The phrase goes: it’s as easy as breathing, but um, I’m in my thirties and I still don’t think I’ve correctly mastered how to breathe? It sounds silly, but I’ve noticed myself catching my breath when I’m literally sitting still. I’ll launch into a deep sigh while typing at my desk and realise I’ve forgotten to inhale for the past two minutes. And, if I’m lucky enough to book in for a massage and the therapist instructs me to take three deep breaths, I find myself performing while wondering, “how long should I breathe in for? How long should I breathe out????”
I remember a music lesson in high school where the teacher instructed us to focus on our diaphragm while breathing, filling our stomachs with air as we breath in, then releasing it as we breathe out. It was the first time I clocked that when I breathe “in” I suck my stomach in to match. Whoops. It’s a miracle I’ve made it this far on shallow breaths and vibes, but it turns out I’m not the only one. According to Google search, hundreds of us are looking for “how to breathe” each month. And, we could be missing out on a higher level of health and zen, since functional breathing can boost sleep and decrease stress.
I spoke to breathwork practitioner, Rob Rea (who has guided a range of clients form sportsmen, to artists and CEOs to optimised breathing) to find out more about how to make the most of out every breath.
Can you “breathe wrong” and if so, what does this look like?
“Let’s stay away from right or wrong and move towards efficient and inefficient,” says Rob. “Many people develop dysfunctional breathing patterns without realising it,” he says, adding “breathing is something we do automatically, but stress, anxiety, poor posture, lack of movement, and modern lifestyles and emotion can all disrupt healthy breathing mechanics over time.”
Some common signs of inefficient breathing include:
- Breathing through the mouth rather than the nose
- Shallow breathing into the chest instead of the diaphragm
- Frequent sighing or yawning
- Feeling breathless easily
- Tightness in the neck or shoulders
- Feeling anxious, fatigued, or unable to fully relax
- Waking up tired despite getting enough sleep
But just as under-breathing can leave you breathless, big gulps of breath can be just as inefficient. “People who are ‘over-breathing’ take in too much air too quickly, which can disrupt carbon dioxide balance and activate the body’s stress response,” notes Rob.
How can I check if I’m breathing right?
“A simple way to check is to notice where your breath is moving,” says Rob. Ideally, breathing should be:
- Quiet
- Gentle
- Mostly through the nose
- Led by the diaphragm, meaning the lower ribs and abdomen subtly expand as you inhale
You can also ask yourself:
- Am I breathing through my mouth at rest?
- Do my shoulders lift when I inhale?
- Am I breathing rapidly even when relaxed?
- Can I comfortably take slow, controlled breaths?
