Imagine you’re camping and hear a rustling outside your tent. You walk outside and are confronted by a bear twice your size, eyeing your stash of food nearby. You instantly feel panicked, each breath becomes shorter, your heart is pumping fast, and your mind is racing thinking of solutions.
Now, you might feel pleased to see the bear at the zoo because you feel safe knowing the well-fed bear is on the other side of the glass. You might see the bear be playful and feel calm, with your breath flowing at an even pace. You might be laughing and having fun on the other side of the glass, while your breath naturally flows from your diaphragm. This relaxed breathing pattern is often the result when you feel safe and out of harm’s way.
Our Modern Day “Bears”
In the two cases above, it is natural for us to have different reactions to these situations, and those reactions change our breathing patterns. But given that we often confront “modern day bears” in society, how do we cope with high levels of stress that happens on an everyday basis? These “modern day bears” can be a wide variety of stressors and situations that provoke anxiety from a heavy workload to financial challenges, relationship difficulties, health issues, trauma, violence, and so much more.
As technology continues to rapidly spread and become an integral part of our lives, we can become increasingly stressed as we become more interconnected, have more social responsibilities, and are constantly presented with upsetting news from around the world. So how do we manage the demands of modern life while taking care of ourselves physically, mentally, and emotionally?
By understanding these different breathing habits, you can bring the calmness and peace from Scenario B into any situation in life where you may otherwise would feel the fight or flight response from Scenario A. We humans are special in that we are also able to control our breath in order to react to our external environments with intention, which in turn affects our internal environment (e.g., our emotions and body).
Shallow Breathing
Breathing from the chest, also known as shallow breathing, only moves the intercostal muscles in the rib cage, making the brain think we’re stressed and putting the brain and body in a fight, flight, or freeze mode. Think of your body’s natural reaction after being in a terrifying situation, such as being in a haunted house, car accident, or robbery. You are more likely to take shorter breaths because anxiety tightens the muscles you use when you breathe. Additionally, think of all the oxygen your body is missing from shallow breathing. Your brain needs oxygen to think, especially in the frontal lobe where the executive functions—like planning, regulating emotions, and processing information—take place.
Now imagine being in the habit of breathing shallow to the point where your lungs’ air capacity is low, such that any regular deep breathing feels uncomfortable. Since you are habitually breathing shallowly, your body and mind can end up in constant fight or flight mode when there is no actual immediate threat. This stresses out your mental, emotional, and physical bodies, and your body isn’t designed to be in a state of constant stress.
A great way to relax and give your body and mind a break is by doing the occasional, dare I say regular, check-ins with your breathing. Doing so will increase your physical, mental, and emotional awareness. Checking in with your breathing regularly is similar to paying attention to your car’s dashboard to check on your car’s overall status. When a light is flashing and giving you a warning, you know something needs to be addressed. Similarly, when you notice your breath constantly being shallow or tight, it’s an indication that you need to take a deep breath and let go of stress.
Diaphragmatic Breathing
Breathing from the diaphragm (also known as diaphragmatic breathing, abdominal breathing, or belly breathing), as seen when the belly rises and falls with each breath, allows more oxygen intake and maximizes the exchange between incoming oxygen and outgoing carbon dioxide. This is because we're using more of our lungs, given that our diaphragms pull down when we inhale and our lungs expand into the extra space, which lets in more air than chest breathing and makes it an efficient way of breathing.
Diaphragmatic breathing is known to:
Although there are many benefits, please also use common sense when practicing. Do not practice while driving and check out the risks and limitations.
You can practice diaphragmatic breathing by putting your hand on your belly and taking deep breaths, consciously filling your lungs with air as deep as you can, making your hand rise and fall with your belly as you inhale and exhale.
Taking Control of Your Breath
Taking control of our physical and mental health, reducing stress, and increasing our mental and physical capabilities are just a few reasons that origin of our breath is so important and why breathing is often a focal point of mindfulness meditation.
When we’re caught up in our thoughts, plans, and worries, we can easily lose awareness of our breathing, taking its value for granted instead of utilizing it to maximize efficiency. By using diaphragmatic breathing instead of shallow breathing, we give ourselves the time and space to reflect and process, reduce stress, feel more grounded, and live life with greater intention.
You can either take the reactive approach and wait for something to break down (i.e., get sick) to slow down, or take the proactive and preventative approach by doing regular check ins with your breath and yourself. The choice is yours.
Key Takeaways
Shallow breathing can put you in a constant state of stress and trigger a natural fight-or-flight response.
Deeper, diaphragmatic breathing brings more oxygen into your body which improves cognition and reduces stress.
Regularly checking in with your breath can help you bring awareness to your mental, physical, and emotional states, giving you the chance to turn shallow breathing into deep breathing and improve your long-term health.