Breathing for Stress Reduction
The moment you come into this world you take your first breath and from then on you are on autopilot. But what if I told you there are two major breath patterns with very different actions and results! Diaphragmatic and Chest breath are the two that we will be going over and their benefits. It possibly could make a difference in your life and help you in a way that you thought couldn't before.
Diaphragmatic (or belly) breathing and Chest breathing are two different breathing patterns that impact oxygen intake and overall well-being differently.
Diaphragmatic Breathing (Belly Breathing)
Mechanism: Involves deep inhalation by contracting the diaphragm, causing the belly to rise while keeping the chest relatively still.
Oxygen Intake: More efficient; allows for deeper oxygen exchange.
Benefits:
Enhances lung capacity.
Reduces stress and anxiety by activating the parasympathetic nervous system.
Improves oxygen supply to muscles and brain.
Helps in respiratory conditions like COPD and asthma.
Strengthens core muscles.
Common Uses: Yoga, meditation, singing, athletic training, and relaxation exercises.
Chest Breathing (Shallow Breathing)
Mechanism: Relies on the intercostal muscles (between the ribs), causing the chest to rise while the diaphragm remains less engaged.
Oxygen Intake: Less efficient; results in shallower breaths.
Effects:
Can lead to rapid breathing (hyperventilation) under stress.
Increases tension and may contribute to anxiety.
Less effective for oxygen exchange.
Can cause tightness in the shoulders and neck due to overuse of accessory muscles.
Common in: Stressful situations, poor posture, or respiratory illnesses.
Which is Better?
Diaphragmatic breathing is generally better for overall health, relaxation, and athletic performance.
Chest breathing can be useful in short bursts (e.g., during high-intensity activities) but is not ideal as a default breathing pattern.
Give these two different breathing patterns a try and even try them when you book a massage or Reiki session here at A Better Body and see if you feel a difference and use them as a tool to help you get through your day to day stresses.
