Functional vs. Dysfunctional Breathing

Breathing is a fundamental aspect of our daily lives, yet many of us overlook its profound impact on our overall well-being. We take around 30,000 breaths a day, making our breath our primary energy source. However, a significant number of us breathe inadequately. While we are born as functional breathers, we often develop dysfunctional breathing patterns after the age of 5 due to factors like our hectic lifestyles, stress, poor posture, excessive screen time, and a lack of awareness about proper breathing techniques.

Although our bodies naturally regulate our breathing, they don't always do so in a way that benefits us. Dysfunctional breathing can inadvertently trigger our sympathetic nervous system, signalling to our bodies that we are in a constant state of 'fight or flight.' This can lead to various issues such as anxiety, stress, poor sleep, depression, respiratory problems, and digestive disorders.

The manner in which we breathe, where we breathe from, and our respiratory rate all significantly impact our overall health and well-being. Let's explore how to breathe functionally and retrain our brains to do so through three key steps.

Step 1: Breath Awareness

Begin by becoming fully conscious of your breath and observing your natural breathing pattern. Place one hand on your chest and the other on your belly. Focus inward for a minute, noticing where you predominantly breathe from—whether it's the upper chest (with shoulders rising slightly) or the lower abdomen (with belly rising and falling). Pay attention to whether you breathe through your nose or mouth and count your breaths per minute without altering your breathing pattern.

Step 2: Nose Breathing

Remember, the nose is for breathing, and the mouth is for eating. Nasal breathing offers numerous benefits over mouth breathing, including filtering out dust and allergens, enhancing oxygen uptake, and producing nitric oxide that bolsters the immune system. Mouth breathing, on the other hand, bypasses the body's defense mechanisms, leading to dehydration and potential issues like anxiety, migraines, and sleep disorders.

Step 3: Diaphragmatic Breathing

If you noticed your shoulders rising during the breath awareness exercise, you were likely engaging in vertical breathing, which limits air entry to the top of the lungs. To transition to functional breathing, practice diaphragmatic breathing (belly breathing) by utilizing the diaphragm to ensure optimal air intake and lung capacity utilization. This horizontal breathing technique expands the lungs fully, promoting relaxation by activating the parasympathetic nervous system.

Step 4: Subtle Breathing

Quality over quantity is key. Aim for 10-15 subtle breaths per minute to maintain balance and avoid over-breathing, which can deplete carbon dioxide levels crucial for oxygen release in the body. Subtle breathing fosters a sense of calm alertness and heightened awareness.

By incorporating these steps into your daily routine, both on and off the yoga mat, you can transform your breathing patterns for improved health and well-being. Functional breathing activates the parasympathetic nervous system, enhances overall health, aids digestion, balances body pH, and optimizes oxygenation. So, the next time you inhale and exhale, pay attention to whether you are doing so functionally!