribute to muscle fatigue.

Breathing extends beyond a basic physiological need; it serves as a potent tool with profound implications for our well-being. Acquiring knowledge about the scientific aspects of breathing and integrating mindful techniques like belly breathing empowers us to fully leverage this innate process. Whether through the rhythmic movement of the diaphragm or the gentle expansion of the chest, I hope you now understand why each breath we take is so important for our well-being.