jUST BREATHE

The way we breathe has far reaching effects on our mental and physical health.

Areas that are affected by how we breathe include:

• Energy levels

• Stress levels

• Blood sugar balance

• Digestion

• Sleep

Energy Levels

Efficient breathing helps ensure oxygen is delivered effectively throughout the body and supports normal energy production. Dysfunctional breathing can increase the work of breathing, alter carbon dioxide levels and contribute to feelings of fatigue and reduced energy (Boulding et al., 2016). 

Stress Levels

When we're stressed, our breathing often becomes faster and shallower. This reinforces signals between the body and brain that can maintain activation of the sympathetic ("fight or flight") nervous system (Russo, M. et al., 2017).

Blood sugar balance

Activation of the 'fight-or-flight' response triggers the release of stress hormones such as adrenaline and cortisol. These hormones increase the availability of glucose in the bloodstream, providing fuel for the muscles and brain to respond to a perceived threat. If this response is activated repeatedly without accompanying physical activity, it may contribute to poorer blood sugar regulation over time (Hackett, R. & Steptoe, A., 2017).

Digestion

Breathing patterns that keep the body in a prolonged stress response may influence gut motility and digestive function (Konturek, P. et al., 2011). For some people this can contribute to symptoms such as bloating, constipation or abdominal discomfort (Lackner et al., 2018).

Additionally, if we are breathing in such a way as to trigger our fight or flight response, digestion will go on the back burner whilst the body deals with the more pressing matter of preparing to respond, or run away from danger.

Sleep

Breathing problems at night can disrupt sleep by causing repeated awakenings and reducing sleep quality. In some conditions, such as obstructive sleep apnoea, breathing interruptions can also lower blood oxygen levels (Jordan et al., 2014; Benjafield et al., 2019).

Possible symptoms associated with dysfunctional breathing

Brain fog

Fatigue

Low mood

Digestive discomfort

Sleep problems

When you're at rest, healthy breathing is typically:

Through your nose rather than your mouth.

Slow, gentle and quiet.

Using your diaphragm, allowing your abdomen to gently expand as you breathe in.

Relaxed, with a slightly longer exhale than inhale if you're using breathing exercises for relaxation.

Breathing Technique to reduce stress levels

Breathe in gently through your nose for 4 seconds.

Breathe out slowly through your nose for 6 seconds.

Repeat for 2–5 minutes.

Breathing out for longer than you breathe in can help activate the parasympathetic nervous system, encouraging your body to shift towards a calmer, "rest and digest" state.

If it feels comfortable, allow a brief pause of one or two seconds after you exhale before taking your next gentle breath in, however, avoid forcing the pause or holding your breath.