Asthma And Breathing

Breathing is something we all take for granted. we do it all the time! Let's look at why breathing well is so important, and learn how to correct our bad habits for a new lease on life.

For a variety of reasons, not everyone breathes as well as they could. For example, some people overbreathe, over-working their upper chest muscles instead of using their diaphragm muscle. Breathing can also be erratic, with yawns, sighs coughs and sniffs.

Breathing incorrectly can cause too little carbon dioxide in the blood, which can have the following effects:

  • An increase in adrenalin release, which can cause shortness of breath, frequent yawning and sighing, chest tightness or pain, disturbed sleeping patterns, sore muscles from using the wrong muscles to breathe, stomach problems, anxiety.
  • Arteries may constrict, decreasing the blood flow to your brain. This will not cause damage, but may cause dizziness, detached sensation, pins and needles in your hands, mouth and feet, or loss of memory.
  • Muscles may work too hard and result in headaches or neck, shoulder low back pain.

So let's give it a try

Learn to relax, let your shoulders drop, and breathe in a rhythmical pattern of 10 - 14 breaths per minute. Here are four easy steps to better breathing. Remember practice makes perfect - it's hard to master it the first time, but it could make all the difference. 

1. Breathe through your nose

It is important to breathe through your nose as this warms, filters and moistens the air, as well as helping to regulate your breathing. Nose breathing is easier said than done if you aren’t used to it or if you have a blocked nose due to hayfever. If your nose is often blocked then get regular nasal treatment from your doctor.

2. Use your diaphragm to breathe in

Your diaphragm is a large muscle separating your lungs from your abdomen. It can work away forever and never get tired. If you use your chest muscles instead of your diaphragm, you feel tired and tense.

Using your diaphragm well soon becomes automatic, but you have to break old patterns of breathing first. This takes a little attention and practice. Follow these steps to practice belly-breathing:

  1. Sit in an upright chair – sit tall but stay relaxed
  2. Rest one hand on your chest and the other on your belly
  3. Breathe in gently but fully through your nose
  4. As you breathe in, pay attention to the movement of your hands
  5. If you are using mainly your diaphragm to breathe, the hand on your belly will be pushed forwards slightly as your belly expands
  6. If you are using mainly your chest muscles to breathe, the hand on your chest will be pushed upwards and outwards as your chest expands
  7. Practice both ways of breathing and feel the difference
  8. Now you have felt the benefits of belly-breathing, practice for a few moments several times a day. Soon belly-breathing will be automatic.


3. Relax to let the air flow out

Forcing air out makes it harder for the air to flow freely. It’s important to just relax and let the air flow out slowly. Practice these steps for breathing out freely and notice how natural it feels.

  1. Sit upright and relaxed
  2. Don’t forget to breathe through your nose
  3. Belly breathe in gently and fully
  4. Then just let go
  5. Feel the air flow out fully and effortlessly

4. Breathe in a rhythmic pattern

When you are tense or anxious you tend to breathe faster. This usually means you take shorter, shallower breaths. This way of breathing is both inefficient and tiring. Try breathing fast now and notice how it makes you feel. Uptight? Frightened? When you remember to breathe slowly, you feel more calm and can cope better with stress. Once again, practice makes perfect! 

  1. Sit upright and relaxed
  2. Belly-breathe in gently and fully
  3. Let your breath flow out freely
  4. To slow down, just pause a moment before your next breath in.
  5. Aim for a rhythm of about 10-14 breaths per minute