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    Take A Deep Breath Home / Blog / Take A Deep Breath
    Posted by Dr Fiona McIntyre (Osteopath), 30 Jul 2020
    Blog

    Breathing is one of the most basic and fundamental functions of the human body, yet many of us don’t do it well. We often ignore our breathing until it becomes uncomfortable or abnormal. What we don’t always realise is how important our breath is for both our physical and mental wellbeing.

    How do we breathe?

    When we breathe in, our diaphragm (the primary breathing muscle) contracts and moves down. This allows the lungs to expand within the chest cavity. The muscles between each rib (the intercostal muscles) help expand the chest wall outwards, creating more space for the lungs to fill with air.
    Air enters the lungs through the nose or mouth. Breathing through your nose helps filter, warm and clean the air before it reaches your lungs. Air that enters through the mouth does not go through this filtration process. Over time, this can be less ideal for your body and may increase the risk of certain chronic health issues.

    What effect does breathing have on our body?

    You might notice that your breathing changes depending on how you feel. Our mental state has a strong effect on our physical state. For example, when you are happy, you smile. When you are sad, you frown.
    The same thing happens with breathing. When you feel calm and safe, your breathing is usually deep and slow. In stressful situations, your breathing often becomes short and fast.
    This is because your nervous system is involved.
    • The parasympathetic nervous system produces a relaxing effect and can be stimulated by slow, deep breathing.
    • The sympathetic nervous system is responsible for the body’s response to stress (the “fight or flight” response). It is associated with short, sharp, shallow breathing and is a sign that you are stressed.
    Breathing affects not only your mind, but your body as well. Research shows that the way we breathe can influence the nervous system, hormone production, the fight?or?flight response, stress levels, heart rate and blood pressure.

    How to practice proper breathing

    Because proper breathing can have so many positive effects on our wellbeing, it makes sense to practise it every day.
    A simple way to start is to set aside brief periods of quiet, conscious breathing a few times a day. Aim for 5–10 minutes when you can switch off from everything and relax.
    Here are a few breathing techniques you can try:
    1. Following your breath
    Gently observe your breathing. Notice each inhalation and exhalation. Focus on the sensations of air moving through your nose and throat. When your mind wanders, calmly bring your attention back to your breath.
    2. Abdominal breathing
    Breathe “through your stomach” as much as possible. Lie on your back and place your hands on your belly. As you inhale, let your belly rise and gently push your hands up. As you exhale, empty your belly first and then your chest until there is no air left. Repeat this several times.
    3. Rhythmic breathing
    At the end of each inhalation, hold your breath and mentally count “1, 2, 3” before exhaling. This slows your breathing rate and can be especially helpful if you feel anxious.


     

    Regular breathing practice doesn’t need to be complicated or time?consuming to make a difference. Just a few minutes each day can help calm your nervous system, lower stress levels, and support your overall health. If you’re unsure where to start or feel your breathing is linked to pain or tension, chat to your osteopath so we can guide you with personalised advice and exercises.

     

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