People don’t think about breathing deliberately and regard it as an automatic process that doesn’t require any training. Many people are unaware of the dangers of the practise because it is not life threatening. Because most adults believe that only carbon dioxide is expelled, it appears reasonable to assume that any breath is a good breath.While breathing is something that everyone does automatically, some people develop breathing irregularities over time for a variety of reasons. Many people practise shallow breathing as a result of health issues, environmental influences, and other considerations.
Taking deep breaths, in particular, is a piece of advice that might help you settle down if your mind is frazzled or racing. Taking a deep breath can help you take a step back and recover control over your thoughts, whether you’re experiencing panic, tension, anxiety, or dread.The first step is to examine how you breathe, why you breathe the way you do, and how shallow breathing might be affecting your mental and physical health. Let’s look at some of their impact on your health:
- They have the potential to develop into panic attacks– It causes dry lips and exhaustion, exacerbates respiratory disorders, and is a prelude to cardiovascular problems. This breathing pattern also causes tension in other parts of the body, which can result in a variety of issues.You utilise the muscles in our shoulders, necks, and chests to expand our lungs when breathing with our chests, which can cause neck pain, migraines, and an increased risk of injury. As your shoulders sink forward, so does your posture.
- Blood pressure and heart rate are affected– It raises blood pressure and heart rate. Longer breaths, both inhale and exhale, lower blood pressure and moderate the pulse rate. Reduced blood pressure causes a drop in the stress hormone cortisol, which has been linked to accelerated ageing.
- Sleep and tiredness problems– Shallow breathing can disrupt sleep and exacerbate weariness caused by ineffective breathing using the respiratory muscles. The disengagement of the diaphragm causes pain, including headaches and pain in the neck and upper back.
- In the long term, shallow breathing might be harmful to your health– Chronic stress linked to it causes a decrease in lymphocytes, a type of white blood cell that aids in the defence of the body against invading pathogens, as well as a decrease in proteins that signal other immune cells. As a result, the body is more vulnerable to catching acute diseases, exacerbating pre-existing medical disorders, and delaying recuperation.
- Increased Anxiety– Shallow breathing promotes stress and worry, which leads to more problems. This causes tense muscles, sluggish digestion, rapid heartbeat, and other dangerous health problems. It throws the body into a constant state of urgency, which is a common reaction to a stressful event.
You can efficiently drop your heart rate, improve blood pressure, lessen muscle tension, reduce anxiety and stress levels, and more when you practise deep breathing.When people are anxious, they take fast, shallow breaths. Even when you’re not stressed, you may feel as if you’re hyperventilating, taking a series of shallow breaths. This produces stress, which leads to shallow breathing, which causes even more stress, and so on, in a vicious cycle.It accomplishes this by eliciting a parasympathetic nervous system reaction, which aids in relaxation. This relaxes and rests the body, which can benefit a variety of biological functions by lowering stress levels.Lay on your back with one hand on your stomach and the other on your chest to practise breathing from your diaphragm. Inhale deeply while pushing your tummy out as far as possible. The hand on your stomach will move out while the hand on your chest remains still.
