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It Matters How We Breathe

breathing for stress reduction dangers of mouth breathing diaphragmatic breathing techniques effects of shallow breathing hyperventilation and health risks importance of breathing techniques improve lung health with slow breathing james nestor breath book mouth breathing vs nasal breathing nasal breathing health benefits optimal breathing rate patrick mckeown breathing tips six breaths per minute slow breathing benefits the oxygen advantage book Jul 11, 2024

Have you ever noticed how you breathe throughout the day? Most of us don't pay attention, but the way we breathe plays a crucial role in our overall health. If you find yourself breathing through your mouth or taking shallow breaths, it might be time to reassess your breathing habits. Research by experts like Patrick McKeown, author of The Oxygen Advantage, and James Nestor, author of Breath, reveals that poor breathing techniques can negatively impact our health and even shorten our lifespan.

The Dangers of Mouth Breathing

Mouth breathing, whether during the day or while sleeping, can lead to various health issues. Breathing through the mouth dries out the airways and disrupts the bodys natural defense mechanisms, leading to increased risk of respiratory infections, asthma, and even sleep disorders like sleep apnea. Over time, habitual mouth breathing can cause chronic stress on the body, leading to fatigue, high blood pressure, and poor concentration. Nestor points out that mouth breathing forces the body into a state of hyperventilation, which reduces carbon dioxide levels and can trigger anxiety and other stress-related conditions.

Breathing Too Fast? You're Not Alone

The average person takes about 12-20 breaths per minute, but this is higher than optimal for good health. According to Patrick McKeowns research, breathing at a slower rate—around six breaths per minute—is ideal for maintaining healthy oxygen levels, reducing stress, and promoting overall well-being. Rapid, shallow breathing, often associated with mouth breathing, can lead to hyperventilation and an overactive sympathetic nervous system, which keeps the body in a constant state of fight or flight.

The Benefits of Light, Slow Breathing

By focusing on light, slow, and diaphragmatic breathing, you can restore balance to your body and mind. Slow breathing activates the parasympathetic nervous system, which helps the body relax and recover from stress. Diaphragmatic breathing—breathing deeply into the belly rather than the chest—allows for a fuller exchange of oxygen, helping to lower heart rate, reduce blood pressure, and improve mental clarity. This form of breathing also reduces the likelihood of over-breathing, which can deplete carbon dioxide levels, impair oxygen delivery to cells, and leave you feeling anxious or fatigued.

How to Notice Your Breath

The first step in improving your breathing is simply becoming aware of it. Pay attention to whether you tend to breathe through your mouth or nose. Notice the speed and depth of your breaths. Are they shallow and rapid, or slow and deep? By observing your breath, you can start to identify patterns that may be affecting your health. Becoming conscious of these habits can lead to subtle but impactful changes.

The Ideal Breath: Six Breaths Per Minute

As mentioned, the optimal breathing rate is six breaths per minute. To achieve this, try to slow your breath down by counting to four or five as you inhale through your nose, and then exhale for a count of six or seven. This slower rhythm calms the nervous system and promotes oxygenation of the blood, providing a powerful antidote to the stress of modern life. Over time, practicing this method can help retrain your body to breathe more efficiently, even when you're not thinking about it.

The Importance of Nasal Breathing

Breathing through the nose, rather than the mouth, is essential for optimal health. The nose is designed to filter, humidify, and warm the air before it enters the lungs, making it easier for the body to absorb oxygen. Nasal breathing also promotes nitric oxide production, which helps to widen blood vessels, improve circulation, and enhance oxygen uptake. This seemingly small change can lead to significant improvements in energy levels, focus, and overall well-being.

Small Changes, Big Impact

Making small adjustments to how you breathe can lead to profound improvements in your physical and mental health. As James Nestor points out in his book Breath, even a small shift from mouth to nasal breathing can reduce the likelihood of chronic illnesses and improve longevity. Similarly, McKeown emphasizes that regular practice of slow, diaphragmatic breathing can increase resilience to stress and improve athletic performance.

Takeaway: Start Noticing Your Breath Today

By paying attention to how you breathe and practicing light, slow, and diaphragmatic breathing, you can unlock the power of your breath to support your health and well-being. Begin by simply noticing whether you breathe through your mouth or nose, how fast you breathe, and how deeply. Then, work towards slowing your breath to six breaths per minute and making nasal breathing a daily habit. These small changes can set the foundation for a longer, healthier life.

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