When we are busy and experiencing stress our breathing changes and becomes short and shallow. This is because the fight or flight response is triggered in response to the stress. Most people are not aware of this as they are busy focusing on whatever they are doing and are often distracted by the activity of their mind. However, the fight/flight response triggers shallow breathing and shallow breathing triggers the fight/flight response so we become locked in a cycle of stress.
Short, shallow breathing can have a significant effect on the way you feel. It can impact how able you feel to cope during the day and can even lead to a sense of panic and discomfort in your own body. The cumulative effect of this shallow breathing throughout the day often leads to feeling tension, muscle aches and headaches, usually most noticeable in the evening.
If you persistently feel physically uncomfortable by the end of the day or if you notice feeling stressed, unable to cope or panicked throughout the day, chances are you are shallow breathing.
Most of us are guilty of shallow breathing to some degree every day so it is important for everyone to learn how to breathe properly and make a conscious effort to do it at frequent intervals in the day.
How do you know if you are shallow breathing?
Shallow breathing occurs in the chest so when you breathe you will notice your chest moving up and down. Sometimes, shallow breathing also means the shoulders are moving in time with your breath. If you are not sure whether you shallow breath or not, my advice would be to assume that you are and learn how to consciously take deep breaths as this will always be beneficial to your body and your wellbeing.
We should all focus on taking regular deep breaths as an excellent way of looking after ourselves and protecting against the stresses that present themselves in our everyday lives.
How to take healthy, deep breaths
To get used to the physical sensation of taking deep breaths, place one hand on your chest and the other hand on your abdomen. To be breathing properly, when you breathe in you should notice that the hand on your abdomen rises but the hand on your chest stays still.
When you breathe out, the hand on your abdomen should fall and the hand on your chest should stay still.
Once you get used to how this feels, you can do it without your hands guiding you.
Now, use this video to help you time your breaths to get the most from your deep breathing exercise. Breathe in as the bubbles go up, breathe out as the bubbles go down.
You can download this video here
Try to breathe in this way at regular intervals through the day. Perhaps when you finish one task and before you start the next, every time you put the kettle on or when you go to the loo might be good times. You might like to set an alarm for once an hour to do your breathing. Find what works for you to incorporate this into your daily routine.