Breathing is something we do thousands of times a day, often without a second thought. Yet, the quality of our breath—the way we inhale, exhale and even hold our breath—can significantly impact our physical health, mental state, and emotional balance. For many, including myself, learning how to breathe well has been nothing short of life-changing. It’s not just about drawing in oxygen; it’s about recognizing how our breathing patterns reflect and influence our internal states. By becoming aware of dysfunctional breathing patterns, I’ve learned to tune into my emotional landscape and make necessary adjustments to regain balance in my life.
But why is breath so powerful, and how can something so automatic influence our well-being at such a deep level? Let’s dive into the science of breathing, examine common dysfunctional patterns, and explore how correcting them can be a transformative tool for managing stress, anxiety, and overall health.
The Science of Breath: Understanding the Physiology
Breathing is governed by both the autonomic nervous system (ANS) and the voluntary control centers of the brain. The autonomic system, responsible for keeping the body in a state of homeostasis, controls our breath without conscious effort—when we sleep, work, or go about daily activities. However, we also have the ability to consciously alter our breath, which is where the true power of breathwork comes in.
In dysfunctional breathing patterns—whether shallow chest breathing, mouth breathing, or holding our breath—the balance between oxygen (O2) and carbon dioxide (CO2) is disrupted. One key player here is carbon dioxide tolerance. Contrary to popular belief, CO2 is not just a waste product; it plays an essential role in regulating the body’s pH balance and ensuring that oxygen is efficiently delivered to our tissues.
Dr. Buteyko, a renowned breathing practitioner, emphasized this in his research on chronic hyperventilation. He found that breathing too quickly or too deeply, often seen in anxiety, reduces CO2 levels in the blood, which leads to a variety of symptoms like dizziness, lightheadedness, panic, and air hunger. This phenomenon, known as respiratory alkalosis, can trigger the fight-or-flight response, putting the body in a state of constant stress.
Dysfunctional Breathing Patterns and Emotional Regulation
From my personal experience, I’ve noticed how breathing patterns are tightly linked to emotional states. When life feels overwhelming or stress mounts, I unconsciously slip into dysfunctional patterns: gripping my stomach, holding my breath, or breathing shallowly using my neck and shoulders. This is something many people experience but may not even be aware of. Research supports this, showing that emotional and physical stress can trigger erratic breathing patterns that, in turn, amplify feelings of anxiety and tension. Stress affects our breathing, and our breathing can increase stress, creating a vicious cycle.
Breathing through the mouth, sucking in on our inhale (paradoxical breathing pattern) or taking excessively large breaths—all of which are natural responses to stress—actually disrupt our body’s balance of gases, keeping us stuck in a hyperaroused state. According to Dr. Stephen Porges, a researcher on the autonomic nervous system and creator of the Polyvagal Theory, the way we breathe influences the vagus nerve, a crucial player in the parasympathetic nervous system, which helps us return to a state of calm. When we breathe with poor mechanics, our respiratory diaphragm doesn't descend properly during inhalation, nor does it move correctly during exhalation. Without this proper movement pattern, we fail to stimulate the vagus nerve, which can lead to an imbalance in our nervous system. Also, shallow, rapid breathing can signal to the brain that we are in danger, keeping the body in an extended state of alert.
By contrast, slow, gentle, diaphragmatic breathing stimulates the vagus nerve and promotes the “rest and digest” response, bringing our system back to balance. In this state, the brain releases calming neurotransmitters such as serotonin and dopamine, helping us feel more relaxed and emotionally stable. YEA!!
The Connection Between Dysfunctional Breathing and Stress Responses
Disordered breathing is often both a symptom and a contributor to stress and anxiety. When I find myself holding my breath or breathing shallowly, it’s a signal that my body is in a heightened state of stress. I might feel a tightening in my chest or a sense of discomfort in my stomach. My mind might be racing or maybe I'm just rushing to get the kids off to school. Either way, I use my stressed breathing patterns as a cue. These are my body’s way of saying that something is off-balance.
Holding tension in the stomach or chest, as I’ve experienced, is a common response to both physical and emotional stress. For me, I am a stomach, jaw, and pelvic floor gripper. What are you? When we’re stressed, our body activates the sympathetic nervous system (SNS), which controls the “fight or flight” response. Muscles all over the body, including the diaphragm, tighten, and our breathing becomes more shallow. Dr. Alan Watkins, a neuroscientist and founder of Complete Coherence, explains that when this happens, the body is not able to properly regulate oxygen and CO2 levels, leading to even more physiological symptoms like dizziness, confusion, and an accelerated heart rate—symptoms that mimic anxiety itself.
Watkins suggests that breathing techniques, particularly focusing on coherent breathing (taking equal-length inhales and exhales), can help reset the balance between the sympathetic and parasympathetic systems, encouraging calmness and cognitive clarity. Try gently breathing in for 4 seconds and breathing out for 4 seconds. Better yet follow along with one of my guided breathing sessions on YouTube. Try the one above!
Recognizing and Adjusting Dysfunctional Patterns: Practical Applications
The first step in correcting dysfunctional breathing patterns is simply recognizing them. I’ve become more attuned to these patterns in my own life, and when I notice shallow chest breathing or gripping in my stomach, I take it as a cue to reassess what’s happening internally. Am I overwhelmed? Am I pushing too hard in work or relationships? Am I neglecting self-care?
Once I’ve identified the pattern, I can take specific actions to shift both my physical and emotional state. For example, taking a break, engaging in light movement like yoga, or simply spending a few minutes in mindfulness can help me relax the muscles and restore a healthy breathing rhythm.
One breathing technique that has been particularly helpful for me is humming bee breath (Bhramari), which not only soothes the nervous system but also increases nitric oxide production, a molecule that supports healthy blood flow and reduces inflammation. Dr. Patrick McKeown, a leading breathing coach, highlights the importance of nitric oxide, stating that it helps improve oxygen delivery and has antimicrobial properties, supporting overall respiratory health.
The Path to Emotional Resilience and Balance
Correcting dysfunctional breathing patterns has allowed me to develop a stronger connection between my brain and body. When I notice myself slipping into disordered breathing, I’m able to recognize that something in my life is out of alignment—whether it’s stress, overworking (I need to stop writing this post and go to sleep lol), or neglecting my emotional needs. From there, I can make the necessary adjustments, such as leaning into self-care (good night zzzzzzz), taking a break, or even doing something fun, joyful, and lighthearted.
Breathing well has become an anchor, a tool I can rely on to navigate the inevitable ups and downs of life. It’s no longer just about managing anxiety; it’s about creating a deeper sense of self-awareness, calm, and emotional resilience. As James Nestor, author of “Breath: The New Science of a Lost Art,” says, “Proper breathing is the foundation of good health, just as poor breathing can bring about illness.” By learning to breathe well, we are not only supporting our physical well-being but also tapping into a powerful tool for emotional regulation and mental clarity.
The Life-Changing Power of Breath
Reflective Questions:
1. Have you noticed any dysfunctional breathing patterns in your life, such as shallow breathing, mouth breathing, or breath-holding?
2. How do you think correcting your breathing patterns could influence your emotional and physical well-being?
3. What small steps can you take today to improve your breathing awareness? (Hint is below, if you need help with breath work)
Next Steps for you:
Hi, I’m Coach Erin! After conquering anxiety, panic attacks, and air hunger with my own breathing and wellness techniques, I’m now dedicated to helping others achieve the same freedom. Through my 60-day private coaching program, I’ve guided hundreds toward overcoming breathing pattern disorders and embracing a more balanced life.
My Breathe Well, Live Well private coaching program merges breath re-training with holistic wellness strategies to help you manage air hunger, anxiety, and stress effectively. It’s not just about taking a deep breath; it’s about learning how to breathe well; in a way that rebalances your nervous system and supports your overall health.
Understanding how disordered breathing affects CO2 sensitivity and anxiety is crucial. Dysfunctional breathing habits can heighten sensitivity to CO2 fluctuations, worsening panic attacks and hyperventilation. But don’t worry—breathing is a learned behavior, and we can re-train it! In the same way that we can let go of behaviors, habits, and patterns that no longer benefit our mind, body, soul, and spirit.
Through breath re-education and gentle techniques, we'll improve your CO2 tolerance and restore balance to your respiratory system. This will help alleviate both physiological and psychological challenges, leading to better physical and mental health.
With personalized wellness and mindfulness coaching, you’ll gain effective strategies to manage anxiety and enhance your well-being. If you recognize these breathing patterns and want to improve your life, the Breathe Well, Live Well Program is designed just for you.
I’m here to support you every step of the way. 💫Ready to start your journey?
Book a FREE live coaching call with me today and let’s explore how we can work together to transform your breathing and your life: [Schedule Your Call Here](https://calendly.com/breathewellcoaching/coaching-discovery-call).
ERIN WILSON MS, ERYT, CES
Erin has an impressive 18-year tenure as a coach, with extensive experience spanning diverse environments, including prominent public universities, cutting-edge hospitals, non-profit entities, and private enterprises.
Her academic background features a Bachelor of Arts in Communications and a Master of Science in Human Physiology and Wellness Coaching. Erin is a distinguished professional, holding certifications as a Certified Life Coach (CLC), Wellness Coach, Mindfulness Facilitator, Registered Yoga Teacher/Educator (ERYT), Corrective Exercise Specialist, and Breathing Coach (YBBC). She specializes in somatic healing, assisting clients in releasing emotional burdens to lead more intentional, fulfilling, and balanced lives.
Erin's entrepreneurial spirit culminated in the creation of Breathe Well Coaching, a venture wholly committed to elevating individuals' comprehensive well-being. Her resolute mission is to empower clients to breathe well, move well, and live well, effectively managing stress and anxiety. Erin's unique brand delivers breathing, movement, mindfulness and wellness, and coaching through a multifaceted approach encompassing online courses, workshops, and private coaching sessions.
Disclaimer:
The content in this blog post is for informational purposes only and should not be considered medical advice. As a coach, I am not a licensed doctor or mental health professional. Always consult with a qualified healthcare provider for any medical or mental health concerns. Your well-being is important, and I encourage you to seek professional guidance when needed.
コメント