Effects of dysfunctional breathing

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What's a Breath Dysfunction

How They Affect Us

Common Dysfunctions

Signs of a Dysfunction

How to Fix a Dysfunction

What is a Breathing Dysfunction?

Dysfunctional breathing is not a small problem. It can be found in individuals suffering from depression, asthma, anxiety, diabetes, and even cancer. Dysfunctional breathing patterns can turn this seemingly trivial human function into the very vehicle of your mental and physical health decline.

Breathing dysfunction is an umbrella term for any irregular breathing pattern that deviates from the natural, efficient rhythm of breathing. Ideally, breathing should be slow, steady, and primarily driven by the diaphragm, the large muscle located just below the lungs. This allows for optimal oxygen intake, effective gas exchanges (O2 and Co2) in the body, and the ability of the diaphragm to massage the inner organs and release toxins that build up over time.

respiratory

Overbreathing or shallow breathing causes an excess release of carbon dioxide, a chemical needed to balance your ph levels. Without it building in our blood stream, our body starts to break down essential vitamins and minerals in order to compensate for it's absence, placing pressure on other vital systems.

Chronic mouth breathing creates inflammation in the back of the throat, specifically the adenoids and tonsils. This begins to push against the front of the face and literally alter our jawlines, nose structure, and skin tones.

facial/cranial

cardiovascular

The more we breathe through our mouth the more germs and viruses we allow into our teeth and gums. Mouth breathing also forces our tongue to fall to the floor of our mouth, pushing our teeth forward and often creating the need for braces or corrective surgery.

dental

psychic

Dysfunctional breathing has been shown to disrupt the necessary levels of oxygen and carbon dioxide in the brain, affecting areas such as the amygdala, affiliated with emotional regulation.

If we're unaware of our breathing patterns, particularly during times of stress or anxiety, we won't have the ability to control ourselves. Our irregular breathing will start negatively affecting the rest of our body and will most likely exacerbate the problem.

general

Numerous studies have shown how irregular breathing patterns, shallow breathing, and unconscious breath holding (to name a few dysfunctions) can increase, and in some cases even cause, insomnia, brain fog, and irritability.

Common Breathing Dysfunctions

Hyperventilation Syndrome

Hyperventilation, or over-breathing, occurs when a person breathes too quickly or too deeply, leading to an imbalance in oxygen and carbon dioxide levels in the blood. This can cause dizziness, shortness of breath, and a sense of panic. Chronic hyperventilation can also contribute to symptoms of anxiety and fatigue.

Paradoxical Breathing

Paradoxical breathing is a pattern where the belly moves inward during inhalation instead of expanding outward, which is the opposite of what should happen. This pattern often indicates that the diaphragm is not functioning optimally, and other muscles, such as those in the chest and shoulders, are compensating.

Chest & Shoulder Breathing

Many people rely on their chest and shoulder muscles for breathing instead of engaging their diaphragm. Studies have shown that many people revert to this type of breathing after experiencing trauma or post traumatic stress disorder (ptsd). This type of shallow breathing limits the amount of air that reaches the lower lungs, leading to reduced oxygen exchange and increased tension in the upper body. Over time, this can result in chronic neck and shoulder pain, as well as feelings of anxiety and stress.

Mouth Breathing

Chronic breathing through the mouth instead of the nose is one of the most common dysfunctions today. Nasal breathing has numerous benefits, including filtering and humidifying the air, regulating airflow, and promoting relaxation. Chronic mouth breathing, on the other hand, can lead to dry mouth, bad breath, sleep disturbances, and even dental problems.

Signs you might have a breathing dysfunction

1. Frequently Sighing or Yawning

If you find yourself frequently sighing or yawning, it could be a sign that your body isn’t getting enough oxygen. These actions are the body’s way of trying to compensate for shallow or irregular breathing patterns.

2. Shortness of Breath

Feeling short of breath, even when at rest, can indicate a breathing dysfunction. This could manifest as a sense of not being able to get enough air or feeling winded after minimal exertion This can often be due to your low tolerance to carbon dioxide building up in the bloodstream.

3. Chronic Fatigue

Inefficient breathing can lead to poor oxygen delivery throughout the body, resulting in chronic fatigue. If you often feel tired despite getting enough sleep, your breathing habits could be to blame.

4. Anxiety & Panic Attacks

Breathing dysfunctions are closely linked to anxiety and panic attacks. Shallow, rapid breathing can trigger the body’s stress response, leading to feelings of anxiety, while hyperventilation can induce panic attacks by causing a drop in carbon dioxide levels in the blood.

5. Poor Posture & Muscle Tension

Breathing dysfunctions are often accompanied by poor posture and muscle tension, particularly in the neck, shoulders, and upper back. If you notice that you tend to hunch your shoulders or experience chronic tension in these areas, it may be related to your breathing pattern.

6. Cold Hands and Feet

Inefficient breathing can affect circulation, leading to poor blood flow to the extremities. If your hands and feet are often cold, it could be a sign that your breathing is the cause of your circulatory issues.

7. Sleep Disturbances

How to correct a breathing dysfunction

Change the Direction of Your Breath

When most people take a deep breath in, they breathe vertically and bring their shoulders upwards. This up and down motion does not allow for the full expansion of the correct breathing muscles. It also forces the breath into the chest. We should breathe horizontally, or side to side. This movement allows for deeper and fuller breaths into the diaphragm and intercostal muscles.

Switch to Nasal Breathing 24/7

Make a conscious effort to breathe through your nose as much as possible. Nasal breathing promotes relaxation, filters the air, and helps regulate airflow. If you struggle with nasal congestion, addressing the underlying cause, such as allergies or sinus issues, can help.

Start Using Your Diaphragm

Also known as belly breathing, diaphragmatic breathing is a technique that engages the diaphragm and promotes deep, efficient breathing. To practice diaphragmatic breathing, place one hand on your chest and the other on your abdomen. As you inhale, focus on expanding your abdomen while keeping your chest relatively still. Exhale slowly and completely, allowing your abdomen to fall.

Breath Control Exercises

Breath control exercises, such as Tenacious and Ocean Breath, can help you develop better control over your breathing patterns. These exercises typically involve slowing down your breath, extending your exhalation, and focusing on the rhythm of your breath.

Posture Awareness

Good posture supports proper breathing. Pay attention to your posture throughout the day, particularly when sitting or standing for long periods. Keep your shoulders relaxed, your chest open, and your head aligned with your spine.

To learn more about how your posture affects your mental health, watch Amy Cuddy's TedTalk on power poses!

Stop Snoring

Snoring throughout the night can not only sap your body of energy and cause you to wake up feeling groggy, but it can also cause inflammation in the adenoids and tonsils. This inflammation can make it more difficult to breathe through your nose. Try using the Snorelab app to find out if you snore...because many people who snore don't realize that they do it. If you are snoring, try using mouth tape to prevent the snoring. You can also try changing your sleep position to your side or even raising the tilt of your bed.

Work with a Breath Coach

Whether you have one or five breathing dysfunctions, a breathwork coach can help you sort through them and realign your body to work for you, not against you. Click here to work with us.