Not breathing correctly can cause great problems because healthy breathing patterns help the body keep a high metabolism and delivers oxygen to vital tissues.
Breathing too fast or not inhaling deeply enough can increase the blood pH, which can lower the quantity of blood getting to the brain and muscles. This means to less oxygen released by that blood.
Your breathing also shows how good your core muscles are functioning. Shallow breathing or too quick breathing pattern makes the diaphragmatic muscles not to be active stabilizing your trunk. This can cause poor posture, including impairments in your physical or athletic coordination and your low back stability. All of these increase the risk of injury and lowers the potential for performance.
Do you breathe right?
Common signs of dysfunctional breathing patterns:
- Inhaling with your chest. If when breathing in, your chest first move going up or slightly forward, it is a sign that you are engaging in shallow or upper chest breathing.
- If your rib cage doesn’t expand to the side, it can also be a sign of shallow breathing.
- Breathing with your mouth. The mouth should be closed when breathing from deep within your nasal cavity.
- Shoulder muscles, upper neck, and chest are tight can be a sign of stressed and shallow breathing.
- If you are taking a deep breath, sign or yawn frequently, it is a sign that your body hasn’t enough oxygen in your normal breathing pattern.
- If you resting breath rate exceeds 12 breaths in a minute, it is a sign of quick and shallow breathing.
- Poor diaphragmatic control can lead to short and tight muscles, such as the chest and the front of your shoulders. If you notice you are slouching your head or shoulders forward, it can be a sign that your diaphragm is not activated when breathing.
6 WAYS to BREATHE CORRECTLY
1. Blow up balloons
This “exercise” makes you contract your diaphragm and core muscles. This effect can be improved by performing it in a crunch or sit up position on your back with the knees bent and the feet flat on the ground. Blow up a balloon by inhaling through your nose and exhaling through your mouth.
2. Tighten your lips
Make as small a hole as possible in your mouth and breathe through. This does not allow fast breathing. Breathe in through your nose for 2-4 seconds and breathe out slowly for 4-8 seconds through pursed lips. Do this 1-2 times daily for about 3-5 minutes.
3. Perform planking exercises
Front plank and side plank can teach you how to breathe in the right way. Breathe in through the nose and breathe out through your mouth.
4. Contract your abs when breathing
Wrap your hands around your waistline and try to push your hands slightly away and out to the side as you breathe out. This is a simple activity that will show you how to use your abdominal muscles to breathe better. You will notice that your core muscles are moving your hands as you breathe.
5. Upper chest resistance
First, lie on your back and place a hand on your upper chest. Apply pressure to the hard bone in the middle of your chest and try to keep that pressure while inhaling and exhaling. This will make you breathe from deep within your belly.
6. Lower shoulder movement
Sit on a chair with your arms and elbows supported by the chair arms. Inhale through your nose and push down onto the arms of the chair. When exhaling through pursed lips, release the pressure on the arms of the chair. The goal of this exercise is to stop raising your shoulders while breathing because it can lead to upper chest breathing.
What not to do when breathing?
Stress and too much time sitting compress stomachs and makes you exhale through your chest. The result is slowed nervous system, anxiety and brain fog. This can contribute to chronic fatigue, insomnia, even cancer.
What to do when breathing?
Lower your diaphragm and engage your intercostals. This lets more oxygen to the cells and more carbon dioxide to leave them. This way of breathing keeps a steady heart rate and prevents rising too rapidly in an overwhelming situation.