Breathing is a very natural body function and we all do it all the time. When you breathe properly, it allows oxygen to reach our blood cells and carbon dioxide is removed from body. Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety and fatigue.
In this blog, you will learn about different breathing patterns, what parts of body are affected the most by stress and how to use the right breathing pattern to help you destress in any situation.
Chest vs. Abdominal Breathing
Most people aren’t really aware of the way they’re breathing, but generally, there are two types of breathing patterns:
- Diaphragmatic (abdominal) breathing: This type of breathing is deep, even breathing that engages your diaphragm, allowing your lungs to expand. It drives air in through the nose and mouth, filling your lungs with air. You’re probably using this pattern of breathing when you’re in a relaxed stage of sleep. Newborn babies naturally use this breathing pattern.
- Thoracic (chest) breathing: This type of breathing comes from the chest and involves short, rapid breaths. When you’re anxious, you might not even be aware that you’re breathing this way.
It’s especially important to be aware of these differences during stressful and anxious times when you’re more likely to breathe from your chest.
The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other in the middle of your chest. As you breathe, notice which hand raises the most.
If you’re breathing properly, your abdomen should expand and contract with each breath. The hand on it should raise the most.
Do you know the three most stressed areas in our body ?
Now that you know about the right breathing pattern, and body areas which are most frequently affected by stress, check the following slides to de stress these three body parts.
How to de stress your chest through deep breathing:
Put your hands on your chest and inhale deeply. While your chest expands, keep your stomach flat. Take 5-10 deep breaths to ease the tension.
How to de stress shoulders through deep breathing:
Breathe into your upper chest. Place your hands above your sternum and as you inhale, you’ll feel your shoulders go up and down. Take 5-10 deep breaths to ease the tension.
How to de stress your stomach through deep breathing:
Place your hands on your abdomen & inhale deeply. Feel the air go into your belly. Take 5-10 deep breaths to ease the tension.
Tell me about a time when breathing really helped you ease out your stress symptoms. Share in the comments below.
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