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Breathing

Understanding Breathing Pattern Disorders

Do you suffer from any of the following?

  • Light headedness

  • Racing heart

  • Feeling panicked

  • Dizziness

  • Tight or Sore chest/neck

  • Feeling short of breath

  • Fatigue / Tiredness

  • Heartburn / Reflux

  • Shallow breathing

  • Frequent sighs/yawns

  • Aching jaw

  • Holding your breath

  • Cold and clammy hands

  • Tingling fingers

  • Headaches

You may have a Breathing Pattern Disorder (BPD).

Breathing is essential to life, operating automatically in most situations. Breathing Pattern Disorders are conditions where the normal pattern of breathing is disrupted. This can involve breathing that is too shallow, too rapid, or irregular, often due to improper use of respiratory muscles.

Causes

Breathing pattern disorders can be caused by various factors:

  • Habitual Breathing Patterns: Some people develop inefficient breathing habits over time.

  • Stress and Anxiety: Emotional stress can lead to shallow or rapid breathing patterns. During stressful periods, upper chest breathing often becomes dominant.

  • Postural Factors: Slouching compromises optimal breathing, often resulting in shallow chest breathing rather than efficient diaphragmatic breathing. This can reduce oxygen intake and strain secondary muscles in the neck and chest, ultimately causing fatigue and discomfort, including headaches.

Tips for Healthy Breathing

Improving breathing patterns can be achieved through simple techniques:

  • Diaphragmatic Breathing: Practice deep breathing using your diaphragm rather than shallow chest breathing.

  • Postural Awareness: Maintain good posture to allow for unrestricted breathing. Sitting or standing tall allows for optimal diaphragmatic movement and efficient breathing.

  • Relaxation Techniques: Incorporate techniques like meditation or yoga to reduce stress and promote relaxed breathing.

How to Reset Your Breath

  1. Find a Quiet Place: Lie down on your back in a comfortable, quiet space.

  2. Release Tension: Scan your body for any tension and consciously allow it to soften.

  3. Hand Placement: Place one hand on your chest and one hand on your abdomen.

  4. Breathing Technique:

  • Exhale Slowly: Breathe out slowly through slightly pursed lips, feeling your chest drop as you expel all the air from your lungs.

  • Inhale Through Nose: Breathe in through your nose, allowing your abdomen (the hand on your tummy) to rise. Your chest (the hand on your chest) should remain still.

  • Slow Exhale Through Nose: Breathe out slowly through your nose, letting both your abdomen and chest relax.

Conclusion

Understanding and addressing Breathing Pattern Disorders involves awareness of stress management, posture, and practicing proper breathing techniques. By adopting healthy habits, you can improve your breathing patterns and overall well-being.

For more information or personalised guidance, please consult your healthcare provider or physiotherapist specialising in breathing disorders.

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