The 2 Breathing Techniques
And How Each Affects The Body and Mind
Written by: E.Nagy
At one point during a stressful situation, whether it was after a disagreement, or driving in heavy traffic, pregnancy or childbirth, most, if not all of us have been told by someone to “just breathe deeply” or “take deep breaths” to ease the tension we were perceiving, or to induce a calmer mind and body. Whatever the reason, deep breathing works.
There have been scientific studies done on different breathing techniques and their benefits. I will lightly touch on the two specific types of breathing and what happens in the body and mind.
Chest Breathing
Clavicular or Chest Breathing is short, shallow breathing using the top part of the lungs. When feeling stressed, afraid or anxious, we often breathe this way. As we take a breath, the rib cage is lifted up as the diaphragm contracts, shoulders and collarbone are raised and upper back and neck muscles are used. Faster heart rate, anxiety disorders, depression, stress, panic attacks, shoulder and neck tension may accompany this type of shallow breathing. It may impair memory and may experience difficulty controlling our emotions. Pregnancy may cause the habit of shallow breathing in women, since it is often difficult to take deep breaths during the 9 months of carrying a child. In men, being overweight can be the cause. Our clothing may also hinder our ability to breathe properly, such as tight clothes and belts, and the notorious corsets.
Belly Breathing
Have you watched a baby sleep? Calm, peaceful, the entire belly and diaphragm going in and out as they breathe. This is called Belly or Diaphragmatic Breathing. The diaphragm is the main muscle used for breathing, which is located under the rib cage, at the base of the lungs. When inhaling, the rib cage is stable and the diaphragm pushes down on the abdomen, making the belly expand. This full breath allows both the upper and lower part of the lungs to fill with oxygen. Belly breathing is the technique used during meditation, mindfulness exercises and yoga. It induces a more quiet, calmer mind, which allows us to think clearly and make better decisions. Oxygen is carried freely and easily, nourishing our cells and relaxing our muscles. Practiced regularly, it may help lower blood pressure and heart rate, lessen anxiety and depression, may strengthen immune system and improve memory.
Proper breathing is important for our physical, emotional and mental well-being. First step is awareness of our breath. To start out, set aside 3 to 5 minutes of your day in a quiet place. Be mindful of each breath, inhaling and exhaling completely, focusing on taking full, deep abdominal breaths. With time, try increasing these session to 10-15 minutes a day. Soon, you will be enjoying benefits deep breathing offers.
A short Youtube video of the diaphragm and its function. By sohambliss.
How you breathe affects memory and fear. A short video on breathing through the nose. By NorthwesternU.
