The power of proper breathing

Breathing is something we do instinctively, but how we breathe can profoundly impact our overall health and wellbeing. Many people overlook this fundamental aspect of life, but recent research and ancient practices highlight that proper breathing is crucial for maintaining physical health, mental clarity, and emotional stability. 

Unfortunately our modern lifestyle has disrupted our natural breathing patterns. Factors like sedentary lifestyles, poor posture, and chronic stress have led to widespread breathing problems. Many people tend to breathe too quickly and shallowly, which can cause or exacerbate various health issues such as low energy, anxiety/depression, asthma and other breathing issues, digestion and even sleep disorders. 

Here’s why paying attention and optimising your breathing is so important.

1. Enhances Oxygen Intake and Carbon Dioxide Removal

The primary role of proper breathing ensures that our bodies receive an adequate supply of oxygen and efficiently remove carbon dioxide. When we breathe deeply and slowly, our lungs can fill up more completely, allowing for better oxygenation of the blood. This improved oxygen supply helps all of our organs and tissues function optimally, supporting everything from digestion to muscle performance to cognitive function.

Conversely, shallow breathing, often associated with stress or poor posture, can lead to insufficient oxygen intake and the buildup of carbon dioxide. This imbalance can cause fatigue, dizziness, and a general sense of lethargy.

2. Reduces Stress and Promotes Relaxation

Proper breathing techniques can activate the parasympathetic nervous system, also known as the “rest, digest and repair” system.

This contrasts with the sympathetic nervous system, which triggers the stress (fight or flight) response. By practicing deep, mindful breathing, such as diaphragmatic breathing, individuals can lower their heart rate, reduce blood pressure, and promote a sense of calm.

Techniques like box breathing or coherence breathing (See Pg4) help counteract the effects of chronic stress and anxiety. Studies have shown that consistent practice of these techniques can lead to reduced levels of cortisol, the body’s primary stress hormone, contributing to improved mental and emotional wellbeing.

3. Supports Healthy Digestion

Deep, abdominal breathing uses the diaphragm, your primary breathing muscle which pushes down when you breathe in, which helps massage the organs in the abdomen, including the stomach and intestines. This gentle pressure aids in the movement of food through the digestive tract and supports overall digestion.

Digestion is stimulated by the parasympathetic nervous system which is activated by deep slow breathing. 

4. Enhances Mental Clarity and Focus

Proper breathing can significantly affect cognitive function, mental clarity and focus. Our brain is very metabolically active and requires about 20% of the oxygen we breathe (but it is only about 2% of our body weight). Good breathing optimises the flow of oxygen to the brain, which is crucial for concentration and mental performance. 

But when our breathing is affected by poor posture, stress or shallow breathing it can impair cognitive performance and lead to feelings of brain fog or distraction. 

5. Promotes Better Sleep

Breathing practices can also have a positive impact on sleep quality. By activating the parasympathetic nervous system it is easier to relax and then to fall asleep and stay asleep. Techniques like the 4-7-8 breathing method (on Pg 4), can be particularly effective in calming the mind and preparing the body for restful sleep.

Nose breathing at night can also be beneficial in reducing sleep disturbances and conditions such as sleep apnea.

6. Boosts Immune Function

Breathing deeply and effectively can also support the immune system. Adequate oxygenation helps maintain a balanced internal environment, supporting the immune system’s ability to fight off infections and diseases. Additionally, reducing stress through proper breathing (activating the parasympathetic nervous system) can prevent the immune system from becoming compromised by chronic stress, which is known to weaken immune responses.

Incorporating Proper Breathing into Your Life

Improving your breathing habits doesn’t require extensive training or complicated techniques. Simple but consistent practices like mindful breathing, diaphragmatic breathing, and conscious focus on slow, deep breaths can make a significant difference. Other activities like yoga, walking or gym workouts are a great time to focus on your breath and practice only breathing through your nose.   

By making conscious efforts to breathe properly, you can enhance your overall health, boost your emotional resilience, and improve your quality of life. Embrace the power of breath—one of the simplest yet most effective tools for well-being.