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By Bryce Milsom, Clinical Director, Evolve Physiotherapy
In this article: Why poor breathing is more common than most people realise, what symptoms it can cause, and how simple diaphragmatic breathing techniques can make a meaningful difference to your health and performance.
Breathing is the single most important thing we do. Without it our bodies cannot meet even their most basic requirements for survival. And yet how we breathe is rarely examined, and is frequently found to be poor. Research suggests that a significant proportion of the general population do not breathe correctly, and dysfunctional breathing has been shown to both result from illness and contribute to feelings of being unwell.
At Evolve Physiotherapy, corrective breathing techniques form part of how we support patients across East Auckland, both in individual treatment and in our rehabilitation classes. The results have been consistently positive, which is why I wanted to share some practical information on what poor breathing can cause and how straightforward it is to address.
What poor breathing can cause
Dysfunctional breathing can produce a surprisingly wide range of symptoms, including:
- Shortness of breath at rest for no apparent reason
- Frequent sighing or yawning
- Light-headedness, dizziness or feeling spaced out
- Chest tightness
- Irritable coughing
- Chest pain
- Erratic heartbeat
- Gut upsets, reflux or nausea
- Tiredness, weakness, broken sleep or nightmares
- Feelings of anxiety or panic
- Achy muscles and joints or tremors
- Excessive sweating
Please note that many of the above symptoms can also indicate a significant underlying health condition. If you are experiencing any of these symptoms, seeing your GP first is strongly recommended. The breathing guidance in this article is intended for those who have already been cleared of any major health issues and whose symptoms persist.
Hyperventilation and chronic conditions
Hyperventilation Syndrome is one example of dysfunctional breathing, where a person breathes in more air than the body requires. The average person breathes approximately 6 to 7 litres of air per minute. Research has found that people managing a range of chronic conditions often breathe significantly more than this, in some cases up to 16 litres per minute, which can make their symptoms considerably harder to manage. Conditions where this pattern has been observed include heart disease, asthma, diabetes, COPD, sleep apnoea, pulmonary hypertension, epilepsy and panic disorder.
The benefits of breathing correctly
Improving your breathing technique can have a meaningful effect on a number of areas, including:
- Improved oxygen delivery to organs and the brain
- Better stress management
- Resolution or reduction of the symptoms listed above where poor breathing is a contributing factor
- Improved athletic or sports performance
A simple diaphragmatic breathing technique to try
Diaphragmatic breathing, sometimes called belly breathing, is one of the most effective breathing techniques for restoring a healthy breathing pattern. Here is a simple way to practise it:
- Lie on your back with your knees bent and feet flat on the floor
- Place one hand on your stomach just below your ribs
- Relax, then breathe in slowly through your nose, letting your stomach rise while keeping your upper chest still
- Relax again and pause for 2 to 3 seconds before starting the next breath
- Aim for a breathing rate of between 5 and 8 breaths per minute
A metronome or breathing app can help you maintain a steady rhythm while you are learning the technique. The more consistently you practise, the more natural it will feel.
When to seek help
If you are finding it difficult to correct your breathing technique independently, or if your symptoms are more significant, our team at Evolve Physiotherapy can assess your breathing pattern and guide you through a corrective programme as part of your broader rehabilitation.
Breathing retraining can also work well alongside our chronic condition management programmes for patients managing anxiety, fatigue or long-term health conditions, and as a complement to our mobility and core rehabilitation classes where breathing technique forms part of the movement work. Get in touch with our Howick clinic or book an appointment online to find out more.