Breathing is something we do without thinking – but how we breathe can have a major impact on our physical and mental well-being.
According to a Danish breathing therapist, Lotte Paarup, most of us are doing it the wrong way. Here's why your breath deserves more attention.
Most people use the wrong muscles
Just because you’re breathing doesn’t mean you’re doing it effectively.
Many people use their body’s accessory muscles to breathe – muscles that are only meant to help during physical exertion, not for daily breathing.
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Poor breathing habits increase stress
Fast, shallow breathing activates the body’s stress response.
In contrast, calm and deep breaths send signals to the nervous system to relax, making breathing one of the simplest ways to reduce stress.
The vagus nerve needs room to work
The vagus nerve runs from your brain through the chest and down into the abdomen, playing a central role in healing, digestion and well-being.
If your chest is stiff, the nerve can’t function optimally – and your body suffers.
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Aim for 5-6 breaths per minute
A calm breathing rhythm of five to six breaths per minute is ideal when you’re at rest.
It allows the air to reach the lower part of the lungs, where oxygen exchange is most efficient.
Stiffness in your chest can block proper breathing
A tight chest can limit your breathing and put pressure on nerves like the vagus.
This may affect your body’s ability to relax and heal. Stretching and gentle movement can help open things up.
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Your breath should move in all directions
Breathing isn’t just about filling your belly.
A healthy breath expands in every direction – into the sides, the back, the pelvis, and all around your chest. It’s a full-body experience.
Mouth breathing disrupts oxygen flow
Breathing through the mouth often leads to faster, shallower breaths. This reduces oxygen uptake and can contribute to restlessness and fatigue.
Explore what loosens your breath
There are many techniques to free up your breathing: using your hands on your belly, stretching, movement, or even massaging with a ball.
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Find what works best for your body.
Know your breath and change your life
Learning to breathe properly is one of the most powerful tools for better health, more energy and a calmer mind.
The first step is simply becoming aware of how you breathe.
This is your body’s best breathing tool
If you mainly breathe through your mouth, you're missing out. The nose is the body's optimal entry and exit for air.
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It improves oxygen intake, lowers stress levels and boosts energy.
This article is based on information from DR.